Why does my head hurt? Is it stress related?

Medically reviewed by Melissa Guarnaccia
Updated January 4, 2024by BetterHelp Editorial Team

Can stress cause headaches? In the medical world, headaches are a widely debated topic. Many of the causes of headaches are a mystery to healthcare professionals. Still, some general rules have been established over time, and it’s clear that stress plays a role.

Headaches can be more complicated than many people realize. Different kinds of headaches can have their own symptoms, happen for unique and individual reasons, and require varying treatments. A minor headache may be little more than a nuisance that can be relieved by an over-the-counter pain reliever, food, coffee, or a nap. But if your headache feels extreme or unusual, it could indicate something more serious.

Stress and headaches are thought to go hand-in-hand, and it's not difficult to see why. When we have a million thoughts running through our heads, it can be easy to get overwhelmed with information and begin to feel physical effects. If you're looking up "headache in back of head," for instance, you may be experiencing a tension headache caused by stress.

Stress can cause physical pain
Types of headaches

Over 300 types of headaches exist, but only about 10% have a known cause. A primary headache is a stand-alone disorder caused directly by the pain-sensitive structures in your head. A primary headache is not a symptom of an underlying disease. Common primary headaches include tension headaches, migraines, and cluster headaches.

Tension headaches

Tension headaches are the most common type of primary headache, occurring in about three out of every four adults at some time or another. They can range from mild to moderate in severity and may not happen frequently. However, some people experience severe tension headaches three to four times weekly. 

Tension-type headaches can be either episodic or chronic. Episodic attacks may last for a few hours or several days. For a tension headache to be assessed as chronic, it must occur for 15 or more days in a month for at least three months in a row.

The typical tension headache produces a dull, squeezing pain on both sides of the head. People experiencing intense tension headaches may feel like their head is in a vise. The shoulders and neck can also ache. Some tension headaches may be triggered by fatigue, emotional stress, or tight muscles or joints in the neck or jaw. These headaches may last for 20 minutes to two hours or more.

If you experience frequent tension headaches, you may want to try to identify triggers to avoid them. Likewise, a bite plate may be beneficial if you clench your jaw or grind your teeth at night.

Migraines

Migraines are headaches characterized by their intense length and strength, which can last for days and tend to occur on one side of the head. While migraines may not be directly linked to stress, those experiencing stress may be more susceptible to them. Migraines occur less often than tension-type headaches but can be much more severe. Additionally, research suggests they may be two to three times more common in women than men.

What causes migraines is an ongoing research question, but researchers believe they may be caused by changes in the brain's blood flow and nerve cell activity. Genetics are also clearly implicated in migraines since 80% of people who experience them have at least one close relative who also experiences such headaches.

Although a migraine can appear without warning, it is often precipitated by a trigger. While migraine triggers vary from person to person, an individual may remain sensitive to the same triggers over time.

Cluster headaches 

Cluster headaches are uncommon but severe and tend to occur three times more often in men than women. While both men and women may get cluster headaches, the typical patient is a middle-aged man with a history of smoking. This type of headache is so-named because the headaches come in clusters of one to eight headaches a day across a one- to three-month period every year or two and most commonly reoccur at the same time of year.

Secondary headaches

Secondary headaches are direct effects of other conditions, which could be minor or severe, and stress is not considered a primary factor in these headaches. Some examples of secondary headaches include:

  • External compression headaches (a result of pressure-causing headgear)
  • Icecream headaches (most commonly called 'brain freeze')
  • Medication overuse headaches (caused by overuse of pain medication, inconsistent with instructions or medical advice)
  • Sinus headaches (created by inflammation and congestion in sinus cavities)
  • Spinal headaches (caused by low pressure or volume of cerebrospinal fluid)
  • Thunderclap headaches (a group of disorders that involves sudden, severe headaches with multiple causes)

Stress and headaches

People may often blame their headaches on stress, but there is no official headache classification for "stress headaches." However, stress may make headaches worse or more likely to occur. Stress can also be a common trigger for tension-type headaches and migraines.

Significant events in a person's life (e.g., planning a wedding, changing careers, or giving birth) can potentially result in stress and tension headaches. Other common causes might include sitting in traffic, enduring irritating noises, hectic workdays, or losing your keys.

What can I do to help with my headaches?

If your headaches are brief and crop up during times of exhaustion, they may be stress-related. You might address them with relaxation techniques, regular exercise, a proper diet, drinking plenty of water, getting enough sleep, and taking regular breaks from work.

Here are some tips that may help reduce stress:

  • Simplify your life by finding more time to relax. It's okay to say no and take time for yourself.
  • Start a healthy exercise routine. Exercise is a proven way to prevent or treat headaches. However, sudden, intense exercise can cause headaches, so you may want to warm up first.
  • Try to eat health-conscious foods such as fruits, vegetables, and whole grains. These foods can give you more energy and may help reduce stress.
  • Make time for better sleep, which may help reduce your stress levels and make it easier to cope with the stress you experience during waking hours.
  • Seek support by talking to loved ones or a therapist who may help you manage your stress.
  • Manage your time with techniques such as “chunking” by dividing large projects into manageable chunks.
  • Try to remind yourself not to worry about things you can't control.
  • Take breaks when you feel overwhelmed and need a moment to clear your head.
  • Bring humor into your life. Laughter can be an excellent way to relieve stress; it releases endorphins, which may also help reduce the intensity of your headaches.
  • Consider cutting back or eliminating habits such as drinking caffeine, smoking, or drinking if you use them as ways to cope with stress.

Stress can cause physical pain

If your headaches are significantly lengthy, unusually intense, or unresponsive to medication, you may want to seek medical help to address their root cause. In many cases, headaches can be brought on due to stress or mental health challenges. A therapist may be able to help you manage the triggers related to your headaches and, by doing so, potentially reduce the frequency of your headaches. 

Frequent headaches may limit your ability to function or keep commitments, especially if they involve leaving the house. Online therapy may be a good option for you, as it allows you to speak with a mental health professional from the comfort of your home. This type of treatment may also be more convenient than traditional therapy since you can schedule appointments at times that work for you. 

Researchers have investigated the effectiveness of online therapy. One study found that certain types of therapy, namely acceptance commitment therapy (ACT) and cognitive behavioral therapy (CBT), can help teach individuals healthy stress management techniques. Another study has shown that many people prefer online treatment to in-person therapy for its convenience and the ability to talk with a therapist wherever they feel safe and comfortable.

Takeaway

Once you’ve ruled out any medical cause of your headaches, you may want to reach out to a therapist to see if managing stress might help reduce the frequency of your headaches. If you would like to talk with a professional counselor about any stress you’re experiencing, BetterHelp has over 2000 licensed counselors available. Ready to get started?
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