“To diminish the suffering of pain, we need to make a crucial distinction between the pain of pain, and the pain we create by our thoughts about the pain. Fear, anger, guilt, loneliness and helplessness are all mental and emotional responses that can intensify pain.” ~Howard Cutler
Headaches are a headache and can be disruptive to our productivity and happiness. The most common form of headache is tension headache constituting 90% of all headaches. Occasional headache is a common ailment but when it becomes chronic it can be quite disruptive to the sufferer’s life. Chronic tension headaches affect about 3% of the population.
It has been demonstrated that mindfulness training can help with a wide variety of types and sources of pain, for example it has been found to be effective for fibromyalgia pain http://contemplative-studies.org/wp/index.php/2015/07/17/mindfulness-the-pain-killer/, a particularly difficult pain to treat. It has also been shown to be effective for migraine headaches.
In today’s Research News article “Effect of Mindfulness-Based Stress Reduction on Pain Severity and Mindful Awareness in Patients with Tension Headache: A Randomized Controlled Clinical Trial”
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4332994/
Omidi and Zargar test the application of Mindfulness Based Stress Reduction (MBSR) for chronic tension headache pain. They found that MBSR produced a clinically significant reduction in pain and also increased mindfulness in these patients.
There are a number of ways that MBSR training could be producing the reduction in tension headache pain. MBSR was designed for the reduction of stress and has been shown to be very effective. Since, tension headaches are often precipitated or amplified by stress, the reduction in responsivity to stress produced by MBSR would be expected to help reduce pain.
Pain itself can amplify pain by producing a fear of pain which can cause the individual to not only suffer from the current pain but add to it with worry about future pain. Many pain patients ruminate about their past pain which can also produce worry and stress and make pain worse. Indeed, meditation has been shown to reduce pain by decreasing catastrophizing. (see http://contemplative-studies.org/wp/index.php/2015/08/07/pain-is-a-pain-relieve-it-with-meditation/). By helping the individual focus on the present moment mindfulness training can reduce the rumination about past pain and the expectation of future pain, reducing currently experienced pain.
Mindfulness is known to affect the brain’s processing of pain stimuli, blunting the neural activity associated with pain. This by itself could be responsible for the reduction in tension headache pain. Mindfulness also increases relaxation and reduces activity of the segment of the peripheral nervous system that’s responsible for activation and tension. This reduces the response to pain allowing greater relaxation and less pain. Mindfulness also increases awareness of one’s internal state. This self-monitoring could lead to better self-care and early intervention for a tension headache. Finally, mindfulness improves emotion regulation. It allows the individual to more effectively respond to emotions. This would include the emotions elicited by pain and those that can precipitate a tension headache. In this way, responses to pain and the intensity of the pain can be mitigated.
Regardless of the mechanism, mindfulness training is clearly an effective strategy for dealing with chronic tension headache pain. It remains to be seen if a simpler mindfulness training than MBSR might also be effective. MBSR requires a considerable commitment of time and energy and the presence of an instructor. This is not always practicable with the busy lives that many people lead. So, it would be better if a simpler training would be equally effective.
So practice mindfulness and make a headache less of a headache.
“When our pain is held by mindfulness it loses some of its strength.” – Thich Nhat Hanh
CMCS – Center for Mindfulness and Contemplative Studies
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