Why anxiety causes headaches (and how to ease the pain)

Anxiety isn't just in your mind. It can affect your breathing, your posture, digestion, and even your sleep, all of which contribute to pain and fatigue. 

Headaches are one of the most common physical symptoms linked to anxiety. Many people experience tightness across the forehead, pressure behind the eyes, or a dull ache that lingers long after stress has passed.

If this is something you’re experiencing, you’ve landed on the right place. We’ll discuss anxiety headaches and how to treat them in the sections that follow.

Does anxiety cause headaches?

Yes, anxiety can cause headaches. It does this by triggering physiological responses such as muscle tension, disrupted sleep, and changes in brain chemistry, all of which can increase your pain sensitivity.

However, not all headaches are caused by anxiety. Understanding how anxiety-related headaches differ from other types can help identify the best way to manage them.

Anxiety-related headaches vs other types

Headaches can stem from many causes, such as dehydration, muscle tension, eye strain, caffeine withdrawal, or sinus congestion. Anxiety is also a frequent contributor and can heighten the impact of these other triggers, making headaches more intense or persistent.

• Tension-type headaches are the most closely linked to anxiety. They usually feel like a steady, dull pressure or a tightening band around the head, often accompanied by stiffness in the neck or shoulders.

• Migraines involve throbbing or pulsating pain, often on one side of the head. They may also cause nausea, light sensitivity, or sound sensitivity. Anxiety doesn't cause migraines directly, but it can increase their frequency and severity.

• Cluster headaches produce sudden, severe pain around one eye and occur in cycles or "clusters" over several weeks. They're less common but can be extremely debilitating.

• Secondary headaches are caused by another medical issue, such as a sinus infection, vision strain, or high blood pressure. If your headache pattern changes or comes with unusual symptoms, it’s important to speak with your GP.

Anxiety-related headaches often occur alongside other signs of stress, such as sleep disruption, jaw tension, restlessness, or racing thoughts.

In a clinical study of headache patients, 37 % of those patients had generalised anxiety disorder (GAD), which was significantly higher than in comparison groups, indicating a strong co‑occurrence of anxiety in those with chronic headache conditions. 

How anxiety triggers headaches

Several processes in the body link anxiety and headache:

• Muscle tension: Ongoing stress tightens muscles in the neck, shoulders, and scalp, which can restrict blood flow and create pressure pain.

• Chemical changes: Fluctuations in serotonin and other neurotransmitters that regulate mood and pain sensitivity can make headaches more likely.

• Fight or flight activation: Anxiety activates the body's stress response. This increases heart rate and blood pressure, heightening pain perception.

• Lifestyle habits: When anxiety affects appetite, hydration, or sleep, these disruptions can further increase headache risk.

• Shared pathways – Anxiety, depression, and migraine often overlap through shared neurological mechanisms. A study published on BMC Neurology found that people who experience both anxiety and depression have significantly higher migraine frequency than those without these conditions.

How to soothe and treat anxiety headaches

The most effective treatment approach combines immediate relief strategies with long-term anxiety management.

Short-term ways to relieve pain

• Stretch and reset your posture: Simple movements that loosen the neck and shoulders can reduce muscle strain. Small posture adjustments, especially during a long period of desk work, can prevent tension from building up.

• Apply gentle heat: A warm compress across the shoulders or the back of the neck helps relax tight muscles and improve blood flow.

• Stay hydrated and eat regularly: Skipped meals and dehydration often worsen headaches. Keep water nearby and aim for balanced meals throughout the day.

• Breathe slowly and deeply: Controlled breathing steadies the nervous system. Try breathing in for four seconds, holding briefly, and exhaling for six.

• Prioritise quality sleep: A consistent sleep schedule and good sleep hygiene can support your body's natural recovery systems and reduce tension that can build into headaches. Try to go to bed and wake up at the same time each day, limit screen time before sleep, and create a calm, dark sleep environment.

• Use over-the-counter medication thoughtfully: Occasional use of ibuprofen, paracetamol, or naproxen is safe for most adults, but using them too frequently isn’t advisable. If your headaches have become so bad that you seek OTC medication regularly, it’s best to see a doctor as soon as possible.

Psychological and behavioural strategies

• Cognitive behavioural therapy (CBT): CBT helps identify patterns of thinking and behaviour that sustain anxiety. For people with recurring headaches, CBT can help support both pain reduction and how you cope with anxiety and the situations that make you anxious.

• Somatic therapy: Somatic approaches focus on physical awareness and the release of stored tension. By noticing sensations, breathing patterns, and posture, you can calm your body's stress response and reduce muscle tightness linked to anxiety headaches.

• Mindfulness practice: Short mindfulness sessions, even just a few minutes of quiet attention to breathing, can reduce stress hormones, lower muscle tension, and improve pain tolerance.

• Biofeedback and relaxation training: These therapies use sensors to help individuals recognise early signs of muscle or nerve tension. Over time, they learn to consciously relax those areas before pain sets in.

• Tracking your triggers: Keeping a simple log of sleep patterns, meals, stressors, and mood can highlight recurring links between anxiety spikes and headache onset. This makes prevention more targeted and practical.

Medical and professional care

• Preventive medications: For people who experience headaches several days a week, doctors may prescribe low-dose antidepressants or specific migraine preventives. Some of these medications also support anxiety reduction.

• Specialist care: Neurologists or pain specialists can assess complex cases and offer tailored treatments like nerve blocks or newer migraine therapies.

• Counselling and psychological support: Working with a psychologist or an anxiety therapist can help you address the underlying anxiety that drives physical symptoms. While the cost of counselling varies, Australians can access subsidised sessions through a GP’s Mental Health Care Plan or low-cost digital options such as the MindSpot Clinic.

Finding balance again

Anxiety-related headaches don’t exist in isolation. They often appear alongside other physical symptoms like nausea, chest tightness, muscle tension, sleep disruption, or difficulty concentrating.

These are signs that your body's stress response is staying switched on for longer than it should. Left unaddressed, this ongoing strain can create a cycle where anxiety fuels pain, and pain reinforces anxiety.

Finding relief involves more than just treating the headache itself. It means paying attention to what’s happening in both your mind and body. Strengthening your sleep hygiene, building emotional resilience, and addressing ongoing stressors, like personal pressures or workplace conflicts, are key parts of recovery.

Over time, these changes can lead to steadier moods, fewer physical symptoms, and a stronger sense of balance. If your symptoms are becoming more frequent or disruptive, reaching out to a GP or mental health professional can provide the guidance and support needed to break the cycle.

If you don’t know how to start, Talked’s free therapist consultation is a great first step.