Introduction
By the time they are teens, at least half of all kids have had headaches. Since 15% of children and teenagers have tension-type headaches, and 5% have migraines, this means that even if your school only has 100 students, there are 20 (20%) of you who have chronic headaches. You may not have met each other yet. And when you do, you'll discover that each person's headache is different.
Hopefully these tips will help you take more control of your headaches and head pain. Once you identify the causes of your headache, you will be able to avoid many triggers and learn to manage stress better. At the very least, you will have more information and a greater understanding of headaches. The trick is living with your headaches so you can lead an active, happy and rewarding life. Many kids like you have said that, because they had to learn to deal with headaches, they developed new skills that made them stronger or more understanding in other areas of their lives.
Recognize your headache symptoms and their frequency
Think about what your headaches feel like, how often your headaches occur, and how long this has been going on. You can create your own headache diary to look for clues about your headaches and what may cause them. This will help you when you go to see your doctor about your headaches. You can use the headache diary provided here to help you record this information.
Answer these questions for your headache diary:
- What does the headache feel like?
- Where is the pain located? How much does it hurt?
- Does your headache appear without warning, or are there signs of it coming such as weakness, nausea, sensitivity to light or noise, dizziness?
- Do you see bright lights, blind spots or changes in vision called "aura"?
- Do headaches occur after eating certain foods or drinking certain beverages (soft drinks with caffeine, pizza or chocolate)?
- Do certain situations, events or physical activity produce a headache?
- When do the headaches occur…time of day, time of week? How long does the headache last?
- How often do they occur…once a week, twice a week, once a month?
- Does anyone else in your family have headaches?
These are just a few of the questions you should ask yourself to prepare to work with your doctor. With answers to these questions, your doctor will be better able to correctly diagnose your headache problem and start an appropriate treatment process to help ease the pain of your headaches.
If medication or other approaches are not effectively treating your headaches, then ask to see a doctor who specializes in headaches. Talk to teachers, school health professionals, parents, friends, and others about your headaches, and explain the pain you are in and how it affects you. Communication is very important...for you, as a headache sufferer, and for the people you know. There is help for your pain, and it starts by you taking control of the situation.
Stress
Figure out what's most important and do it first. What must be done (homework or cleaning up your room?) and what you want to do (after-school activities or getting together with family). Learn to plan ahead, pace yourself, and find the balance that suits your personality, your needs and your nature. If a particular situation is bothering you, talk to a trusted friend, family member, counselor or someone who can help you with your problems.
Exercise and relaxation
Whether you choose exercise such as walking, running, or biking, or other individual activities, you can reduce your stress and feel better. Review the many relaxation options, and choose one that works for you such as a nap, listening to music, a break from the computer, a quiet period away from others, or reading.
Self-esteem and accepting yourself
Do what feels right for you. Try to do your best in school, at home, or in activities you like, but you do not have to meet others' expectations. You are "you." Accept the fact that every person is unique, and every kid does some things better than other things. This means that you and your best friend, or you and your sister or brother, or you and your mom and dad, might do better at different things. So, learn to accept yourself. You'll find what's right for you.
Food and drink
If pizza, chocolate, some cheeses, caffeine drinks (soft drinks) or other foods have proven themselves headache triggers for you, then don't eat or drink them. You might like the taste, and you might want to be like other kids, eating all of the fun foods. But the fun ends when these foods cause or make your migraine worse. If you want to join the other kids for pizza, just say, "I'll order something else because I can't eat pizza." Your friends will understand this, because so many kids have to avoid particular foods, either because they have allergies or because certain foods upset their stomachs. And, because everyone has different tastes, one of your friends might not eat something simply because he or she doesn't like it.
Communication
If a headache comes on while you're with friends, or when you're in a class, take care of the headache. Then explain. "I get [migraine or tension-type] headaches. Sometimes I know when it's coming, and sometimes it happens suddenly. If I'm at school, I may have to go to the nurse's office until it passes. But, otherwise, my life is like everyone else's." You do not have to feel ashamed if your headache causes you to vomit in class or if you have to leave class to go to the nurse's office. Once you have gone to school for a while, you will notice that other kids have either thrown up in class or have had to leave because they didn't feel well.
Take control
As a child or young adult, it may seem difficult to take control of your headache problem. After all, the adults in your life appear to have all the control, and you just take orders. But, whether you're shy or very outgoing, you can take more control of the things affecting you and your headache. Taking control will make you feel better, both physically and emotionally.
Resources
The National Headache Foundation web site at www.headaches.org provides a large body of information about all types of headaches and treatments. The site also offers an educational resource section specifically addressing children's headaches, from the perspective of a parent or teacher and of a child/teen entitled CHILDREN’S HEADACHES: An informative guide for young sufferers, their parents and school health professionals. The NHF web site also offers a bookstore with many resources for you and your parents.
