Tag: Stress Free

Got a Tension Headache? Here Are A Few Ways To Relieve It!

By Terrie Johnson | UAB Community Health & Human Services Intern

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Tension headaches affect the overall well-being of a person. The provision of interventions that relieve them advances the quality of life. One common way to relieve tension headaches is by using painkillers. (Hassan & Asaad, 2020). Medication is the first choice since it relieves pain. Physical exercises, such as yoga, provide leverage for the relaxation of the body, which can help to relieve tension headaches (Hassan & Asaad, 2020). Massages are also used to loosen tension in the head and neck muscles. This intervention is necessary because it stretches tight and shortened muscles, which aids in releasing tension in the head.

Other intervention measures that can be used to advance the relief of tension headaches include getting adequate sleep, using cold ice packs, etc. Changing sleep habits can help limit the experience of sleep apnea or insomnia. Cold packs can also be placed on the head to reduce tension headaches (Hassan & Asaad, 2020). The cooling effect reduces pain and minimizes headaches. If an individual has a tension headache, they are encouraged to stay at home and avoid taxing activities. They would also provide leverage for long-term quality health since they limit the experience of pain.

The application of non-evidence-based intervention measures may also relieve tension headaches. One relevant suggestion is to avoid stressful situations. The probability of having tension headaches are higher when we are stressed, or in noisy environments. That risk decreases when surroundings are conductive. In turn, calm environments are guaranteed to relieve tension headaches.


Hassan, M., & Asaad, T. (2020). Tension-type headache, its relation to stress, and how to relieve it by cryotherapy among academic students. Middle East Current Psychiatry, 27(1). https://doi.org/10.1186/s43045-020-00030-3

Clearly Defining Anxiety

By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Yan Krukau on Pexels.com

Anxiety is a mental health state frequently experienced by people all over the world. This is true regardless of their age, gender, cultural background, or religious affiliation. According to Medline Plus in the NIH National Library of Medicine, when experienced, anxiety is the feeling of fear, distress, concern, and panic. As such, anxiety is not only experienced psychologically but also physically. When people are anxious, they perspire excessively, their heart rate increases, and their muscles are tense. However, when it emerges, anxiety is most frequently the body’s response to a stressful event, thought, or encounter. Yet, whenever it happens, it is the body’s ways of coping with overwhelming difficulties that can temporarily cause other disorders.

When anxiety reaches extreme extents, it contributes to the development of anxiety disorder, phobias, or panic attacks. This is evident by increased breathing, feeling as if a heart attack is occurring, and being overwhelmed with weakness. Anxiety reaches levels of this concern when people have mounting challenges related to relationships, school, work, health, or money. Medline Plus states the difference in the two disorders is the length of time the stress persists. Typically, stress sustained for over six months daily contributes to the development of disorders. However, when phobias are experienced, it is often the result of being afraid of things that will cause minimal to no danger. Most often, this is related to things like spiders and snakes, heights, tight spaces, or social environments. Yet, the threat is not as real as the fear that accompanies it.

As a way to positively address problems with anxiety, cognitive behavior therapy is the most effective recommendation. This psychological approach refers to the integration of teaching people to think different to change how they act. When people are trained to react with confidence and assurance, they can prevent being afraid and being overtaken with fear. Another step people can take is towards eliminating anxiety is to avoid triggers. This means talking about bothersome subjects and eliminating aspects of life that provoke fear. Lastly, people can seek psychiatric treatment. This means being prescribed antidepressants to reduce symptoms, increase productivity, and promote a sense of normalcy. Yet, meditation, yoga, and other relaxation techniques can be just as advantageous as well.


Medline Plus. (2020). Anxiety. NIH National Library of Medicine. https://medlineplus.gov


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