Step
1 Massage the Temples
Massage
in circles in the direction away from your ears.
Doing this for 30-60 seconds
Step
2 Massage the Eyebrows
Massage the inside of the eyebrows in strong
circular motions with your middle fingers. Massage these points for
about 10-30 seconds
Step
3 Massage the Sides of the Forehead Massage outer sides of your
eyes, on the
forehead. Use your middle fingers
for 10-30 seconds.
Step
4 Massage the Center Forehead
Massage the
center of your forehead above the nose for 10-30 seconds using your
middle fingers
Headaches:
Self-care measures for headache relief
Frequent headaches can interfere with your daily life. But healthy
lifestyle choices can help you head off the pain. Start with the
basics, including diet, exercise and relaxation.
Nearly everyone experiences occasional headaches. But
frequent headaches can interfere with your daily life. Aside from
over-the-counter or prescription medication, do you wonder what else
you can do to stop the pain? The answer may be as simple as taking good
care of yourself.
Make healthy lifestyle choices
The same lifestyle choices that promote good health may
reduce the frequency and severity of your headaches. Consider the
basics:
- Eat healthy
foods. Don't skip meals — especially
breakfast.
- Exercise
regularly. During physical activity, your body releases
certain chemicals that block pain signals to your brain. If your doctor
agrees, choose any exercise you enjoy. Walking, swimming and cycling
are often good choices. But it's important to start slowly. Exercising
too vigorously can trigger some types of headaches.
- Get enough
sleep. Wake up and go to bed at the same time every day
— even on weekends. Relax before you go to bed. If you don't
fall asleep within 15 minutes, get up. Read or do another quiet
activity until you become drowsy. Keep in mind that medications that
contain caffeine or other stimulants, including some headache
medications, may interfere with sleep.
- Avoid excess
caffeine. Sometimes caffeine helps curb headaches. In
fact, many headache medications contain caffeine. But heavy daily
caffeine use — more than 600 milligrams of caffeine a day, or
about four to seven cups of coffee — can cause headaches and
irritability.
Keep stress under control
Stress and headaches often go hand in hand. To reduce
stress, try these simple tips:
- Simplify
your life. Rather than looking for ways to squeeze more
activities or chores into the day, find a way to leave some things out.
- Manage your
time wisely. Update your to-do list every day
— both at work and at home. Delegate what you can, and break
large projects into manageable chunks.
- Take a break.
If you feel overwhelmed, a few slow stretches or a quick walk may renew
your energy for the task at hand.
- Adjust your
attitude. Stay positive. If you find yourself thinking,
"This can't be done," switch gears. Think instead, "This will be tough.
But I can make it work."
- Let go.
Don't worry about things you can't control.
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