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Headache Prevention and Control
Headache has moved into the spotlight over the past several years, creating new hope and new attitudes about prevention and treatment. Today, the focus is on YOU to gain control over your headaches so that they no longer compromise your life.
Review the list of stress reducers below. Then evaluate your current lifestyle. Check off those suggestions that you currently follow in the "Today" column. Determine what areas you need to work on, and check them off in the "Plan To Change" column. Set two or three goals for the next few months. Set more goals if you want to, but be realistic! Do not try to do too much too soon. At key points (perhaps every 3 to 4 weeks), measure your progress. Place a check in the "Checkup" column if you have noticed improvement in that area.
This chart lists tips for reducing stress and improving your diet and exercise routine. Use the checklist to minimize the impact of headache on your life. Review the Headache Prevention Techniques for more details the items in this chart. Make a commitment to change!
| Your Checklist for Change |
Today |
Plan to
Change |
Checkup 1 |
Checkup 2 |
Checkup 3 |
| Plan ahead. |
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| Don't procrastinate; putting things off is stressful. |
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| Always take a lunch break, even if only for 15 minutes. |
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| If your job requires long periods of sitting, get up and stretch periodically. |
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| Get enough sleep. |
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| Engage in deep breathing exercises. |
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| Perform aerobic exercises, such as walking, running, bicycling, swimming or playing tennis, four to five times a week. They not only have been shown to make a significant difference in reducing headaches but also will give you a general sense of well-being. Just be sure to check with your healthcare professional before starting any exercise program. |
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| Eat regularly scheduled meals. |
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| Keep a headache diary. |
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