Why Does My Head Hurt? Is It Stress Related?

Why does my head hurt? Can stress cause headaches? In the medical world, headaches are a widely debated topic. The causes of many types of headaches are a mystery to healthcare professionals. Still, some general theories have been established over time, and it’s clear that stress often plays a role. 

Headaches can be more complicated than many people realize. Each type of headache can have its own symptoms, happen for unique and individual reasons, and require varying treatments. A minor headache may be little more than a nuisance that can be relieved by an over-the-counter medication, food, water, or a nap. But if your headache feels extreme or unusual, it might indicate something more serious. 

Stress and headaches are also thought to go hand-in-hand, and it's not difficult to see why. When we have a million thoughts running through our heads, it can be easy to get overwhelmed with information and begin to feel physical effects. If you're looking up "headache in back of head," for instance, you may be experiencing a tension headache caused by stress. 

Types of headaches 

Over 300 types of headaches exist, but only about 10% have a known cause. A primary headache is a standalone disorder caused directly by the pain-sensitive structures in your head. A primary headache is not a symptom of an underlying disease. Common types of primary headaches include tension headaches, migraines, and cluster headaches. 

Tension headaches 

Tension headaches are the most common type of primary headache, occurring in about three out of every four adults at some time or another. They can range from mild to moderate in severity and may not happen frequently. That said, some people experience severe tension headaches as often as three to four times weekly.  

Tension-types of headaches can be either episodic or chronic. Episodic attacks may last for a few hours or several days. For a tension headache to be assessed as chronic, it must occur for 15 or more days in a month for at least three months in a row. 

The typical tension headache produces a dull, squeezing pain on both sides of the head. People experiencing intense tension headaches may feel like their head is in a vise. The shoulders and neck can also ache. Some tension headaches may be triggered by fatigue, emotional stress, or tight muscles or joints in the neck or jaw. These headaches may last for 20 minutes to two hours or more. 

If you experience frequent tension headaches, you may want to try to identify triggers to avoid them. Likewise, a bite plate may be beneficial if you clench your jaw or grind your teeth at night. 

Migraines 

Migraines are headaches characterized by their intense length and strength, which can last for days and tend to occur on one side of the head. While migraine headaches may not be directly linked to stress, those experiencing stress may be more susceptible to them. Migraines occur less often than tension-type headaches but can be much more severe. Additionally, research suggests they may be two to three times more common in women than men. 

Although a migraine can appear without warning, it is often precipitated by a trigger. While migraine triggers vary from person to person, an individual may remain sensitive to the same triggers over time. 

Cluster headaches  

Cluster headaches are uncommon but severe and tend to occur three times more often in men than women. While both men and women may get cluster headaches, the typical patient is a middle-aged man with a history of smoking. This type of headache is so named because the headaches come in clusters of one to eight headaches a day across a one- to three-month period every year or two and most commonly reoccur at the same time of year. 

Secondary headaches 

Secondary headaches are direct effects of other conditions, which could be minor or severe, and stress is not considered a primary factor in these headaches. Some examples of secondary headaches include: 

• External compression headaches (a result of pressure-causing headgear) 

• Ice cream headaches (most commonly called “brain freeze”) 

• Medication overuse headaches (caused by overuse of pain medication, inconsistent with instructions or medical advice) 

• Sinus headaches (created by inflammation and congestion in sinus cavities) 

• Spinal headaches (caused by low pressure or volume of cerebrospinal fluid) 

• Thunderclap headaches (a group of disorders that involves sudden, severe headaches with multiple causes) 

• Hypertension headaches (which are linked to high blood pressure) 

Stress and headaches 

People may often blame their headaches on stress, but there is no official classification for "stress headaches." However, stress may make headaches worse or more likely to occur. Stress can also be a common trigger for tension-type headaches and migraines, along with other potentially related health concerns like high blood pressure. 

Significant events in a person's life (e.g., planning a wedding, changing careers, or giving birth) can potentially result in stress and tension headaches. Other common causes might include sitting in traffic, enduring irritating noises, hectic workdays, or losing track of something important, like your keys. 

What can I do to help with my headaches? 

If your headaches are brief and crop up during times of exhaustion, they may be stress-related. You might address them with relaxation techniques, regular exercise, drinking plenty of water, getting enough sleep, and taking regular breaks from work. 

Here are some other tips that may help reduce stress: 

• Simplify your life by finding more time to relax. It's okay to say no and take time for yourself. 

• Start a healthy exercise routine. Regular exercise may help reduce stress, which can reduce stress-related headaches. However, sudden, intense exercise can cause headaches, so you may want to warm up first. 

• Try to eat nutrient-dense foods––such as fruits, vegetables, and whole grains––as much as possible. These foods can give you more energy and may help reduce stress. 

• Aim to get better sleep, which may help reduce your stress levels and make it easier to cope with the stress you experience during waking hours. 

• Seek support by talking to loved ones or a therapist, who may help you manage your stress. 

• Manage your time with techniques such as “chunking,” which involves dividing large projects into manageable chunks. 

• Try to remind yourself not to worry about things you can't control. 

• Take breaks when you feel overwhelmed and need a moment to clear your head. 

• Consider cutting back on or eliminating habits such as drinking caffeine, smoking, or drinking alcohol, especially if you use them as ways to cope with stress. 

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7. 

If your headaches are significantly lengthy, unusually intense, or unresponsive to medication, you may want to seek medical help for additional information and to address their root cause. Headaches can represent a condition on their own, or they can be a side effect of a wide variety of conditions from hypertension to an anxiety disorder to metastatic breast cancer to blood clots.  

After seeking medical support, consider that headaches can often be brought on or worsened due to stress or mental health challenges. A therapist may be able to help you manage the triggers related to your headaches and, by doing so, potentially reduce their frequency.  

Frequent headaches may limit your ability to function or keep commitments, especially if they involve leaving the house. Online therapy may be a more convenient option for seeking mental health care in such cases, as it allows you to speak with a mental health professional from the comfort of your home. A growing body of research points to the potential effectiveness of online therapy. For example, consider a study that suggests that online therapy can be as effective as in-person therapy in many cases.