You wake up with a pounding headache on the morning of your annual job evaluation. With visions of pay cuts, pay raises, increased responsibilities, and a changing job description dancing in your head, you know the source of the headache before you even get out of bed--stress.

There are many different types of headaches and stress headaches are the most common. During the year, nearly everyone suffers from some kind of headache, including those that accompany illnesses such as the flu or a sinus infection. The most common causes of headaches are tension or muscle spasms in the jaw, scalp, shoulder or neck. If headaches are not accompanied by other symptoms such as nausea, the headache is usually caused by tension.

Here’s a summary of the most common types of headaches.

Stress or Tension Headaches. More than 75 percent of headaches are caused by tension or stress. They are usually characterized by a steady ache versus a throbbing one, and usually affect both sides of the head. Headaches may occur frequently or only occasionally and generally can be relieved through over-the-counter pain medication.

Migraine Headaches. As many as 25-30 million Americans suffer from migraine headaches, and roughly 75 percent of the sufferers are women. Some of the more common characteristics of a migraine include a throbbing pain typically on one side of the head, nausea, vomiting, and light and sound sensitivities are. Typically, migraine headaches are occasional and do not occur daily.

Cluster Headaches. Only about 1 percent of the population suffers from cluster headaches, which cause severe pain coming in clusters of weeks or months. The pain often centers around one eye and may include nasal congestion. Alcohol can trigger attacks of cluster headaches.

Headache Triggers. Certain triggers can lead to headaches. Stress, caffeine, certain foods, menstrual cycles, weather or seasonal changes, sinus congestion, influenza, lack of sleep, skipping meals, vision problems, medication, odors, or alcohol can be contributing factors. Emotions ranging from excitement to frustration also can play a part in triggering headaches. If you are a frequent headache sufferer, keeping a diary of the days when they occur and what foods, activities or weather patterns occurred at the time of the onset can help pinpoint causes. If headaches are more than occasional and can’t be relieved with over-the-counter medications, consult a physician. Your “headache diary” may help the physician determine the cause and the most effective preventive measures or treatment.

Preventive Measures. Regular exercise can help reduce stress and stress headaches. The natural decreases in adrenaline after exercise may fight off stress responses. Relaxation techniques such as deep breathing, meditation, visual imagery, and progressive muscular relaxation can elicit the relaxation response, which relieves stress and tension and helps the body regain balance. Another preventive measure is working on thought patterns or cognitive restructuring. Blowing emotions/circumstances out of proportion can self-impose a great deal of stress and tension. Relaxing in a hot bath, massages, or back rubs also may help reduce stress and relieve the initial precursors of a headache.

Treatments. Many medicines sold over-the-counter such as aspirin, acetaminophen, and ibuprofen effectively relieve headache pain. For stress headaches, resting in a quiet room and doing a series of relaxation exercises beginning with the scalp (relax the tense scalp, relax the tense forehead, relax the tense ears, etc.) can help. Hot showers, heat applied to the back of the neck, or a cold pack on the forehead also work for some people.

Headaches in the Workplace. Unfortunately, headaches can happen anywhere--including the work place. Try to recognize what triggers the headaches as well as treatments that work in the childcare setting. A walk in the fresh air, 15 minutes in a quiet room, stretching the arms or doing shoulder rotations, or taking an over-the-counter medication may work for some people. (Remember, keep all medications in a locked cabinet, and do not take medicines in front of small children.)

If a co-worker gets a headache, suggest that he or she leave the room for a few minutes to rest or close the eyes.

Headaches…yes, they are a pain; but with proper prevention and treatment, most are manageable.

Internet Resources

The Mayo Clinic Health Oasis, www.mayohealth.org.

The American Council for Headache Education, 19 Mantua Rd., Mt. Royal, NJ 08061; 609-423-0258; www.achenet.org.