Would I recommend mindfulness for chronic headache?

Yes, I would. Mindfulness does not necessarily reduce how often headaches occur, but it can significantly reduce the suffering and the loss of quality of life that chronic headache causes.

What is chronic headache?

We speak of chronic headache when headache occurs on at least 15 days a month for at least three months. Its most common forms are chronic migraine and chronic tension-type headache.

Why does headache become chronic?

Biological, neurological, psychological and lifestyle factors all play a part in the development of chronic headache. Long-term stress, sleep problems and emotional overload can all contribute to keeping it going.

What is mindfulness?

Mindfulness, or conscious presence, is a skill of directing attention in which we focus on the present moment without judgement. It does not aim to eliminate the pain, but to change your relationship with it, and so to reduce the stress and emotional burden that come with chronic headache.

Which mindfulness practices can help?

• breath-focused mindfulness meditation,
• body scan,
• mindful movement,
• stress-reducing mindfulness exercises,
• mindful attention exercises directed at the pain.

How does it work?

• it reduces stress reactions,
• it eases catastrophising thoughts about the pain,
• it improves emotional regulation,
• it influences how the nervous system processes pain.

Change is usually gradual: practising regularly reshapes your relationship with the pain over several weeks. Mindfulness complements, but does not replace, neurological examination and treatment. If the nature of your headache changes suddenly, or it is unusually severe, see a doctor.

Mindfulness is one of the main methods I use in individual sessions too; you can read about how they work and what they cost on the Info & prices page. You can also try body-based, movement-led stress management at the LélekPihenő workshop.

This article is general information and does not replace medical examination and treatment.