Symptoms, Causes, and Treatments
What is Tension Headache?
Tension headaches are the most common type of headache. They are often described as a constant, dull, aching pain or a tight band around the forehead or back of the head and neck. Unlike migraines, tension headaches usually don’t cause nausea or visual disturbances, but they can still interfere with focus, mood, and daily life.
Common Symptoms Include
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Dull, aching head pain (not throbbing like migraine)
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Pressure or tightness across the forehead, sides, or back of the head
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Tenderness in the scalp, neck, or shoulder muscles
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Sensation of a tight band or vice around the head
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Mild to moderate pain that is steady, not pulsating
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Difficulty concentrating or a feeling of mental fatigue
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Pain that worsens with stress or prolonged activity (e.g., desk work, screen time)
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Usually no nausea, vomiting, or visual aura, which helps distinguish it from migraines
What causes it?
Tension headaches often develop from a mix of physical and emotional factors. Common contributors include:
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Muscle tension in the scalp, neck, or shoulders.
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Stress and anxiety, which activate pain and stress circuits in the brain.
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Poor posture from sitting or working for long periods.
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Eye strain from screens or uncorrected vision issues.
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Sleep problems or fatigue.
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Dehydration or skipped meals, which increase body stress.
Possible contributors include:
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Stress and anxiety – emotional strain can tighten head and neck muscles.
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Poor posture – sitting at a desk or using screens for long hours.
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Muscle tension – tightness in the scalp, neck, and shoulders.
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Eye strain – prolonged reading or screen use without breaks.
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Sleep problems – lack of sleep, irregular schedules, or poor sleep quality.
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Dehydration – not drinking enough water throughout the day.
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Skipping meals – low blood sugar can increase head tension.
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Caffeine overuse or withdrawal – both can trigger headaches.
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Environmental factors – bright light, loud noise, or uncomfortable workspace conditions.
A Neuroplasticity-Based Approach
Neuroplasticity is the brain’s ability to change and adapt. In tension headaches, the nervous system can become “wired” to overreact to stress and muscle tightness. A neuroplasticity-based approach works by calming, retraining, and balancing the brain’s pain-processing pathways. Instead of just easing symptoms temporarily, it helps reduce the brain’s tendency to default to tension and pain.
At Menda, we use therapies that help retrain the brain and calm the nervous system. Approaches such as Pain Reprocessing Therapy, Cognitive Behavioral Therapy, and Acceptance and Commitment Therapy can help reduce the brain’s fatigue signals and restore balance. By teaching the nervous system new, safer patterns, people can gradually rebuild their energy, resilience, and quality of life.
You don’t have to keep living with these symptoms. Explore Menda’s evidence-based therapies designed to rewire the brain and restore balance.
Key Neuroplasticity-Informed Strategies
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Stress regulation: Breathing exercises, meditation, or mindfulness to calm stress pathways.
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Gentle movement: Stretching, yoga, or light activity to release muscle tension and re-pattern brain-body signals.
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Posture awareness: Adjusting work setups and practicing posture correction.
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Cognitive reframing: Shifting thoughts around pain to reduce the brain’s alarm response.
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Routine stabilization: Regular sleep, hydration, and meals to keep the nervous system balanced.
Why Neuroplasticity Works
The brain learns through repetition. If stress and muscle tightness repeatedly trigger pain, the brain becomes more sensitive to these signals. By repeatedly practicing calming and rebalancing strategies, the brain rewires itself to respond differently. Over time, this reduces frequency, duration, and intensity of tension headaches.
When to Seek Care
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If headaches are sudden, severe, or different from your usual pattern.
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If they are accompanied by vision changes, weakness, speech problems, or confusion.
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If tension headaches become frequent or interfere with daily life.
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If you rely on pain medications more than a few days per week.
A healthcare professional can confirm the diagnosis, rule out other causes, and guide you toward treatment options.
