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Anxiety & Headaches

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Anxiety and Headaches

 

Headaches are a common companion to anxiety. They often show up as tension-type headaches (TTH), stress headaches, or even headaches triggered by dehydration. While generally harmless, they can feel persistent and unsettling, particularly for those prone to health anxiety. Understanding the link between anxiety and headaches can help you manage them more effectively.

 

What Anxiety-Related Headaches Feel Like

 

Headaches associated with anxiety often feel like:

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• Tension headaches: A dull, aching pain or tightness, often described as a band around the forehead or pressure behind the eyes.

• Scalp tightness: A sense of stiffness or tenderness in the scalp, neck, and shoulders, contributing to a persistent ache.

• Lingering discomfort: A headache that doesn’t seem to let up, often leading to rumination and worry.

 

It’s not uncommon for these headaches to trigger intrusive thoughts like, What if this is something serious? or Why isn’t this going away? These worries can amplify the sensation, creating a cycle where anxiety sustains the headache, and the headache fuels more anxiety.

 

Why Does Anxiety Cause Headaches?

 

Anxiety contributes to headaches for several reasons:

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1. Muscle Tension:

Anxiety causes muscles to tense, particularly in the neck, shoulders, and scalp. This sustained tension is a significant factor in tension-type headaches (Ashina et al., 2021). Poor posture, often associated with stress or prolonged sitting, can exacerbate this tension, intensifying the headache.

You might notice yourself clenching your jaw or hunching your shoulders during stressful moments without realising it, adding strain to already tense muscles.

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2. Dehydration:

Stress can suppress thirst signals, making it easy to forget to hydrate. Dehydration is a well-known trigger for headaches and can compound the effects of anxiety (Lay et al., 2017).

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3. The Fight-or-Flight Response:

When the body enters fight-or-flight mode, it releases stress hormones like cortisol and adrenaline. These hormones tighten muscles, increase heart rate, and alter blood flow, all of which can contribute to headache development (Santiago et al., 2021).

 

The Anxiety-Headache Cycle

 

For many, anxiety and headaches create a self-perpetuating loop. A headache appears, triggering worries like:

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• What if this is a sign of something serious?

• What if it never goes away?

• What if I’m missing something important about my health?

 

These thoughts often lead to behaviours such as:

• Googling symptoms, which can escalate anxiety.

• Seeking reassurance from others.

• Monitoring the headache’s intensity, which keeps the focus on the discomfort.

 

This cycle of fixation and worry prolongs the headache by maintaining muscle tension and keeping the brain in a heightened state of alert. Breaking this cycle requires understanding the mechanisms at play and shifting your approach.

 

How to Manage Anxiety-Related Headaches

 

If you’re experiencing anxiety-related headaches, here are strategies to help:

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1. Address Muscle Tension:

• Be mindful of your posture. Sitting upright and avoiding slouching can reduce strain on your neck and shoulders.

• Incorporate gentle neck and shoulder stretches into your daily routine to relieve built-up tension.

• Check for unconscious habits like clenching your jaw or raising your shoulders and make an effort to relax these areas.

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2. Stay Hydrated:

• Drinking water throughout the day can prevent dehydration-related headaches.

• Reduce your intake of caffeine, as it can contribute to dehydration and exacerbate anxiety.

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3. Stop Fixating:

• Avoid compulsive behaviours like symptom-checking or Googling your headache. These actions reinforce anxiety and keep the brain focused on the discomfort.

• Instead, try to redirect your attention to a constructive or engaging activity.

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4. Let the Headache Be:

• Remind yourself that anxiety-related headaches, while uncomfortable, are not dangerous.

• Allow the headache to exist without overanalyzing it. This mindset helps reduce the mental load associated with the pain and allows your body to recover naturally.

 

Breaking the Cycle

 

It’s important to remember that anxiety-related headaches thrive on tension and fixation. By addressing the physical factors—like posture, hydration, and tension—and reframing how you respond to the headache itself, you can begin to break the cycle.

 

These headaches are often temporary and manageable once you understand their connection to anxiety. With time, awareness, and small adjustments, it’s possible to reduce their impact on your daily life.

 

Final Thoughts

 

Headaches are a natural part of the body’s stress response, especially when living with chronic anxiety. While they can feel persistent and worrying, they’re usually not a sign of anything more serious. Understanding how anxiety contributes to headaches can help you feel more in control.

 

If your headaches persist or cause significant concern, it’s always a good idea to consult a healthcare professional for reassurance and to rule out other causes. In most cases, anxiety-related headaches can be managed with small, practical changes to your daily routine.

 

References

• Ashina, S., Bendtsen, L., & Ashina, M. (2021). Pathophysiology of tension-type headache. The Lancet Neurology, 20(11), 953-965.

• Lay, C., & Wells, R. E. (2017). The role of hydration in migraine and headache management. The Journal of Headache and Pain, 18(1), 100.

• Santiago, P. R., & Schmidt, L. P. (2021). Stress-related headaches and cortisol levels in chronic tension-type headache. Headache: The Journal of Head and Face Pain, 61(3), 524-531.

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©2025 by School of Anxiety Limited

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