How To Relieve A Stress Headache

A long list of tasks, a tight deadline or a full day of responsibilities can create pressure you feel across your head. Stress headaches occur when daily tension builds and the body signals that something needs to slow down.

“These headaches can feel uncomfortable, but they often improve when you understand what triggers them,” Seth Lichtenstein, MD, an Indianapolis neurologist who chooses to practice at Franciscan Health.

Stress headaches can interrupt your day, but you can take steps that ease the pressure and help you feel more in control. Franciscan Health supports people of all ages with care that lowers symptoms, reduces stress and looks at what may cause the headaches.

Key Takeaways: Stress Headaches

• Stress can cause physical changes that lead to tension headaches.
• Pain often feels like pressure, tightness or a band across the head.
• Simple steps, such as rest, hydration and muscle relaxation, can bring relief.
• Chronic stress or anxiety raises the chance of frequent headaches.

What Is A Stress Headache?

A stress headache — often called a tension headache or muscle-tension headache — is the most common type of primary headache. The National Institutes of Health (NIH) found that these headaches involve muscle tension, stress and changes in pain-processing pathways in the brain. They can appear only a few times a month or become frequent, long-lasting episodes.

Stress headaches often affect:

• Adults who face ongoing daily stress
• Women between ages 24 and 55
• Older teens with heavy schedules
• People who sit for long periods or strain their eyes
• Adults who skip meals or lose sleep

“A stress headache feels like pressure that spreads across the head, not a sharp pain,” Dr. Lichtenstein said. “Many people describe it as a tight band across the forehead or temples.”

How Stress Causes Headaches

Chronic stress can change how the brain and nervous system respond to pain, according to the NIH. That change may raise the chance of headaches and make them happen more often. Because stress and headaches influence each other, treatments that lower stress — such as relaxation techniques, therapy or biofeedback — can help break the cycle and improve daily comfort.

Stress can cause several changes in the body that can lead to a stress headache:

• Emotional stress from worry, anxiety or depression
• Eye strain from screens or close work
• Long hours in one position
• Muscle tension in the neck, shoulders, scalp, jaw or face
• Poor sleep
• Skipped meals or sudden drops in blood sugar
• Teeth clenching or grinding

People with higher sensitivity to pain may feel headache symptoms sooner or more frequently. And women ages 24–55 face an added layer — hormonal shifts can raise stress responses and increase headache frequency.

“Stress affects the brain, the muscles and the way we hold our bodies,” Dr. Lichtenstein said. “Headaches form when those changes stack up.”

Stress Headache Symptoms

Stress headaches usually build slowly and feel different from migraines. Most people describe a steady pressure — not a sharp or throbbing pain — that can last 30 minutes or several hours. Common symptoms include:

• A band-like squeeze across the forehead or temples
• A feeling that the head or neck is being pulled or tightened
• Mild nausea (usually without vomiting)
• Pressure in the face, scalp or behind the eyes
• Pressure in the upper part of the head
• Sensitivity to light or sound
• Tightness on both sides of the head at once

The National Institute of Neurological Disorders and Stroke notes that stress headaches feel like a “wide belt tightening” around the head or a squeezing pressure on both sides. They also confirm that stress headaches do not cause visual auras, which helps distinguish them from migraines.

A study of more than 2,000 medical students, published in Neurology India, found that stress and sleep loss often cause one-sided upper-head pain and pulsating pressure. Some students also reported mild nausea.

How To Prevent Stress Headaches

You can help prevent stress headaches if you lower daily tension, support healthy muscles and protect your body from common triggers. Build small habits throughout the day to reduce how often you experience a stress headache. Steps that may help include:

• Keep regular sleep habits
• Eat balanced meals without long gaps
• Take breaks from computers and phones
• Stretch your neck and shoulders during long tasks
• Build movement into your day
• Drink enough water
• Limit caffeine and alcohol
• Seek help for chronic stress, anxiety or depression

Evidence reviewed by the American Academy of Family Physicians shows that manual therapies, acupuncture and guided exercise may also help prevent recurring tension-type headaches.

For workplace-specific strategies, Franciscan Health offers additional guidance in our blog on Handling Headaches At Work.

How To Relieve A Stress Headache

When a stress headache starts, the goal is to calm your muscles and settle your nervous system. Relief often begins with understanding what triggered the pain — long meetings, skipped meals, screen strain or poor sleep. A quick note on your calendar or in a headache journal can help you see patterns over time. Simple ways to ease pain include:

• A short walk or stretch break
• Break up long periods of screen time
• Deep breathing or simple relaxation techniques
• Gentle massage to the neck, shoulders or scalp
• Heat or ice on tight muscles
• Drink water and eat a small, balanced snack
• Rest in a quiet, comfortable space

“Most stress headaches improve once the muscles relax and your body slows down,” Dr. Lichtenstein said. “Small changes in your routine, like pausing to stretch or drink water, can make the biggest difference.”

The American Academy of Family Physicians notes that non-medication approaches, such as relaxation therapy, biofeedback, joint mobilization and supervised exercise, may help as well. But they also confirm that common pain relievers, such as ibuprofen or acetaminophen, can help ease tension-type headaches.

Stress Headaches In Women Ages 24–55

Women ages 24–55 face a higher risk of stress headaches because several factors often occur at the same time. Hormonal changes can affect how the brain responds to stress, while full schedules, multitasking, work responsibilities and family demands raise daily tension. Poor sleep and higher rates of anxiety also make headaches more likely.

The American Medical Association noted that women experience unique patterns of stress that can change how often headaches appear and how severe they feel.

“Many women carry both emotional stress and physical strain,” Dr. Lichtenstein said. “Headache care must include the full picture of a person’s day-to-day life.”

How Chronic Stress And Anxiety Increase Headache Risk

Long-term stress or anxiety can sensitize the brain and nervous system, which makes headaches easier to trigger and harder to ignore. Research from the National Library of Medicine shows that ongoing emotional stress can heighten pain pathways and tighten muscles, which leads to repeated stress headaches.

If stress or anxiety affects your daily life, Franciscan Health’s Behavioral and Mental Health team can help you build healthy coping skills and lower headache frequency.

“Therapy, stress-management tools and emotional support can ease symptoms and improve your day-to-day comfort,” Dr. Lichtenstein said.

When To See A Doctor

Most stress headaches improve with rest, hydration and simple changes in your routine. But it’s important to reach out to your provider if headaches start to interrupt your day or follow a new pattern. You should seek care if headaches appear several times a week, become more intense or stop responding to over-the-counter medicine. You should also call your doctor if you notice vision changes, weakness or if you have a history of migraines and your symptoms feel different than usual.

Headaches that keep returning may be a sign of chronic stress, sleep problems, anxiety or another condition that needs attention. If stress or anxiety plays a role, Franciscan Health Behavioral and Mental Health offers support that helps lower stress levels, build healthy coping skills and reduce headache frequency.

Common Questions About Stress Headaches

What is the difference between a stress headache and a migraine?

Stress headaches cause pressure or tightness on both sides of the head. Migraines typically cause severe throbbing, nausea and sensitivity to light and sound, and may include an aura.

Can stress headaches happen every day?

Yes. Chronic stress or anxiety can lead to daily or near-daily tension headaches.

Do stress headaches mean something serious?

Most do not, but sudden severe pain, headaches after injury or headaches with neurological symptoms need urgent care.

Can teens have stress headaches?

Yes. Older teens often face stress from school, sports or lack of sleep.

Do certain foods trigger stress headaches?

Skipped meals or blood sugar changes trigger headaches more than specific foods.

Can holiday stress trigger headaches?

“People with both tension-type and migraine headaches often notice increased frequency of symptoms during the holiday season,” said Dr. Lichtenstein. “Although it may be a difficult task, staying hydrated, getting enough sleep, and trying to manage stressors can reduce the impact headaches have on our enjoyment of the holidays.”