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1. Know your triggers. The major key to preventing headaches is to manage your headachetriggers.

2. Keep a headache diaryto identify headache triggers and patterns.3. Dont ignore mild headaches. Treating mild headaches prevents severe headaches or

migraines.4. Sleep on your schedule. Changes in sleep pattern trigger headaches. Get the right amount

of sleep for you.5. Stress and tensionare two of the biggest triggers for headache.

a. Plan ahead and dont put off things you have to do.b. Sign up for stress management classes or for individual counseling.c. Regular aerobic exercise and walking helps reduce stress.d. Do deep breathing or relaxation exercises.e. Balance work and pleasurable activities.f. Caffeine is the fuel for stress and tensions. Manage it wisely.g. Get help for severe depression and anxiety.

6. Decrease neck strain and tension:a. Sleep on your back or side in such a manner that the spine remains straight.b. Have your workstation assessed. Evaluate such factors as the monitor, keyboard, and

chair height and lumbar support. No phone cradling.

c. Bifocals can alter neck posture in some people, straining the neck with prolonged use.d. Monitor your posture regularly, especially if your job requires sitting for long periods of

time. Get up and stretch.

7. Decrease jaw muscle tension.a. Your teeth should never touch or rest together.

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b. Your tongue should rest on the roof of your mouth with your teeth slightly apart.8. Eye Strain can trigger or worsen headaches in susceptible people.

9. Decrease scalp tension. Massage your scalp everyday in the shower.

10.Do a body scan. Monitor both neck and jaw muscle tension every 15 minutes usingreminders such as post-it notes, beeping watches, or computer programs.

11. Take frequent breaks. Push away from your work and stretch your neck or jaw and take 5 10 comfortable breaths at least every hour. The breaks should last at least 2 minutes. Thiswill help increase productivity and decrease tension.

12. Know your dietary triggersand manage your most sensitive ones.13. Eat regularlyscheduled meals and always take a lunch break, even if for only fifteen

minutes.14. Decrease or eliminate caffeine. If you suffer from rebound headaches, decrease your

caffeine slowly or under a physicians supervision.15. Medication overuse headache. Remember, regular use of certain medications more than

2-3 days per week, can cause analgesic rebound,making your headaches more difficult totreat. Get professional help in these cases.

16. Use heat or ice. Heat helps relaxation and stretching, while ice can reduce pain.

17. Always use your medications as prescribed.18. Acutely worse or a change in your headache pattern can rarely signal a serious problem.

Get a medical evaluation if your headaches type or pattern significantly changes. 19. Develop an individualizedtreatment planfor each headache type.

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