How to relieve (and prevent) tension headaches naturally

Physical Wellbeing

Sep 3

Written By Calm Editorial Team

image of: how to relieve tension headache

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Wondering how to relieve a tension headache without the pill bottle? These 11 remedies can help relax your body and mind to treat and prevent tension headaches naturally.

Here’s an all-too-familiar scenario: After a long day of staring at a computer screen, a dull, creeping ache settles behind your eyes. Maybe it starts in your neck or shoulders, slowly wrapping its way around your skull until it feels like your brain is being squeezed. And while the pain may not be debilitating, it does linger. Thinking becomes difficult, and focusing is impossible.

Tension headaches are incredibly common, especially for people who carry stress in their bodies without realizing it. There are countless ways to spark one — hunching over your laptop for hours, clenching your jaw during back-to-back meetings, or holding your breath during yet another stressful conversation. You might not even notice the tension building until it erupts as a dull, pressing pain.

If you tend to get headaches when you’re stressed, there are ways to help your body and mind reset so you feel better. Here’s everything you need to know about tension headaches, including what to do when you feel one coming on.

What is a tension headache?

A tension headache is a type of head pain that feels more like pressure than throbbing. It usually shows up as a steady, squeezing discomfort across your forehead, temples, or the back of your head, and can be very distracting.

Unlike migraines, tension headaches don’t typically come with nausea, light sensitivity, or visual disturbances, but when they happen frequently, they can significantly drain your energy and focus.

To combat the symptoms of a tension headache, many people take over-the-counter pain medications, but this doesn’t treat the root cause — the build-up of tension in your muscles and nervous system.

7 symptoms of tension headaches

Tension headaches often appear gradually and can last anywhere from 30 minutes to several hours. But everyone can experience them differently. Here are seven common signs:

A dull and aching pain on both sides of your head
A feeling of pressure or tightness, especially across your forehead, scalp, or behind your eyes
Tenderness in your neck, shoulders, or jaw
A sense of heaviness or stiffness in your head or upper body
Brain fog or difficulty concentrating
Sensitivity in your scalp
Fatigue or irritability that builds as your day goes on

Why do tension headaches happen?

Tension headaches are usually your body’s way of saying that you’re holding too much.

Your muscles tighten in response to physical strain, emotional stress, and overstimulation. As a result, discomfort can slowly build around your head. These headaches occur for a variety of reasons, but they often stem from a combination of habits, environments, and emotional states.

7 causes of tension headaches

Below are some of the most frequent culprits behind tension headaches — many of which overlap.

Chronic stress: When you’re regularly stressed, your body never fully relaxes. Over time, this baseline tension can manifest as pain in your neck, shoulders, and head.
Poor posture: Hunched shoulders, craning your neck toward a screen, or sitting in one position for hours can create muscle strain that leads to headaches.
Teeth grinding or jaw clenching: This is typically a subconscious stress habit that builds pressure in your face and temples.
Sleep disruptions: Not getting enough rest or sleeping in a funky position can leave your muscles feeling tense or sore.
Skipping meals or dehydration: Low blood sugar and dehydration can trigger headaches, especially when you’re stressed.
Eye strain: Staring at screens, reading small print, or squinting into bright lights can tire out the muscles around your eyes and forehead.
Sensory overload: Loud noises, strong smells, and too much input at once can overwhelm your nervous system and trigger a headache.

How to relieve a tension headache: 11 tips to treat (and prevent) them naturally

There’s no magic fix for tension headaches — but there are plenty of small things you can do to help relieve the pain and keep it from coming back. Whether you’re in the middle of a headache or trying to avoid the next one, here are some tips to try for yourself.

1. Breathe with intention

When your nervous system is in overdrive, your breath gets short and shallow. Reset by breathing with intention. This can help reduce your tension and ease pain.

Try this: Breathe in through your nose for four seconds and hold for two seconds. Then breathe out through your mouth for six seconds. Repeat this for 2–3 minutes while sitting or lying down.

2. Check your posture

Your body can hold stress in a lot of sneaky places. If your shoulders are climbing toward your ears and your jaw is locked, take a moment to reset. The goal should be open and relaxed alignment.

Try this: Sit back with your feet flat on the ground, shoulders relaxed, and chin slightly tucked. Then imagine your head being lightly pulled upward, as if it’s floating above your spine.

💙 Practice taking a Posture Pause throughout your day during this session with Jay Shetty.

3. Release your jaw

Clenching your teeth is a common stress response, and over time, this pressure can radiate into your temples and forehead.

Try this: Place the tip of your tongue behind your front teeth, and let your lower jaw hang slightly. You could also gently massage your jaw near the ears using a circular motion.

4. Do a mini movement break

When tension starts to creep in, try a few stretches or movements that target the neck, shoulders, and upper back. It doesn’t need to be intense — just a few mindful moments to get your blood moving.

Try this: Roll your shoulders forward and back. You could also tilt your neck from your ear to your shoulder and then switch sides. A cat-cow seated in a chair can also do wonders.

5. Apply heat or cold

A warm compress can relax tense muscles, while a cold pack can help reduce inflammation. Use whichever feels better to you, or both.

Try this: Place a warm towel around your neck and shoulders or a cold pack on your forehead for 10–15 minutes.

6. Hydrate and eat something nourishing

Dehydration or hunger can trigger or worsen a tension headache. Keep water nearby and aim for small, regular meals that include protein, healthy fats, and complex carbs.

Try this: Keep simple snacks on hand, like nuts, hard-boiled eggs, or a banana. Sipping herbal tea can also soothe your body and support hydration.

7. Massage tension points

Gentle pressure on certain areas can interrupt pain signals and ease muscle tightness.

Try this: Press your thumbs gently into your temples and move in slow circles. You could also use your fingertips to rub along the base of your skull, where your neck meets your head.

8. Lower the sensory input

Simplify your environment if lights, noise, or visual clutter are making things worse. Try dimming the lights, reducing background noise, and taking a break from screens.

Try this: Put your phone face down and lower your screen brightness whenever possible.

💙 Learn better ways to navigate your relationship with your phone with Dr. Aditi Nerurkar’s Build Healthier Phone Habits series.

9. Create a wind-down buffer

If you’re jumping from one task to the next without any breaks, your body will likely stay on high alert. This kind of chronic stress can build up physically in your head, neck, and shoulders.

Try this: Build in small moments of transition between tasks. Consider stepping outside for a few breaths, listening to a calming song, or doing a quick body scan.

10. Build a daily movement ritual

Regularly moving your body can help reduce your baseline tension and prevent future headaches. Stretching in the morning and walking after dinner are two simple ways to incorporate movement into your daily routine.

Try this: Choose one low-effort movement you enjoy and then tie it to an existing habit. For example, do two minutes of stretching in your kitchen as you wait for your coffee to brew.

11. Take micro-breaks throughout the day

Headaches often build from hours of silent tension. Interrupt that buildup by pausing.

Try this: Every hour, step away from your work, stand up, and roll your shoulders. Even 60 seconds can help reset your body.

How to relieve tension headache FAQs

What is the fastest way to relieve a tension headache?

A nice way to find relief is to take a few slow, intentional breaths. This can help calm your nervous system and reduce your muscle tension.

Dropping your shoulders, unclenching your jaw, and sitting more upright can also help release some physical strain. Pressing a cold compress to your forehead or a warm towel to your neck can make a big difference as well.

Can a massage help relieve a tension headache?

A massage can be especially helpful for releasing tightness in the neck, shoulders, and scalp — common tension zones that feed into headaches.

While a professional massage is a treat, even gently massaging your temples, jaw, or the base of your skull with your fingertips can significantly help promote relaxation. The main thing to focus on is applying pressure that’s relieving and not intense.

What’s the difference between a tension headache and a migraine?

Tension headaches typically feel like a steady, pressing pain on both sides of your head. They’re not usually accompanied by other symptoms.

On the other hand, migraines tend to be more intense and often affect one side of the head. They usually come with additional symptoms like nausea, visual disturbances (like auras), and sensitivity to light and sound.

Are there exercises that relieve tension headaches?

There are exercises that relieve tension headaches. You might try gentle stretches focused on your neck, shoulders, and upper back, which can help loosen tight muscles and improve blood flow. Seated movements like shoulder rolls, neck tilts, and slow head circles can also reduce tension.

Breathwork, like elongating your exhales, can help lower muscle activation as well. But as a rule of thumb, the best exercise is usually whatever gets you moving and helps you shift out of a frozen or clenched state.

How do I prevent tension headaches from happening?

A good way to help prevent tension headaches is by weaving small, body-aware habits into your day. You could do this by taking regular screen breaks, drinking plenty of water, and making time for gentle movement.

Managing stress in realistic ways is also very important. Grounding exercises, short walks, and breathwork are all practices that can help.

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Calm Editorial Team