You can relax almost anywhere, anytime, using a variety of techniques:

Take a full, deep breath.
Hold it for 5 to 10 seconds. Slowly, blow it out through your mouth. Repeat this until you have done it at least 10 times or for as long as you like.

Close your eyes and picture a particular muscle group.
Tighten that muscle for 5 seconds, then release it. Repeat this procedure until that muscle feels relaxed. Then move on to another muscle group until you have relaxed your whole body.

Repeat relaxing phrases.
For example: "The muscles of my face are letting go." Try to visualize what is happening; picture your facial muscles being so light they almost float away.

There are many things you can do to reach your goal. Think about your own situation: What might you be ready to try? What will you need to succeed? What could get in the way? What is one small step you can take to get started? Take a tour of the options below and find out what appeals to you. Then, print out the action plan form and take your first step toward managing your headache.

Keep a Headache Diary

Keeping a headache diary can help you and your physician understand your personal triggers. In a headache diary, you record information like how often you get headaches, how long they last, and whether certain foods or situations seem to bring them on. The diary helps you see your personal headache patterns. Then you can decrease your headaches by reducing your triggers and taking medications if needed.

Write an Action Plan

Making an action plan can help you manage your headaches. The good news is, there are many things you can do to reach your goal. Think about your own situation: What might you be ready to try? What will you need to succeed? What could get in the way? What is one small step you can take to get started? Take a tour of the options below and find out what appeals to you. Then, print out the action plan form and take your first step toward managing your headaches.

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