Sarah Rees Evans

Chronic Fatigue    Vitality      Serenity

Chronic Fatigue    Vitality     Serenity

Sarah Rees Evans

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Headaches and Chronic Fatigue (ME): How to Stop Stress from Being a Pain in the Neck

July 7, 2024

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Let’s cut to the chase. If you’ve been pushing through headaches that feel like a jackhammer on your skull, it’s time to face the music: you’re severely fatigued. You’re not alone. High achievers like you, often hit this wall. But here’s the kicker—your body isn’t being a drama queen.

Those headaches are a sign that something’s gotta give. Today, we’re diving into how you can recognise these signs, understand their root causes, and tackle them head-on with natural, holistic strategies.


The Real Deal: Headaches as a Symptom of Chronic Fatigue

Headaches aren’t just about a bad day. They’re your body’s way of waving a red flag. When you’re constantly running on fumes, chronic fatigue sets the stage for chronic headaches, making everything feel ten times harder.

Scientific Insight: According to research published in the ‘Journal of Occupational Health Psychology‘, chronic stress leads to physical symptoms, including tension headaches. Your muscles tighten, your stress hormones spike and bam—your head feels like it’s hosting a heavy metal concert. It’s not just in your head (pun intended); it’s a biological response to stress.


Everyday Scenarios: Where Headaches and Chronic Fatigue Collide

Here are four relatable scenarios where chronic fatigue-induced headaches might be showing up in your life:

  1. At Work: The Deadline Dash
    • Imagine: You’re racing against a tight deadline, eyes glued to your computer screen. Your neck and shoulders tense up and soon enough, you’ve got a heavy headache that makes focusing a Herculean task.
    • Wishlist: You want to handle tasks with clarity and calm, free from the throbbing pain that slows you down.

At Home: The Evening Overload

  • Imagine: After a gruelling day at work, you come home to a mountain of chores and family demands. Stress piles up and by dinner time, your head is pounding and you’re emotionally exhausted.
  • Magic Solution: You crave peaceful evenings where you can unwind and connect with loved ones without the pain.

At Work: The Meeting Marathon

  • Scenario: Your day is filled with back-to-back meetings, no breaks in sight. The constant strain triggers a headache, making it hard to stay engaged and effective.
  • Balance: You want a balanced schedule that includes breaks, allowing you to refresh and be fully present.

At Home: The Sleepless Nights

  • Did You Know: Work stress follows you to bed, keeping you awake at night. The next thing you know, you wake up exhausted and by midday, a headache hits, adding to your fatigue and you’ve no idea why.
  • Balance: You long for restful sleep that recharges you, setting you up for a headache-free day.

Take Charge: Natural and Holistic Strategies to Beat Headaches

Let’s get real about taking action. Here’s how you can tackle stress and reduce headaches using natural, holistic approaches:

  1. Create a Calm Workspace:
    • Optimize Your Environment: Set up an ergonomic, clutter-free workspace. Use natural lighting as much as possible and make sure your chair and desk setup supports good posture.
    • Regular Breaks: Follow the 50/10 rule—work for 50 minutes, take a 10-minute break. Stand up, stretch, walk around or do a quick breathing exercise to relieve tension.
  2. Set Boundaries:
    • Work Hours: Define clear work hours and stick to them. Turn off work notifications after hours to create a separation between your work and personal time.
    • Say No When Needed: Don’t overcommit. Prioritise tasks and delegate when possible to manage workload and reduce stress.

Mindfulness and Relaxation:

  • Practice Mindfulness: Incorporate mindfulness practices such as meditation, deep breathing or yoga into your daily routine to reduce stress and prevent headaches.
  • Evening Wind-Down: Develop a calming evening routine that includes activities like reading, a warm bath or listening to soothing music to help you unwind.

Stay Hydrated and Nourished:

  • Hydration: Drink plenty of water throughout the day. Dehydration can trigger headaches.
  • Healthy Eating: Maintain a balanced diet rich in organic low sugar fruits, vegetables, lean proteins, and raw food to support overall health and reduce stress-burnout related symptoms.

Quick Win: The 2-Minute Tension Release

Feeling a headache coming on? Try this quick tension release exercise:

  • Practice: Sit comfortably, close your eyes, and take a deep breath in. As you exhale, roll your shoulders back and down. Repeat this deep breathing and shoulder rolling for two minutes. This simple act can relieve muscle tension and reduce headache intensity.

Conclusion: Your Journey to Well-Being

Recognising the signs of chronic fatigue and its physical manifestations like headaches empowers you to take proactive steps towards better health. Implement these strategies to manage stress, enhance your resilience, and reclaim your vitality. You deserve to live a life filled with energy and joy, not weighed down by pain and overwhelm.

For those ready to dive deeper, I invite you to work with me. Together, we can develop a personalised plan to manage stress, prevent chronic fatigue syndrome, and elevate your well-being.

Stay inspired, stay empowered, and remember—each step you take towards understanding and caring for yourself is a step towards a brighter, healthier future.

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