What are headaches & migraines?
Headaches are something most people experience at some point in their lives. They can range from a mild nuisance to a more severe condition that interrupts your daily routine. Though often not a cause for alarm, headaches can stem from a variety of factors, including genetics, brain chemistry, and lifestyle choices. Understanding the different types of headaches can help you manage them effectively.
Tension Headaches
Tension headaches are the most common type and are usually caused by stress, poor posture, or long periods of screen time. The pain often feels like a tight band around your head, particularly affecting the forehead and temples. These headaches are typically manageable with over-the-counter pain relievers and simple lifestyle adjustments such as taking regular breaks from work, practising relaxation techniques, or ensuring ergonomic seating. Adjusting your posture and being mindful of your screen usage can significantly reduce their frequency.
Migraines
Migraines are more severe than tension headaches and are often accompanied by symptoms such as nausea, vomiting, and heightened sensitivity to light and sound. These throbbing headaches usually affect one side of the head and can last anywhere from a few hours to several days. Many individuals experience what’s known as an “aura” before the migraine begins, such as visual disturbances or tingling in the limbs, providing a warning that the migraine is on its way. While migraines can be particularly challenging, understanding your personal triggers—whether they are hormonal, dietary, or environmental—can help you take action before the headache intensifies.
Cluster Headaches
Cluster headaches are much rarer but are often described as some of the most intense forms of pain. These headaches occur in cyclical patterns or ‘clusters,’ often around the same time each day for several weeks. The pain is usually concentrated around one eye, which may also become red and swollen. Though the episodes are brief, lasting 15 minutes to 3 hours, they can recur multiple times in a day, disrupting daily life. Treatments like oxygen therapy, triptans, and preventive medications may offer relief.
Headache disorders impact around 40% of people globally
Around 10 million people live with migraines in the UK
More than 100,000 people are absent from school or work every day because of migraines
Before puberty, headaches affect girls and boys equally; post-puberty, girls are 3x more likely to experience them
What causes them?
Headaches and migraines can arise from a complex combination of factors that include both physical and environmental triggers. Tension headaches, for example, often result from muscle tension in the head, neck, and shoulders, typically linked to stress or poor posture. Sitting for long periods, particularly at a computer or desk, can strain your muscles and lead to frequent headaches.
Migraines, on the other hand, can have a variety of triggers, including hormonal changes, certain foods, and sensory overload. Common dietary triggers include caffeine, alcohol, and food additives like monosodium glutamate (MSG) or nitrates found in processed meats. Bright lights, loud noises, and even changes in the weather can also provoke a migraine. Additionally, genetics play a significant role—if migraines run in your family, you’re more likely to experience them yourself. For women, fluctuating hormone levels, particularly around menstruation, pregnancy, and menopause, are common triggers for migraines.
Environmental factors like air quality, allergies, and strong odours can also contribute to headaches. For example, prolonged exposure to bright lights or flickering screens can strain the eyes and lead to tension headaches. Poor air quality, whether from pollution or allergens, can lead to sinus-related headaches, which often feel like pressure or pain around the eyes, forehead, and cheeks.
What are the symptoms & effects?
Headaches and migraines manifest in various ways, affecting not only your physical wellbeing but also your emotional and mental health. Tension headaches are typically characterised by a dull, aching sensation around the head, often accompanied by tightness in the neck and shoulders. Stress-induced headaches can also leave you feeling fatigued or irritable, disrupting your ability to focus on tasks.
Migraines differ in that they come with a wide range of symptoms. Before the pain even begins, some people experience early warning signs such as mood swings, food cravings, or fatigue. The headache itself often presents as a throbbing or pulsating pain on one side of the head and can be so intense that it affects your ability to carry out daily activities. Nausea, vomiting, and sensitivity to light and sound can further complicate matters, leaving you bedridden for hours or even days. After the migraine subsides, you may feel drained, disoriented, or as though you’re recovering from a hangover.
Cluster headaches, though less common, are particularly disruptive. They come on suddenly, with sharp pain usually around one eye. This can lead to watering eyes, nasal congestion, or a droopy eyelid on the affected side. The sheer intensity of these headaches can leave you feeling anxious or fearful of the next episode, particularly because they occur in clusters over a period of weeks or even months. The pain can be so severe that some people describe it as more intense than childbirth or a kidney stone.
These symptoms often extend beyond the physical realm. The emotional toll of chronic headaches or migraines can lead to frustration, anxiety, or depression. Many people find that persistent headaches impact their social lives, work performance, and relationships, making it difficult to maintain a sense of normalcy.
How can they be managed?
Successfully managing headaches and migraines involves a combination of lifestyle changes, medications, and coping strategies tailored to your specific triggers. Identifying your triggers is a crucial first step. Keeping a diary of your headaches can help you pinpoint patterns, whether they relate to diet, stress, or environmental factors. Once you know what sets off your headaches, you can work with your GP to develop a management plan.
Tension headaches, small adjustments to your daily routine can make a significant difference. Ensuring good posture, taking regular breaks from screens, and practising relaxation techniques such as meditation or yoga can help reduce the frequency of these headaches. Simple remedies like applying a warm compress to the neck or using over-the-counter pain relievers may offer relief when tension headaches strike.
Migraines, particularly, may require a more structured approach. Abortive medications, which are taken at the onset of a migraine, can prevent the headache from becoming severe, while preventive medications may help reduce the frequency of migraines altogether. In addition to medication, lifestyle modifications such as maintaining a regular sleep schedule, staying hydrated, and avoiding known dietary triggers can help manage migraines. Stress reduction techniques, like mindfulness and deep breathing exercises, can also play an important role in migraine prevention.
Cluster headaches, medical treatments are often necessary. Oxygen therapy, injectable medications, and preventive drugs can help manage the pain and reduce the frequency of attacks. Developing a relationship with a headache specialist may be beneficial in managing these more complex headache types.
How can hypnotherapy help?
Hypnotherapy offers a unique approach to managing headaches and migraines by addressing the underlying triggers, particularly those linked to stress and anxiety. Solution-focused hypnotherapy works by guiding you into a deeply relaxed state, allowing your mind to become more receptive to positive suggestions. By focusing on relaxation, visualisation, and the development of positive coping strategies, hypnotherapy can help reduce both the intensity and frequency of headaches.
For those with chronic headaches or migraines, hypnotherapy can be an invaluable tool in managing the emotional and psychological impact of the condition. Hypnotherapy sessions are designed to help you identify and alter negative thought patterns that may be contributing to your headaches. Over time, this can help decrease the frequency of migraines and improve your overall quality of life.
Additionally, hypnotherapy can help improve sleep quality—a critical factor for those dealing with frequent headaches. By teaching relaxation techniques and reducing stress, hypnotherapy can promote deeper, more restorative sleep, which in turn may lessen the likelihood of headaches and migraines.
Each hypnotherapy session is tailored to the individual’s specific needs, ensuring a personalised approach to headache management. While results may vary, many people find that hypnotherapy complements traditional treatments, helping them regain control over their health and wellbeing.
Our Headaches & Migraines Specialists
Carmen Harrington
Market Harborough
Caroline Prout
Thrapston
Chris Johannes
Spalding
Claire Noyelle
Maidstone East
Dawn Ibbetson
Chelmsford
Gary Johannes
Peterborough
Jill Whitehouse
Newcastle upon Tyne
Keeley Smith
Southend-on-Sea
Kerry Seymour
Weston-super-Mare
Peter Ely
Islington
Victoria Anderson
Sunderland
Why Choose Inspired To Change
Our solution focused hypnotherapists empower you to better understand your brain, helping to guide you towards solutions and achieve the outcomes you want. We have a team of fully trained hypnotherapists, giving you the choice of who to work with and how you want to work with them. Solution focused hypnotherapy is just as effective in-person or online in the comfort of your own home, so you can find the ideal therapist to help you reach your goals.
Every one of our hypnotherapists is recognised by governing bodies like the National Council for Hypnotherapy, the UK’s leading not-for-profit hypnotherapy professional association. They have all trained with Clifton Practice Hypnotherapy Training, one of the leading hypnotherapy schools in the UK.
