Stress is something everyone must endure.

To combat it we have to find the cause, confront it and control it. Easier said than done but just knowing the negative effects stress can have on our lives we have to try to understand stress, recognize the symptoms, pinpoint the sources, manage it, reduce it and perhaps most importantly, recover from it.

Mind Tools’ Stress Management Masterclass is a comprehensive resource on stress. With nearly 200 pages, the Stress Management Masterclass shows participants how to:

• Understand Stress
• Pin-Point the Sources of Stress in Your Life
• Cope with Work Overload
• Survive Problem Jobs
• Work Successfully With Powerful People
• Reduce Co-Worker and Team Stress
• Manage Performance Stress
• Reduce Stress With Rational Thinking
• Build Defences Against Stress, and
• Avoid or Recover From Burnout
  
  The Stress Management Masterclass is complete with resources, exercises, tried and true tips and techniques, all aimed at combating stress once and for all.
  
  This practical course shows you how to win control of your job and career, build positive relationships with powerful people and co-workers and thrive under intense pressure. Click here to find out more about Mind Tools' Stress Management Masterclass.
  
  Warning: Stress can cause severe health problems and, in extreme cases, can cause death. While these stress management techniques have been shown to have a positive effect on reducing stress, they are for guidance only, and readers should take the advice of suitably qualified health professionals if they have any concerns over stress-related illnesses or if stress is causing significant or persistent unhappiness. Health professionals should also be consulted before any major change in diet or levels of exercise.

Tension Headaches

Tension headaches are caused by muscle contractions around the neck, scalp and jaw. The pain is often described as a dull pressure, or as if a tight "hat band" were strapped around the head. Unlike migraines, which generally cause pain only on one side of the head, this type affects both sides of the head. It is the most common form of headache, accounts for 70 per cent of headaches and can occur in people of either sex and at any age but it is most common in adults and adolescents.

Treatment often centres on prevention. Stress, depression and anxiety can all aggravate muscle tension. Stress management and relaxation exercises may help reduce muscle tension.

Neck and Shoulder Massage

By relaxing tense muscles, massage helps to restore blood flow and to dispel pain. It has been found that treatments that focus on relaxing the neck and shoulders are particularly helpful.

Essential Oils

Lavender oil is a well-known headache remedy; at the onset of a headache, mix eight drops with 20ml carrier oil and massage the mixture into your temples. Other oils with fresh scents that help to relieve tension include rose, chamomile, peppermint, and eucalyptus. Research at the Neurological Clinic, University of Kiel, in Germany has demonstrated that essential oils of peppermint and eucalyptus can have significant benefits for headache sufferers. Peppermint oil and eucalyptus oil preparations were found to have beneficial neurophysiologic and psychological effects on 32 healthy subjects.

Shiatsu

Shiatsu, which means finger pressure in Japanese, is an ancient therapy developed in Japan. Some people who suffer from severe headaches find shiatsu helpful. Time and time again, headache sufferers have told me that they can control pain by massaging acupressure points, particularly those found in the hands, wrists, ankles, and feet.

Instead of using needles or herbs Shiatsu practitioners use a variety of techniques to improve energy flow. These may include gentle pressure on the meridians, using the palms, thumbs, fingers, elbows, knees or feet and, when appropriate, more dynamic rotations and stretches. Shiatsu is said to leave a patient feeling invigorated, yet relaxed.

Face Massage

One of the fastest ways of lifting a headache is through massage. To quickly diminish even the worst of headaches, first massage the back of the neck and head, then concentrate on the forehead, around the eyes, and on the temples. Very gentle, light stroking on the forehead also helps relieve even the most stubborn headache

If headaches are a persistent, it is always wise to consult your doctor as they may be an indicator of another illness.