Can Stress Cause Headaches?
Studies show that two out of every three Americans have reported experiencing extreme stress since 2020. The APA shows that a correlation between stress and pressuring obligations has been reported. However, there are many triggers for stress, including scheduling, relationship conflicts, fear, mental health symptoms, and more.
An acute stress response may only last for a short period. However, stress can become a chronic problem if stress chemicals remain in the body after a trigger has passed. Chronic stress can cause physical ailments as the body may cope with a weakened immune system and recurrent stress hormones. Over time, this response may lead to digestive issues, anxiety, dietary changes, sleep problems, or visual, and headaches.
Is stress always negative?
Some stress can be beneficial if it occurs for a short period and is proportionate to the situation. Since stress is often the result of a demand on the body to act or react, it can be beneficial for motivating a person to act. The body's natural stress response may rescue us in a crisis and help us overcome challenging situations. Eliminating all stress from your life may not be possible. A mild to moderate amount of stress could cause motivation and let you know when a situation is dangerous.
However, stress can become serious when it continues over time or disproportionately to a trigger. Chronic stress can cause physical health consequences to the cardiovascular and immune systems, as well as mental health.
What is the stress response?
The body's stress response, also known as the fight-or-flight response, is a complex series of physiological changes that can occur in the presence of a real or perceived threat. When your brain detects such a threat, a part of the brain called the hypothalamus might send off an electrochemical alarm. This signal can activate the release of stress hormones throughout the body. These stress hormones, including adrenaline and cortisol, increase your heart rate, boost the glucose level in your bloodstream, slow your digestive system, and tense up your muscles.
The stress response might shut off once the brain detects that the source of perceived danger is no longer a threat. However, if the source of the stress continues, the reaction may stay activated. In some cases, an underlying condition like an anxiety disorder can cause prolonged stress responses during perceived threats or the absence of a threat.
Physical effects of stress
The adverse effects of stress on the body are shown by research. Over time, the central nervous system can get stuck in a hyperarousal state, which may cause systems to work hard to keep your body healthy. Chronic stress can lead to muscle tension (this commonly occurs in shoulder muscles), weight changes, insulin resistance, anxiety disorders, depression, and high blood pressure.
The overabundance of stress hormones can lead to some health concerns, including but not limited to the following:
- Type 2 diabetes
- Irritable bowel syndrome (IBS)
- Stress migraines
- Depression and anxiety
- Heart disease
- Insomnia
- Memory problems
If you believe you may be experiencing a stress-related condition, talk to your primary care physician or mental health professional for support.
How can stress cause headaches?
Headaches can also be caused due to overactive nerves sending pain signals to the brain. Or they may be the effect of tense facial and neck muscles. Emotions and coping behaviors related to stress can also contribute to headaches. These may include:
- Substance use
- Eating a lot of sugar or refined carbohydrates
- Drinking coffee
- Not getting enough sleep
- Not eating regularly
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
What does a stress headache feel like?
Stress headaches come in different varieties. They can range from dull head pain to severe headache and may interfere with your daily life. The most common type of headache is a stress or tension headache with moderate pain.
Tension headaches are the most common and are a localized type of headache in which you may feel a band-like muscle contractions around your skull, in the front of your forehead, or the back of your neck. They are sometimes also called muscle contraction headaches. If you're experiencing a headache from stress, the pain might be dull or gnawing or range from moderate to severe. Tension-type headaches can cause a severe headache with mild to moderate pain and may include a stiff neck or a feeling like a tight band in the shoulders. Tension headaches can last a few hours to a few days and may not respond to painkillers. If you’re experiencing a new or changing headache pattern, it’s a good idea to talk with your doctor.
There are two main types of stress headaches, including episodic and chronic.
Episodic stress headaches vs. chronic stress headaches
Episodic stress headaches might occur less than half of the days each month, while chronic stress headache occurs more frequently. Episodic tension-type headaches and chronic tension headache pain typically occur monthly for over three months. Chronic tension-type headaches are more likely to be associated with nausea. In either case, these headaches can impact your productivity and mood.
To help prevent headaches, you may try to identify what can trigger headaches and make lifestyle changes to reduce pain in your personal life.
Can stress cause migraines?
Along with localized tension headaches, prolonged stress can also induce migraines. Migraines are severe headaches that sometimes cause debilitating pain and may trigger nausea and sensory input sensitivity. The exact cause of migraines may not be known. However, researchers from the above study believe it could be caused by misfiring nerves, which might be induced by stress, depression, and other triggers, like lack of sleep.
Stress migraines may be localized in one part of the head, like tension headaches, or involve the entire head. Migraine pain can be throbbing and long-lasting, sometimes disabling those who suffer from them. They may last from four to six hours to several days. Pain could worsen by getting up and moving around, although certain positions might bring relief. The pain of migraines can also bring nausea or dizziness. Those with chronic or excruciating migraines may also experience stress due to the migraine, which can worsen the pain.
What triggers migraines?
There are many triggers for migraines. They include but are not limited to the following:
- Stimulants, such as coffee and soda
- Lack of sleep
- Conflict in relationships
- Chronic stress
- Humidity or climate changes
- Medications or specific medical treatments
- Chocolate or other sugar-filled treats
- Concussion or head injury
- Neurological disorders
- Sunlight or heat
- Cold temperatures
- Exertion
Everyone's triggers may vary, so talk to a doctor if you are experiencing migraines. There are also migraine medications available for many individuals.
How to get rid of a stress headache
If you're seeking stress headache relief, there may be several options you can try.
Medical options
Heating pads or ice packs are commonly recommended to relax tense muscles and improve blood flow in areas affected by tension headaches. Over-the-counter or prescription painkillers might also provide relief. Frequent stretc
Want to experience fewer headaches?
Connecting with a therapist
If you're experiencing moderate to severe stress or anxiety getting in the way of your daily responsibilities, therapy may provide you with tools and support to overcome these issues. Stress-induced headaches can feel overwhelming, but stress-management techniques from a professional might allow you to reduce the frequency of these headaches.
Online therapy can help with stress
Consider online counseling if you experience migraines or struggle to leave home due to anxiety or another concern. Online therapy can allow you to try licensed therapists so that you do not have to leave home. Additionally, you can choose between phone, video, or live chat sessions. Studies show that internet-based therapy lihas been more effective than in-person modalities for treating long-term chronic stress. Cognitive behavioral therapy can
You can connect with an online counselor through platforms like BetterHelp that allow you to be matched with a therapist who meets your preferences and has experience in the areas you're concerned about.
Takeaway
Chronic stress and acute stress may cause headaches. If you're experiencing any distressing physical symptoms, talk to your primary care physician for support and diagnostic testing. You can also reach out to a counselor for further mental health guidance and support.
Can a headache be caused by stress?
Yes. There are a few ways that stress may cause or increase the chance of getting a headache. Daily stress or stressful events may cause physical symptoms such as muscle tension and an increase in blood pressure which may cause or contribute to a headache.
It is also possible for emotional stress to cause behaviors that contribute to headaches or increase headache symptoms. Some of these behaviors include:
- Substance use
- Eating a lot of sugar or refined carbohydrates
- Drinking coffee
- Not getting enough sleep
- Not eating regularly, or skipping meals
Can emotional stress cause headaches every day?
While most headaches fade after a short time, some types of headaches, such as chronic tension headaches, may occur daily and be caused by emotional stress. With a tension-type headache, symptoms are caused by the contracting of facial and neck muscles, along with other factors, in response to consistent stress.
According to the American Migraine Foundation, tension headache symptoms include:
- Throbbing pain on both sides of the head
- Tightness around the forehead
- Muscle soreness in the neck and shoulders
- Pain that may not improve with over-the-counter pain medication
- Pain in response to stress
Can stress cause headaches and dizziness?
Stress can cause both headaches and dizziness. Headaches related to stress may be a result of stressful situations increasing blood pressure due to increased heart rate and constricted blood vessels, or due to muscle tension adding to the pressure around your head.
Stress may also cause dizziness. During a stressful life event, the body releases certain chemicals or hormones that cause a fight-or-flight response in the body. This release of hormones may impact the portion of the brain that is in charge of keeping the body balanced and may cause a feeling of vertigo or dizziness. Experiencing dizziness may also increase other symptoms such as nausea or making the stomach upset. The dizziness can become cyclical as being dizzy increases stress, which in turn, increases dizziness.
What is a stress headache also known as?
Another name for a stress headache is a muscle contraction headache or tension headache. Generally speaking, there are two categories or types of stress headaches, episodic and chronic stress headaches. Episodic stress headaches might occur less than half of the days each month, while chronic stress headaches occur more frequently.
Can lack of sleep cause headaches?
According to the National Institute of Health’s National Library of Medicine, lack of sleep can cause headaches in some people. Often these headaches are labeled as tension headaches, although they typically have different origins of pain and may be treated with over-the-counter pain medications. Research has also shown that too much or too little sleep may be responsible for migraine headaches.
What is the reason for the headache?
Headaches happen when pain receptors and nerve endings in the brain interact through various mechanisms to send a pain signal to the brain. According to the Cleveland Clinic, these are called primary headaches, where the headache is the condition, not a symptom of another condition. Primary headaches include tension, migraine, cluster, and new daily persistent headaches.
When headaches happen as a result of something else, such as sleep deprivation, dehydration, medication overuse, or sinus pressure. With secondary headaches, treatment is different and typically involves treating the main condition rather than the headache itself.
How do I stop getting stress headaches?
Getting rid of stress headaches may involve taking steps to reduce stress in your daily life including:
- Increasing activity or exercise
- Deep breathing exercises
- Eat a balanced diet
- Develop coping skills
- Practice mindfulness
- Meditate
- Laugh more
- Get better sleep
- Keep a journal on stress
With all of these techniques, a therapist may be able to help. Mental health professionals can guide you to healthy coping strategies and give you tips to manage stress in the moment.
Where is a stress headache located?
Typically a stress headache happens on both sides of the head. Some individuals report it feeling like a band around their head, putting pressure on from all sides. This is different from other types of headaches, such as a migraine, which only impacts one side of the head, or a sinus headache which may impact the front of the face in the cheekbones or brow line.
How long do stress headaches last?
Stress headaches typically do not last more than four to six hours, however, in some cases, they may end within half an hour or they may last up to a week without treatment.
Can overthinking cause headaches?
There is a link between overthinking and headaches. Overthinking may cause anxiety or stress, which may cause headaches due to elevated blood pressure, muscle tension, and increased activity of pain receptors in the brain.
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