Treating the Chronic Headache
Treating the Chronic Headache
A random headache. We've all experienced one. That dull throb behind your eyes, the tight band squeezing your temples. You pop a couple of pain relievers, and usually, it fades. It's just a headache, right? No big deal. Something everyone deals with.
But what happens when "just a headache" doesn't go away?
What happens when it becomes a constant headache? One that simple fixes like over-the-counter pain relievers can’t touch.
That's the reality for millions of people living with chronic headaches.
And trust me, it's a whole different ballgame than that occasional head pain.
For chronic headache sufferers, it's not about a temporary inconvenience. It's about life being constantly filtered through a lens of pain. It's about waking up with a headache and going to bed with one. It's about planning your day around the throbbing, the sensitivity to light and sound, the nausea that can creep in uninvited.
Imagine trying to focus on a work project when your head feels like it's being squeezed in a vise.
Picture trying to enjoy a movie night with friends when every loud noise sends a jolt of pain through your skull.
Think about the frustration of having to cancel plans, again, because the pain is just too much to bear.
This isn't about being dramatic or wanting attention.
It's about a real, often invisible situation that can significantly impact every aspect of life. Chronic headache sufferers are not just complaining about a little head pain; they are navigating a world that often doesn't understand the constant, debilitating nature of chronic headaches.
Here's a little glimpse into what it's really like:
The "Headache Hangover"
Even on days when the pain isn't at its peak, there's often a lingering "headache hangover" – a dull ache, fatigue, and a general feeling of being off.
The Medication Merry-Go-Round
We become experts in over-the-counter remedies, prescription drugs, and alternative therapies, constantly searching for something that offers even a little relief.
The Guilt and the "Shoulds"
There's the guilt of having to say no to things, the feeling that we should be able to push through, the frustration of not living up to our own expectations or the expectations of others.
The Invisible Illness Struggle
Because we often look "fine" on the outside, it can be hard for others to grasp the internal battle we're fighting. Explaining the constant pain can feel exhausting and often met with well-meaning but unhelpful advice like "Have you tried drinking more water?" (Yes, we have. A lot.)
The Emotional Toll
Living with chronic pain takes a toll on your mental health. Anxiety, depression, and irritability can become unwanted companions.
Living with chronic headaches is a journey of constant management, adaptation, and often, a lot of patience. It's about learning to listen to your body, finding small moments of relief, and advocating for yourself in a world that doesn't always understand.
If you do suffer from chronic headaches and have not tried Craniosacral Therapy, it is worth trying. I say that as a former headache sufferer who found relief by receiving the work, as well as a practitioner who has helped many people with headaches. Headaches is a place where CST shines.
If you’d like to read more, here is one study published by the National Library of Medicine that found CST is a recommended modality to treat migraines.
The Spectrum of Dysregulation
Nervous system dysregulation can take many forms.
When I sat down to do some research for this post, I honestly only had one kind of nervous system dysregulation in mind. I was picturing the over-functioning, hypervigilant kind of dysregulation. That could be because that is the type I struggle with when my nervous system gets wonky.
As it happens, a system can respond to dysregulation in more than one way. The other kind of nervous system dysregulation looks more like underfunctioning or even a disassociated state.
I’m glad I decided on this subject matter for this post. Seeing this information presented like this is helping it sink into my consciousness in a new way.
Ready to dive in? Let’s define a few things.
Nervous system dysregulation
Nervous system dysregulation describes a state where the autonomic nervous system (the body's control center for involuntary functions) struggles to maintain equilibrium. This imbalance disrupts the delicate relationship between the sympathetic nervous system (fight-or-flight) and the parasympathetic nervous system (rest-and-digest).
A healthy nervous system can shift seamlessly between these two states.
Dysregulation happens when the system becomes locked in either a hyperaroused or hypoaroused state.
Hyperarousal
Hyperarousal is when your body stays in a constant state of alert, even when there is no actual threat. Nervous system dysregulation in a state of hyperarousal means the "fight-or-flight" response is excessively active or even stuck. Here are some examples of how it might look.
Chronic Hypervigilance
Generally, this presents as an overwhelming sense of being "on edge" all the time. You might constantly scan your environment for potential threats, even when there's no real danger.
Or you might be easily startled by sudden noises or movements and have difficulty relaxing.
Persistent Anxiety
When persistent anxiety is present, even minor stressors can cause disproportionate anxiety responses. The nervous system continuously reacts as if it is facing a life-threatening situation - even in everyday, non-threatening events.
Sleep Disturbances and Irritability
The heightened state of arousal makes it difficult to fall asleep or stay asleep, leading to chronic insomnia. The lack of restful sleep, combined with the constant state of alert, can result in increased irritability, frustration, and difficulty controlling your emotions.You might find yourself more prone to angry outbursts and strained relationships and not really understand why.
These examples illustrate how hyperarousal can significantly impact daily life, affecting your physical as well as your emotional well-being.
Hypoarousal
On the other end of the dysregulation spectrum is hypoarousal.
In this state, your body's natural response to stress is diminished, and you will often have a persistent feeling of apathy. Hypoarousal leads to emotional numbness, fatigue, dissociation, and a sense of being overwhelmed or shut down.
Nervous system dysregulation in a state of hypoarousal means the "rest-and-digest" response is overactive, leading to a state of shutdown. Here are some of the ways this type manifests.
Emotional Numbing and Detachment
You might experience a pervasive sense of emotional flatness or emptiness. You could feel disconnected from the feelings and the emotions of others, leading to a struggle to engage in meaningful relationships. Additionally, you might have a sense of being "checked out" or emotionally unavailable.
Chronic Fatigue and Lethargy
Even simple tasks can feel overwhelming when stuck in this state, leading to persistent fatigue and a lack of motivation.. You may struggle to get out of bed or engage in daily activities. This isn't just tiredness, but a deep feeling of being physically and mentally drained.
Dissociation and Feeling "Spaced Out"
Dissociation may give you a sense of detachment from your body or surroundings, feeling as if you are observing yourself from a distance. You might have difficulty remembering recent events or experience periods of "lost time." This can manifest as a feeling of unreality or a sense of being disconnected from the present moment.
The Why and The Symptoms
Whether you experience hyperarousal or hypoarousal, the roots of nervous system dysregulation often lie in chronic stress, trauma, and/or adverse childhood experiences.
These experiences can rewire your brain's stress response, making it either overly sensitive or unresponsive.
Lifestyle factors including poor sleep, inadequate nutrition, and lack of physical activity can cause dystregulation. Hormonal imbalances and traumatic brain injuries are sometimes involved too.
Nervous system dysregulation manifests through a wide array of symptoms, impacting physical, emotional, and cognitive well-being.
Cognitively, symptoms include difficulty concentrating, impaired memory, and challenges with decision-making. Racing thoughts, mental fog, and a sense of being overwhelmed by stimuli are also prevalent.
Physical symptoms often include chronic headaches, digestive disturbances like irritable bowel syndrome (IBS), muscle tension, and sleep disorders such as insomnia or hypersomnia. Changes in heart rate and blood pressure, as well as chronic fatigue, are also common.
Emotionally, individuals may experience anxiety, depression, irritability, and mood swings.
The specific symptoms and their intensity vary depending on the individual and the degree of dysregulation.
What to Do About It
Addressing nervous system dysregulation typically requires a holistic approach. Techniques like deep breathing exercises, mindfulness meditation, and grounding techniques can help regulate the nervous system. Body-based therapies such as yoga, tai chi, and craniosacral therapy can also be beneficial. Psychotherapy, particularly trauma-informed therapies like EMDR, can provide valuable support in processing past experiences and developing coping mechanisms.
Establishing healthy lifestyle habits, including regular exercise, balanced nutrition, and sufficient sleep, is crucial for long-term nervous system regulation.
Why Nervous System Regulation Matters
Regulating your nervous system is essential to achieving optimum health.
The concept of nervous system regulation is gaining traction. People are becoming more and more aware of the negative effects that a chronically dysregulated nervous system has on their lives.
Let’s dig into this a bit. What does “nervous system regulation” really mean?
Simply put, nervous system regulation refers to our ability to manage the activity of our autonomic nervous system, the control center for involuntary bodily functions like heart rate, breathing, and digestion.
When faced with a perceived threat, your sympathetic nervous system kicks into "fight or flight" mode, flooding the body with adrenaline and cortisol.
You are not broken. Your nervous system is designed to respond to stress.
This function is important for survival. It is not a good idea for you to be in a calm, relaxed, non-reactive place when a hungry tiger is running toward you. You want to be ready to run or fight. However, we live in an interesting time where the stimulation of our modern life often affects our nervous systems as if it were a serious threat. In other words, your nervous system has not yet learned to tell the difference between being chased by a tiger and being bombarded by the busy-ness, complexity, and trauma of daily life.
Essentially, your nervous system believes it is being chased by a tiger every day, and so it stays in a chronically dysregulated state (fight or flight).
Cue adrenaline and cortisol.
When both adrenaline and cortisol are chronically elevated, their effects can compound, creating a cascade of negative health consequences.
One of the most immediate impacts of nervous system dysregulation is on our emotional state. This can show up as anxiety, irritability, and difficulty concentrating.
Beyond emotional well-being, nervous system dysregulation has significant physical consequences. Chronic stress is linked to a wide range of issues, including cardiovascular disease, digestive disorders, weakened immune function, and sleep disturbances.
By learning to regulate your nervous system, you can mitigate these risks and promote long-term physical health. This begs the question:
How do you regulate your nervous system?
So glad you asked! The short answer is that you need to teach your nervous system to move out of fight or flight and into a parasympathetic state. A parasympathtic state is responsible for "rest and digest." This is when we are calm, and our body can repair and heal.
The good news is that there are numerous techniques to help you get there. Here are a few simple ones:
Breathwork
Mindfulness & Meditation
Movement & Exercise
Spending Time in Nature
Social Connection
Sleep
Massage
Craniosacral Therapy
All of these methods are wonderful and effective and worth pursuing. As you have probably already guessed, I’m most focused on the impact of craniosacral therapy (CST) on the nervous system.
CST helps your body shift from a fight-or-flight state to a parasympathetic state. CST helps to release tension in the fascia, the connective tissue that surrounds and supports all the body's structures. This release of tension can improve the flow of cerebrospinal fluid, which can impact the function of the central nervous system and promote a sense of calm.
In essence, CST works by gently addressing the physical structures that house and support the central nervous system, thereby promoting a state of relaxation and bringing your body back into balance.
What is so important to note here is that if physical restrictions are keeping your nervous system locked on fight or flight, then until those restrictions are released, you will have an uphill battle trying to regulate your system.
Release the restrictions. Restore balance.
Developing nervous system regulation is an ongoing process, not a quick fix. The more I work with craniosacral therapy, the more I see that nervous system regulation is not only important to your health but also essential to your quality of life.