Can Anxiety Cause Headaches?

Do you find yourself struggling with headaches, especially during stressful times? You’re not imagining things. Anxiety and headaches are closely connected, and you’re not alone in this. Many of our clients at Better Your Life share how overwhelming thoughts and emotional strain often worsen their headaches.

In fact, we work with more people experiencing health anxiety than any other type of anxiety.

According to the NHS, headaches are one of the most common physical symptoms of emotional distress. When our nervous system is constantly activated, it often shows up in our bodies. And one of the most frequent ways is through pain in the head, face, and neck.

Let’s take a closer look at why anxiety causes headaches and, most importantly, what we can do to ease them.

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What Is an Anxiety Headache?

An anxiety headache typically presents as a dull, consistent pressure across the forehead, temples, or the back of the head and neck. This is often a cluster or tension-type headache, and it can make daily life more challenging to cope with.

Common symptoms include:

• A tight, squeezing sensation
• Pain behind the eyes or temples
• Shoulder and neck stiffness
• Worsening symptoms throughout the day
• Sensitivity to noise or light (

These headaches are usually a sign that the body is physically responding to psychological stress.

How Does Anxiety Cause Headaches?

When we’re anxious, our body’s stress response kicks in, this is known as fight or flight. This releases a surge of hormones like adrenaline and cortisol, preparing us to deal with danger. This is all fine in short, sharp bursts, but when our nervous system is constantly triggered by anxious thoughts or unprocessed trauma, it can cause real physical discomfort, including headaches.

Anxiety leads to headaches from:

• Muscle tension: Constant jaw clenching or neck stiffness creates strain
• Altered breathing: Shallow breathing or hyperventilation reduces oxygen flow to the brain
• Poor sleep: Anxiety often disrupts sleep, which is essential for brain recovery
• Sensory overload: Sensitivity to internal sensations

This explains why many of our clients experience headaches even when nothing seems physically wrong, and they have been to see medical professionals multiple times.

"I Thought I Had a Brain Tumour, but It Turns Out It Was Anxiety"

When we first met Hannah, she was terrified that her daily headaches were a sign of something serious. She was visiting her GP almost weekly because she was waking up with pressure behind her eyes and ending each day with tension in her shoulders and neck.

Her GP had told her that it was anxiety and offered to put her on medication. Luckily, she realised that drugs were not what she wanted, and that is when she contacted me. I know she was sceptical at the time that we would be able to fix her, but she had no alternative. She didn't want to carry on living and struggling as she was.

We explored her daily life. She has a high-pressure job, she was not sleeping well, and she had constant worries about her ageing parents. I explained how anxiety worked in a way that was easy for her to understand and relate to. Through anxiety therapy, body-based relaxation techniques and learning how to calm her nervous system, the headaches began to fade.

This is the power of understanding the root cause of our anxiety.

Tension Headache vs. Migraine: Know the Difference

Not all anxiety headaches are migraines. But anxiety can certainly trigger or worsen both.

Anxiety vs. Serious Illness: How to Tell the Difference

One of the most distressing parts of anxiety-related headaches is the fear that they might mean something much more serious. Many of our clients worry they have a brain tumour or neurological disease, but most often, these symptoms are driven by prolonged tension and worry.

Typical signs it’s anxiety-related:

• Comes on when you are feeling stress and anxiety
• Ease with rest or relaxation, or when we are distracted by doing something we enjoy
• No progressive worsening of the feeling
• Clear scans or test results from a medical professional

If you're still unsure, always speak to your GP first to eliminate any other cause.

Remember, your body may be sounding an alarm not because something is wrong physically, but because it's feeling overwhelmed emotionally.

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Main Triggers for Anxiety Induced Headaches

Work Stress

Working long hours at a screen, dealing with unrealistic deadlines, or managing complicated relationships at work? Anxiety headaches are a very common side effect of chronic workplace stress. If this applies to you, you may benefit from downloading our eBook "How to Manage Workplace Stress and Anxiety"

Relationship Stress

Many people feel stress and anxiety when there is a conflict or misunderstanding within their relationships.

Waking Up with a Headache

Many clients ask, “Why do I wake up with a headache?” Night-time teeth grinding, poor sleep quality due to anxious thoughts and tension that builds overnight are all common culprits.

Parenting Stress and Overload

Mums and dads often suffer in silence. The tension of managing a household, caring for children, and juggling emotional exhaustion can build up into physical pain, especially in the neck, shoulders, and head. You may wish to download our eBook for busy Mums "How to Overcome Stress and Anxiety"

Anxiety: How It Shows Up in the Body

Anxiety shows up differently in different parts of the body. Here we look at the symptoms of each particular area.

How Do I Stop Anxiety Headaches?

For long-lasting results, and if all medical precautions have been taken, the best advice is to speak to an anxiety therapist, as they will be able to get to the root cause of your worries.

However, here are some other ways to get quick relief when anxiety induced headaches strike.

Check Out Our YouTube Channel

I share many techniques for overcoming anxiety on my YouTube channel here

Workbooks to Ease Anxiety

Download the Anxious Thoughts Diary Workbook to help you relieve the pressure and reduce the spiral of anxious overthinking.

You can also take back control of your anxiety with the Circle of Control and Influence Workbook.

7 Additional Ways to Ease Anxiety-Related Headaches

1. Progressive Muscle Relaxation

Slowly tense and relax each muscle group from your feet up to your head. 

The progressive muscle relaxation technique works by releasing physical tension in our bodies when we are anxious and activating our parasympathetic nervous system, also known as our "rest-and-digest" mode. This tension accumulates as part of our natural fight-or-flight response to danger.

The exercise involves tensing or squeezing different muscle groups as we take a deep breath in, and then releasing and relaxing them as we slowly breathe out. If you feel more tension in a specific part of your body, you can repeat the exercise several times in this area, such as around the neck and shoulders.

To practice muscle relaxation, find a quiet place where you won’t be disturbed. You may wish to close your eyes. Start by taking a long, deep breath in and out. On the next breath in, tense the muscles in your toes by squeezing them tight, and then relax your toes with your out-breath.

Move on to your calf muscles, then your thighs, tense the muscles and then release. Squeeze your buttocks as you breathe in, then relax. Tense your tummy muscles and hold them tight on the inhale. Release and soften as you let out a big sigh.

Keep going with your arms, hands, shoulders, neck and face. Lastly, tense your entire body, feel the tension, and then release it with a long, deep sigh. Relax and let go.

Take a moment to notice how you feel now.

2. 4-7-8 Breathing Technique

Simple breathwork is a powerful way to calm your nervous system. It communicates that you are safe in this moment. My favourite breathwork is  the 4-7-8 technique:

As you breathe slowly and deeply in for the count of 4, feel your belly expand as you focus on that deep breath. Hold your breath for the count of 7, breathe out for the count of 8 and feel your belly contract again

Do this for 2–4 minutes to regulate your stress response.

3. Daily Journaling

Letting your thoughts out on paper gives your mind a place to rest and helps identify triggers. Download our free workbook, Journaling Questions to Reduce Anxiety

4. Body Scanning and EFT Tapping

Body scanning and Emotional Freedom Technique (EFT) can help manage anxiety by promoting relaxation and reducing stress.

Body scanning focuses on physical sensations, helping you become more aware of your body's tension and then release it.

EFT utilises acupressure points and comforting phrases to reduce emotional distress.

You can watch our video about reducing anxiety about EFT by clicking here.

5. Nutrition & Hydration

Drink water regularly and eat balanced meals; blood sugar dips and dehydration can both cause or worsen headaches. 

6. Reframe the Fear

Instead of thinking “I’m getting a headache,” say to yourself, “This is just anxiety. It feels awful. I’ve felt it before, and it will pass.”

7. Therapeutic Support for Anxiety

Working with an anxiety specialist can get to the root cause of your anxiety and can help reduce both your symptoms and their underlying cause. 

WhatsApp Us for Support on 07503 067941

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When to See a Doctor

Anxiety may be the most common cause, but don’t ignore new or unusual symptoms. Speak to a healthcare professional or GP if:

• Your headaches are sudden and severe
• You have vision loss or confusion
• The pain follows a head injury
• You rely on medication frequently
• Your daily life is affected

Anxiety headaches are real and painful, and they are also manageable. Your body is not betraying you. It’s trying to protect you. You can reduce your pain and reclaim peace with the right tools, understanding and support.

How Long Does It Take to Heal Anxiety?

Every journey is unique, and most of our clients experience their biggest transformation within 3 to 4 weeks of starting our signature 3 month Anxiety Therapy package.

Our initial conversation is completely free. Let’s talk about how we can gently guide you toward calmness

At Better Your Life, we don’t believe in surface-level fixes, quick tips or endlessly talking in circles. We offer something more profound. A calm, heart-led space where you can feel safe, seen and supported as you gently release anxiety from your nervous system.

WhatsApp Us for Support on 07503 067941

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Whether you’re feeling stuck, overwhelmed, exhausted or on edge, our approach works with your mind, body and nervous system to create lasting change. Here’s what makes it so different and so effective:

• Creating a calm, safe space where you feel truly heard and understood
• We get to the root cause, we don't just manage symptoms
• Gently releasing stored stress and anxiety from the nervous system
• Rewiring unhelpful thought and habit loops, and body responses
• Building a practical toolbox that works for you
• Empowering you to trust yourself again
• Reclaiming your joy, rest and peace

Whether you’re struggling with general anxiety, social fear, or post-burnout overwhelm, we’ve seen it. And we know how to help.

Ready to Feel Like Yourself Again?

You don’t have to live in fear of when anxiety and panic will next take hold. 

If you are struggling with anxiety and would like guidance, our team at Better Your Life is here to support you. Together, we will find ways to reduce your anxiety and improve your overall health, relationships and wellbeing.

A trained Anxiety Therapist and Specialist can offer a personalised plan to help you understand the underlying cause of your anxiety, as well as help develop healthy coping strategies that are focused on your unique individual needs.

Taking care of your mental wellbeing is essential to your overall wellbeing. When left unresolved, anxiety can spiral out of control and have a significant impact on relationships, work, school and family life.

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So, if you want to take back control and have a happier life where your fears no longer hold you back, click the link below and book a free, no-obligation consultation call.

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Other Resources

Watch Why Do I Feel Anxious after Drinking Alcohol

Read How To Choose the Right Therapist for Your Needs

Download The Anxious Thoughts Diary Workbook

Download Our Guide How to Manage Stress and Anxiety in the Workplace

FAQs About Anxiety and Headaches

Can Anxiety Cause Pressure in The Head?

Yes, tight, band-like pressure is a classic symptom of a tension headache linked to anxiety.

Why Do I Get a Headache Every Time I’m Anxious?

Your muscles tighten, your breathing becomes shallow, and your brain becomes overstimulated, creating a perfect storm for headaches.

How Do I Know If My Headache is From Stress or Something Else?

If headaches consistently show up during periods of stress or worry and disappear during relaxation, anxiety may be a likely trigger.

Can Anxiety Cause Brain Fog and Dizziness?

Yes. Many people report feeling spaced out, dizzy, or foggy-headed when anxious, often alongside headaches. Check out our previous blog about Brain Fog and Dizziness.

Can Anxiety Therapy Help With Headaches?

Absolutely. Addressing the emotional root often brings the most lasting relief. We work uniquely with our clients; therefore, there is no one-size-fits-all model. 

You’ll feel seen, safe and empowered.