How does emotional stress contribute to neck pain. What are the symptoms of stress-related neck discomfort. Which techniques can alleviate stress-induced neck tension. When should you seek medical help for persistent neck pain.

The Connection Between Emotional Stress and Neck Pain

Neck pain is a common complaint that many people instinctively attribute to physical causes. However, emotional stress can be a significant contributor to neck discomfort. Understanding this connection is crucial for effective treatment and prevention.

A study by InformedHealth.org revealed that chronic neck pain, lasting three months or longer, is frequently associated with emotional stress. Additionally, research from 2012 highlighted the prevalence of chronic neck pain in workplace settings, emphasizing the role of emotional stress in this issue.

How Does Stress Affect the Neck?

When under constant stress, the body remains in a state of heightened alertness, similar to its response to physical threats. This prolonged tension can lead to:

• Muscle tightness in the neck and shoulders
• Reduced blood flow to the affected areas
• Increased sensitivity to pain
• Inflammation of soft tissues

Over time, these physiological responses can culminate in chronic neck pain, potentially spreading to the shoulders and causing tension headaches.

Identifying Stress-Related Neck Pain

Recognizing the signs of stress-induced neck pain is crucial for proper management. Here are some indicators that your neck pain might be stress-related:

• Pain that worsens during or after stressful situations
• Tension and stiffness in the neck muscles
• Headaches originating from the base of the skull
• Difficulty turning the head or looking up and down
• Pain that radiates to the shoulders or upper back

If you experience these symptoms alongside periods of high stress or anxiety, it’s likely that emotional factors are contributing to your neck discomfort.

Common Stress Triggers and Their Impact on Neck Pain

Various life events and circumstances can trigger stress-related neck pain. Some common stress factors include:

1. Major life changes (marriage, divorce, new job)
2. Work-related pressure and deadlines
3. Financial concerns
4. Relationship difficulties
5. Health issues or caring for a sick family member
6. Chronic anxiety or depression

Identifying your personal stress triggers is an essential step in managing stress-induced neck pain. By recognizing these factors, you can develop targeted strategies to address both the emotional and physical aspects of your discomfort.

Diagnosing Stress-Related Neck Pain

While stress can be a significant contributor to neck pain, it’s essential to rule out other potential causes. A comprehensive diagnosis typically involves:

• A thorough medical history review
• Physical examination of the neck and surrounding areas
• Discussion of lifestyle factors and stress levels
• Imaging tests (X-rays, MRI) if necessary to exclude structural issues

Healthcare providers may use questionnaires to assess stress levels and their potential impact on physical symptoms. This holistic approach ensures that all possible factors contributing to neck pain are considered.

Effective Strategies for Relieving Stress-Induced Neck Pain

Addressing stress-related neck pain requires a multi-faceted approach that targets both the physical discomfort and the underlying emotional stress. Here are some effective strategies:

Stress Reduction Techniques

• Mindfulness meditation
• Deep breathing exercises
• Progressive muscle relaxation
• Cognitive-behavioral therapy
• Time management and prioritization skills

Physical Relief Methods

• Gentle neck stretches and exercises
• Regular physical activity to promote overall relaxation
• Proper ergonomics at work and home
• Heat or cold therapy
• Massage therapy

Combining these approaches can provide comprehensive relief from stress-induced neck pain. It’s important to find the right balance of techniques that work best for your individual needs and lifestyle.

The Role of Physical Therapy in Managing Stress-Related Neck Pain

Physical therapy can be an invaluable tool in addressing stress-induced neck pain. A skilled physical therapist can provide:

• Customized exercise programs to strengthen neck muscles
• Manual therapy techniques to improve mobility and reduce pain
• Posture correction strategies
• Education on proper body mechanics
• Guidance on stress management techniques

Physical therapy not only addresses the physical symptoms but also empowers patients with knowledge and tools to prevent future episodes of stress-related neck pain.

Lifestyle Changes to Prevent Stress-Induced Neck Pain

Preventing stress-related neck pain often involves making sustainable lifestyle changes. Consider implementing the following habits:

1. Regular exercise routine, including neck-specific exercises
2. Proper sleep hygiene to ensure adequate rest
3. Balanced nutrition to support overall health
4. Stress-management techniques incorporated into daily life
5. Ergonomic improvements in work and home environments
6. Regular breaks and movement during prolonged sitting or computer use
7. Limiting caffeine and alcohol intake, which can contribute to muscle tension

By adopting these lifestyle changes, you can create a foundation for long-term neck health and stress resilience.

When to Seek Professional Help for Neck Pain

While many cases of stress-related neck pain can be managed with self-care techniques, there are instances where professional medical attention is necessary. Seek help if:

• Pain persists for more than two weeks despite self-care efforts
• Neck pain is accompanied by numbness, tingling, or weakness in the arms
• You experience severe headaches along with neck pain
• Pain interferes significantly with daily activities or sleep
• You have a history of injury or trauma to the neck area

A healthcare provider can offer a comprehensive evaluation and develop a tailored treatment plan that may include medication, physical therapy, or other interventions as needed.

Holistic Approaches to Managing Stress and Neck Pain

Integrating holistic practices into your stress and pain management routine can provide additional benefits. Consider exploring:

• Yoga: Combines physical postures, breathing techniques, and meditation
• Acupuncture: Traditional Chinese medicine technique that may help alleviate pain and stress
• Biofeedback: Learn to control physiological processes related to stress and pain
• Aromatherapy: Use of essential oils to promote relaxation and reduce tension
• Tai Chi: Gentle martial art that focuses on balance, flexibility, and mindfulness

These complementary approaches can work alongside conventional treatments to provide a well-rounded strategy for managing stress-induced neck pain.

The Impact of Technology on Neck Pain and Stress

In today’s digital age, technology use can significantly contribute to both stress and neck pain. The phenomenon known as “tech neck” refers to neck pain and tension resulting from prolonged use of smartphones, tablets, and computers. To mitigate this issue:

• Practice proper posture when using devices
• Take regular breaks and perform neck stretches
• Adjust screen height and distance for optimal viewing
• Use voice commands or hands-free options when possible
• Limit overall screen time, especially before bed

By being mindful of technology use and its impact on posture and stress levels, you can reduce the risk of developing or exacerbating neck pain.

Nutritional Considerations for Stress and Neck Pain Management

Diet plays a crucial role in managing both stress and inflammation, which can contribute to neck pain. Consider incorporating the following nutritional strategies:

• Increase intake of omega-3 fatty acids (found in fish, flaxseeds, and walnuts) to reduce inflammation
• Consume magnesium-rich foods (leafy greens, nuts, seeds) to support muscle relaxation
• Include antioxidant-rich fruits and vegetables to combat oxidative stress
• Stay hydrated to maintain proper muscle function and reduce tension
• Limit processed foods and added sugars, which can contribute to inflammation

A balanced diet not only supports physical health but can also have a positive impact on stress levels and overall well-being.

The Role of Sleep in Stress-Related Neck Pain

Quality sleep is essential for both stress management and neck health. Poor sleep can exacerbate stress and contribute to muscle tension. To improve sleep quality and reduce neck pain:

• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine
• Ensure your pillow provides adequate neck support
• Avoid screen time at least an hour before bed
• Practice relaxation techniques before sleep
• Keep the bedroom cool, dark, and quiet

By prioritizing good sleep hygiene, you can help reduce stress levels and promote better neck health.

Building Resilience to Stress for Long-Term Neck Health

Developing resilience to stress is key to preventing recurring episodes of neck pain. Strategies to build stress resilience include:

1. Cultivating a strong support network of friends and family
2. Practicing gratitude and positive thinking
3. Engaging in regular physical activity
4. Learning and applying effective coping mechanisms
5. Setting realistic goals and expectations
6. Developing problem-solving skills
7. Seeking professional help when needed, such as counseling or therapy

By focusing on building resilience, you can better manage stress and reduce its physical manifestations, including neck pain.

Workplace Strategies for Reducing Stress and Neck Pain

Given that work-related stress is a common trigger for neck pain, implementing workplace strategies is crucial. Consider the following approaches:

• Request an ergonomic assessment of your workstation
• Take regular breaks to stretch and move
• Practice time management techniques to reduce work-related stress
• Communicate openly with supervisors about workload concerns
• Use stress-reduction techniques during the workday, such as brief meditation sessions
• Encourage a workplace culture that prioritizes employee well-being

By addressing workplace stressors and ergonomic issues, you can significantly reduce the risk of developing stress-related neck pain.

The Importance of Consistency in Managing Stress-Induced Neck Pain

Effectively managing stress-related neck pain requires consistency in applying various strategies and treatments. To maintain long-term relief:

• Stick to a regular exercise and stretching routine
• Practice stress-reduction techniques daily, even when not experiencing pain
• Maintain good posture and ergonomic habits consistently
• Follow through with recommended treatments and therapies
• Regularly reassess and adjust your stress management strategies

Consistency in these practices can help prevent the recurrence of stress-induced neck pain and promote overall well-being.

In conclusion, understanding the link between emotional stress and neck pain is crucial for effective management and prevention. By implementing a combination of stress reduction techniques, physical therapies, lifestyle changes, and consistent self-care practices, individuals can significantly reduce the impact of stress on their neck health. Remember that everyone’s experience with stress and neck pain is unique, so it’s important to work with healthcare professionals to develop a personalized approach that addresses your specific needs and circumstances.

Can Emotional Stress Cause Neck Pain?

When we feel pain, we’re often tempted to blame the area where that pain occurs. This is especially common with neck pain and those who experience it. However, your neck may not be the source of the issue, as emotional stress can be — and has been — a literal pain in the neck for many people.

Dr. Navin Mahallavaram — and the rest of us here at The Spine and Pain Center of California — wants to provide you with all the facts before you begin the individualized treatment regimen that is best for you. As such, it’s crucial to consider the possibility of emotional pain creating literal pain, especially with the neck.

Neck pain from emotional pain: How often does it happen?

Unfortunately, many people who experience neck pain don’t realize how common it is for their discomfort to be a symptom of emotional stress. According to a study by InformedHealth.org, neck-related chronic pain (or pain that lasts three months or longer) is very frequently associated with emotional stress.

A study from 2012 cited the frequency of chronic neck pain in the workplace, and the part emotional stress plays in this issue. In many cases, this pain can also spread to the shoulders and the head causing tension headaches.

Considering the potential for stress-related neck pain

One of the best ways to determine if stress could be playing a role in your neck pain is to examine your life. Are there parts of it that consistently cause you emotional difficulty or pain? Are you going through a significant life event, such as marriage, divorce, first-time parenthood, or losing someone you love? Or are the day-to-day aspects of your work or home life causing you stress?

It may also be worth determining whether you might be dealing with anxiety as a mental health condition. Everyone gets anxious, but some people are constantly on edge without a clear reason. This kind of anxiety could be leading to chronic neck pain.

When you are constantly under stress, your muscles will stay tight, as your body is reacting the same way it would to a physical threat. Over time, this can — and often does — lead to chronic pain.

Getting help for your pain

So you think your neck pain might be stress-related. Even so, allowing Dr. Mallavaram to examine you is still a critical part of the diagnosing process.

Through a physical examination and perhaps even image testing, he may be able to find something else that could be affecting you, or he could help you pinpoint the location of your pain. Any of these results could benefit you in treating your pain long-term.

There are several ways you can treat pain of this nature, and the most important is to try and reduce stress. This can be done through relaxation and visualization techniques, meditation, and better prioritization of your needs. Group or individualized therapy can also do a world of good.

However, there are many physical treatments that could help as well, such as:

• Physical therapy
• Exercise and stretching
• Massage
• Avoiding smoking

In some cases, certain injections may be helpful for those with severe chronic neck pain that has gone beyond the point where the above suggestions alone can help. Dr. Mallavaram will be able to assist you in determining which treatment option will be best going forward.

Get help for chronic neck pain today

Yes, it’s true. Emotional stress can cause physical neck pain. But that doesn’t make the discomfort less real or professional medical treatment less necessary. Let us help you determine the cause of your neck pain and help you create a treatment plan to move forward.

Call our Fremont or Pleasanton, CA office today or book an appointment online at your convenience. We are here to help!

How to Relieve Neck Pain Caused by Stress

Stress. Anxiety. Low moral support. All of these and other psychosocial factors have been linked as potential causes of neck pain.

¹
Halderman S, Carroll L, Cassidy DJ, Schubert J, Nygren A. The Bone and Joint Decade 2000-2010 Task Force on Neck Pain and Its Associated Disorders. Eur Spine J. 2008; 17(Suppl 1): 5. doi: 10.1007/s00586-008-0619-8.
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2
Kim R, Wiest C, Clark K, Cook C, Horn M. Identifying risk factors for first-episode neck pain: A systematic review. Musculoskelet Sci Pract. 2018 Feb; 33: 77-83. doi: 10.1016/j.msksp.2017.11.007.
When tension and stress build in the neck, muscles may feel tight or achy. Neck pain may also spread to the shoulder or be accompanied by a headache. Let’s explore some ways to reduce this type of neck pain.

See Stress-Related Back Pain

If stress-induced neck pain does not subside after a week or two of self-care, see your doctor for diagnosis and treatment. See Treatment for Neck Pain

By focusing on ways to treat both the mind and the body, you can help lessen stress and the toll it can take on you. Try these methods to manage stress-related neck pain:

4 Easy Stretches for Neck and Shoulder Pain Video

1. Neck stretches

   If done regularly, stretching exercises for the neck can loosen muscle tightness and maintain or expand range of motion for the neck. Try these 2 stretches to get started.

   See Neck Stretches

2. Therapy or support group

   Cognitive behavioral therapy has proven benefits for helping to develop healthy thought patterns, but even a support group or online forum where you can share your concerns and receive support can help you manage day-to-day stressors.

   Visit our Back and Neck Pain Support Group to find online support.

3. Meditation

   Practicing meditation is a good way to calm your thoughts and anxieties. Look for a guided meditation video on YouTube or attend a class to learn how.

   See Healing Benefits of Yoga

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4. Enlisting help from family and friends

   You don’t have to tackle stress alone; let your family and friends help carry the load. Be clear about ways they can help you—ask if a friend can run an errand for you, or assign your children extra chores around the house during stressful periods.

5. Massage

   Massage is not only relaxing and stress-relieving overall, but it can specifically ease the tightness of the muscles of the neck and shoulders.

   See Massage Chairs for Pain Relief

6. Exercise

   Exercise is good for your body and mind. It releases endorphins, a hormone that dulls pain and generates feelings of well-being.

   See Low-Impact Aerobic Exercise

7. Prioritizing

   You’re not a superhero—let inconsequential things go if they’re taking a toll on your health. Focus on what’s most important and don’t worry if things further down the priority list get delayed or left undone for a while.

If your stress-induced neck pain is not relieved by a week or two of self-care, see your doctor. He or she can offer other treatment options and diagnose possible underlying conditions.

Learn more

Stiff Neck Causes, Symptoms, and Treatment

9 Lesser-Known Tips for Easing Neck Pain

Dr. Marco Funiciello is a physiatrist with Princeton Spine and Joint Center. He has a decade of clinical experience caring for spine and muscle conditions with non-surgical treatments.

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Stress as a cause of back pain

A psychophysiological illness is any illness in which the physical symptoms are thought to be the direct result of psychological or emotional factors. This diagnosis means that psychological factors either initiated or contributed to back pain, or both.

It should be emphasized that although psychological factors may be the cause of the physical symptoms, but, however, the symptoms are not argued using imaging techniques. However, real physical problems (such as back pain) can be triggered by emotional factors.

The history of “stress back pain”

Dr. John Sarno, MD, professor in the Department of Physical Medicine and Rehabilitation at New York University, recently popularized the idea of ​​”stress back pain”, which he calls “Tensioned Back Syndrome” (TSS) , although such a concept was formulated as early as 1820.

Dr. Edward Shorter’s book From Paralysis to Fatigue details the history of psychosomatic illness. And back in the 1820s, the diagnosis of “irritated spine” was made, and this is essentially equivalent to the modern idea of ​​stress back pain. The diagnosis of “irritated spine” was quite popular and spread all over the world at that time.

Interestingly, Dr. Shorter opined that many doctors and patients of this era began to firmly believe in this diagnosis, although there was no obvious pathology. Dr. Shorter noted that doctors planted this diagnosis in the patient’s head, increasing the fear that there was a serious illness, and recommended bed rest for patients.

The diagnosis of spinal irritation remained fairly common until the early 1900s. Dr. Shorter believes that the diagnosis served “the need to remain competitive with other medical clinics in the” medicalization “of patients with certain subjective complaints. It also catered to the needs of the patients by providing an opportunity to “save face” and have a medical diagnosis, instead of paying attention to possible psychological and emotional factors, since most patients were reluctant to acknowledge the presence of psychological problems.

The history of spinal irritation diagnosis is useful for understanding current medical approaches to back pain. Even today, some doctors pay attention primarily to structural “explanations” for back pain, and convince their patient that “diagnostic findings” are the cause of pain, thereby planting fear in the patient, and then advise “justified” treatment. However, if stress is the true cause of back pain, then active treatment with physical methods may not be effective and cause even more stress for the patient.

And if you go back to Dr. John Sarno’s conceptualization of “stress-related pain”, you can see the similarity with the concept of “spinal irritation”. The most important difference is that Dr. Sarno places the primary causative factors (psychological and emotional) in the foreground in the treatment plan; while some physicians continue to use only “physical” treatments.

In particular, Dr. Sarno’s theory holds that the majority of back pain treated by the medical community using “organic” approaches is actually stress related. It is important to note that this theory and treatment approaches are ambiguously accepted in the medical and psychological community, and do not yet have clear evidence obtained through scientific research.

How does stress cause back pain?

There are many theories about the causes of stress-related back pain. It is important to note that the paramount principle of all these theories is that psychological and emotional factors cause certain physical changes, and as a result, back pain appears.

In most theories of stress back pain, the cyclic pain worsens as it continues, leading the patient to restlessness and problems performing daily activities.

Cyclic pain is characterized by:

• The patient becomes unnecessarily limited in performing many functions of daily life
• This decrease in activity is due to the patient’s fear of pain or injury
• This fear may be exacerbated by the advice of a doctor (relatives) to calm down due to the presence of diagnosed small structural changes (which in fact may have nothing to do with back pain)
• Restrictions in movement and activity lead to impaired physical condition and muscle weakness, which in turn leads to increased back pain

Of course, such a cycle leads to increased pain, increased fear, and more physical maladjustment, along with other reactions such as social isolation, depression and anxiety.

Dr. Sarno’s Theory

In Dr. Sarno’s formulation of SNM, back pain is not associated with mechanical or physical factors, but is due to the patient’s feelings, personality and subconscious problems. Key emotions include unconscious anger and rage. In addition, he describes people who can develop muscle tension syndrome as a personality type with characteristics such as:

• Has strong intrinsic motivation to succeed
• Has a great sense of responsibility
• Purposeful and disciplined
• Self-critical
• Perfectionist and compulsive

Dr. Sarno’s theory argues that these personality characteristics interact with stressful life situations and this leads to back pain. It is also noted that the source of psychological and emotional stress is not always obvious.

Dr. Sarno’s theory of TMS describes the mechanism by which emotional tension is pushed out of awareness by the mind into the unconscious. This unconscious tension causes changes in the nervous system. These changes lead to narrowing of blood vessels and reduced blood flow to various soft tissues, including muscles, tendons, ligaments, and spinal nerves. This leads to a decrease in oxygen supply, as well as the accumulation of biochemical waste in the muscles. In turn, this leads to muscle tension, spasms and back pain experienced by the patient.

Diagnosis of “stress back pain”

The diagnosis of “stress back pain” is often based on a thorough history and physical examination. But patients should be careful in trying to self-diagnose “stress back pain”, as the pain syndrome may be due to a serious disease (for example, a spinal tumor or infection). A thorough physical examination using imaging techniques will usually rule out more serious structural causes of back pain in most patients.

In situations where back pain is stress related, the history of back pain is often quite variable. Pain may appear after a specific incident or come on suddenly. For example, often the pain begins with an incident of muscle and ligament sprain, but does not disappear due to the influence of emotional factors, although the muscles and ligaments have already recovered from the injury.

In many cases, MRI examination may reveal disc protrusions or osteochondrosis, although stress is actually the cause of back pain. In these cases, the MRI findings are not clinically significant and ultimately these changes are not considered to be the cause of the pain.

General characteristics of stress back pain include symptoms such as:

• Back pain and/or neck pain
• Diffuse muscle pain
• Pain points in the muscles
• Sleep disturbance and fatigue
• In many cases of stress back pain, patients complain of pain migration

In general, the symptoms of stress back pain are similar to those seen in fibromyalgia.

According to Dr. Sarno, the diagnosis of SNM is made only when the organic causes of pain are completely ruled out, and at the same time there are characteristic features of SNM.

Treatment of stress-related back pain

Just as there are many theories about how stress and other emotional or psychological factors can cause back pain, there are many treatment approaches. But we can single out the main approach – a comprehensive one.

In a comprehensive approach, the treatment of stress back pain is carried out in a more advanced way than defined by Dr. Sarno’s SNM concept.

In an integrated approach, clinicians do not always see clear personality characteristics, which Dr. Sarno says is important, and do not focus on unconscious anger as a focal psychological problem.

An integrated approach to treatment takes into account various factors: physical, emotional, cognitive and environmental factors, and aims to influence all aspects. Thus, the effect of the treatment is carried out on the following aspects:

• Physical, including weakened muscles, irritation of the nerves, etc.
• Emotional, including depression, anxiety, anger, etc.
• Cognitive, such as negative thoughts, pessimism, despair, etc.
• Environmental factors such as job loss, financial problems, etc.

A comprehensive treatment program may include procedures such as:

• Treatment of physical factors with physiotherapy, analgesics and exercise therapy
• Treatment of physical and emotional factors with the use of appropriate drugs (antidepressants or muscle relaxants)
• Treating emotional and cognitive factors with psychological pain management and biofeedback
• Treatment of environmental factors through consultations

This complex back pain therapy has been used for more than 25 years and has proven effective, although a key factor in the outcome of treatment is the patient’s motivation to complete the course of treatment and rehabilitation.

11 friends of stress: headache, insomnia, muscle and neck pain

Komsomolskaya Pravda

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HealthBeauty and healthBUSINESS PRESS

Alexandra SURIS

February 20, 2020 15:00

Petersburg – independently and with the help of neurologists

Head going around? This is a reason to see a doctor: what if it’s not just stress! Photo: freepik.com.

The nervous system is one of the weakest points of the inhabitants of the metropolis. The high rhythm of life often leads to its failures, which can manifest themselves in different ways: insomnia, headaches, and even chronic fatigue syndrome.

HEAD, NO PAIN!

It is only in jokes that a headache serves as an excuse for a wife to fulfill her marital duty. In life, the state when whiskey, the back of the head, and the forehead seems to be pulled together by a tight hoop is not at all funny, but very bad. Efficiency is at zero, on the crown of the head – as if they are knocking with a hammer, and needles are digging into the temples.

“Headache is the body’s signal of a problem,” warns neurologist, doctor of functional diagnostics at a multidisciplinary clinic ABIA Anna Loseva . – In the absence of treatment, other problems begin to disturb the person: dizziness, noises, unsteadiness, problems with concentration and attention, fainting.

The causes of headaches, as well as the problems it signals, are many. One of them is constant overexertion and stress: they got a little nervous and their head was squeezed by a heavy hoop. A large load on the eyes, pressure surges – both atmospheric and arterial, pinching the muscles of the neck and back – all this can provoke discomfort.

– Asymmetry of blood circulation, increased tendency to spasms, the effect of osteochondrosis on the vertebral artery, congenital anomalies in the size and location of the arteries, impaired venous outflow, – lists Anna Loseva . – Often there are headaches of vascular origin. Duplex scanning allows you to identify them – this is an express diagnosis of the state of the vessels of the head and neck.

We draw the first conclusion: if you are worried about headaches, first of all you need to consult a doctor. At the same time – here’s an unpleasant statistic – more than 85 percent of St. Petersburg residents periodically or regularly suffer from such an ailment. And still, at the same time, they stubbornly prefer analgesics to trips to professionals.

It is clear that the medical center still needs to be reached. And the pill, here it is, at hand – I drank it and felt better. But, firstly, pumping the body with drugs uncontrollably is not a good idea. Secondly, addiction can develop and then the head will already begin to hurt from the lack of drug “feeding”.

Therefore, if possible, it is better to relieve headache without medication. For example, go out into the fresh air – there is too much carbon dioxide in a stuffy room. Drink fresh cool water – suddenly discomfort is associated with dehydration.

If you are sure that the pain is not related to high blood pressure, take a hot shower or bath. It will help when the cause of the attack is vasospasm or circulatory disorders. Among other popular ways is to breathe in essential oils: mint, lavender, eucalyptus. You can also do a general head massage to restore blood supply. Or on points, acupuncture. The main points are between the eyebrows on the bridge of the nose, between the thumb and forefinger of the hand, on both sides above the ears near the temples.

Head massage will help restore blood circulation. Photo: freepik.com.

DO NOT SLEEP

By the way, insomnia can also be the cause of a headache. It is difficult to fall asleep in the evening, often wake up at night, in the morning you feel tired, not even having time to get out of bed and you want to sleep all day … Any head will not stand it here.

Sleep disturbance is one of the most common neurological problems. The easiest way is when it is a reaction to some kind of stress: then you can easily get rid of it by following a few simple rules.

The main enemy of insomnia is the daily routine. Therefore, on weekdays and on weekends, we try to go to bed and get up at about the same time. At the same time, before going to bed, we ventilate the bedroom (even better – leave the window ajar at night).

Fresh air, daily routine, warm shower – and you will sleep without hind legs! Photo: freepik.com.

Sleep preparation is also very important. You need to start it after lunch: in the afternoon, exclude coffee, heavy food. After work, take a walk in the fresh air, go to the pool.

Well, before going to bed you need to relax. Drive away all disturbing thoughts. It doesn’t work on your own, call helpers: a warm shower, a relaxing massage, boiled milk, aromatherapy. You can drink infusions of soothing herbs – chamomile, motherwort, valerian.

IT’S TIME TO SEE THE DOCTOR!

If insomnia persists and is accompanied by other unpleasant sensations, you should still see a doctor. And do not delay, thinking that everything will pass by itself.

– In neurology, time is very important, – emphasizes neurologist, reflexologist of the ABIA multidisciplinary clinic Nadezhda Golovchanskaya . – The sooner you contact a specialist, the higher the chance to cope with the disease in a short time. With some symptoms, after the first visit to the doctor, you can alleviate the condition and significantly improve the quality of life.

First of all, see a doctor! Photo: freepik.com.

Our expert explains: there are many symptoms of neurological diseases. Insomnia and headache are just the first signs.

– Pain syndromes in various areas of the back, a feeling of constant tension in the collar region or along the entire spine, impaired sensation in various parts of the body. – lists Nadezhda Golovchanskaya . – Often there are also violations of motor functions: unsteadiness when walking, impaired coordination, tremor.

Another unpleasant symptom is muscle numbness or muscle weakness. If you regularly experience such sensations, run to the doctor!

HELP YOURSELF

How to avoid stress and nerve problems.

– Help the body with vitamins. They can be obtained from food, or you can drink special vitamin complexes. After all, our daily diet rarely contains the full range of all the biological additives we need.

– Eat right. The diet must include berries rich in vitamins and trace elements, nuts and eggs containing lecithin for brain function, as well as cereals and bananas, which are rich in folic acid.

Eat berries more often – they are good not only for the figure, but also for the nervous system. Photo: freepik.com.

– Stick to the daily routine and be sure to rest on time.

– Try to find the source of stress and get rid of it if possible.

– Take care of your health, regularly undergo preventive examinations.

NOTES

The most important vitamins for the nervous system

Group 9 vitamins0072 B

There are eight of them in total, and all of them are of the greatest importance for the functioning of the brain. For example, vitamin B6 is needed for the production of the “hormone of happiness” – serotonin. If the body lacks vitamin B3, a person becomes anxious and depressed, and vitamin B12 can cheer you up.

Vitamin D

“Sunshine” vitamin, which is usually deficient in Petersburgers. That’s when irritability and nervousness appear. And this, incidentally, the first symptoms of stress.

Vitamin E

Relieves fatigue and irritation. A person who has this vitamin is normal is more calm and stress-resistant.

Vitamin A

With its deficiency, a person becomes lethargic and drowsy. Attentiveness decreases, reactions are underestimated. We can say that this vitamin is to some extent responsible for our safety.

Vitamin C

We all know it as a vitamin to strengthen the immune system. But even neurologists recommend drinking it during a period of nervous overload. For example, during a session or reports at work.

BDI!

How to recognize chronic fatigue syndrome

A quarter of the world’s population suffers from chronic fatigue syndrome. Experts explain: it is possible to talk about such a diagnosis if the classic complaints – constant fatigue, fatigue, decreased performance, the desire to “hide in the house and not be touched by anyone” – persist for six months or more.

A constant breakdown in strength is a reason to sound the alarm! Photo: freepik.com.

– The main symptom is constant fatigue, which does not go away after a long sleep and even several days of rest, – says a neurologist of the highest category, a reflexologist at the multidisciplinary clinic “ABIA” Natalia Grafeeva . – The treatment of this syndrome consists primarily in reducing mental stress and observing sleep patterns. In addition, there are non-drug methods that balance and unload the psycho-emotional sphere. First of all, it is cranial osteopathy, reflex and ozone therapy are also effective. Also in the treatment used herbal preparations that increase the body’s resistance to stress and strengthen the immune system, vitamin and mineral complexes, adaptogens.

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