Headache is not just a physical disorder¹. It can impact a person's mental health, relationships, career prospects², basic life functions like sleep and exercise, and overall well-being³.

头痛不仅仅是一个物理障碍。它还能影响一个人的心理健康、人际关系、职业前景、基本生活功能像睡眠、锻炼和整体健康。

This is why a combination of medication and behavioral therapies are often used to treat headache disorders—and research shows this holistic⁴ approach works better than either therapy alone.

这就是为什么药物和行为治疗经常用来治疗头痛疾病-研究显示整体方法优于单独治疗。

While there are number of complementary therapies advertised as being effective for managing headaches, many do not have the scientific proof to back them up.

虽然有很多辅助疗法的广告宣称能有效对付头痛，但很多疗法却没有科学依据。

Of course, this does not necessarily mean a particular therapy won't soothe⁵ your personal headaches. Rather, if you are going to choose a complementary headache strategy, it's probably best to choose one that has been found to be beneficial based on research studies.

当然，这并不一定意味着一个独特的治疗不会缓解你自己的头痛。相反，如果你要选择一个互补的治疗头痛的策略，最好选择一个基于研究并被证明为有益的方法。

With that, three behavioral therapies found to be effective in preventing and controlling your headaches are:

接下来，在有效的预防和控制你的头痛方面有三种行为疗法：

relaxation⁶ therapy

放松疗法

biofeedback

生物反馈

cognitive-behavioral therapy

认知行为疗法

Relaxation Therapy

放松疗法

For people prone⁷ to headaches, even everyday mild stresses can be headache-triggering—like a work deadline, caring for a child, or paying bills. These mild stresses can arouse a person's nervous system and lead to an increase in heart rate and blood pressure, shallow breathing, sweating, muscle tightening⁸, and an inability to sleep.

对于容易头痛人来说，甚至每天轻微的压力就能引起头痛-像工作截止日期、照顾孩子或付账单。这些轻微的压力可以刺激一个人的神经系统，会导致心率和血压的增加、呼吸急促、出汗、肌肉收紧和无法睡眠。

Biofeedback

生物反馈

In biofeedback, a device measures your body's physical responses to stress and then feeds this information back to you. This way you can develop an awareness⁹ of your body's responses and learn how to control them.

在生物反馈中，一种设备可测量你身体对压力的反应，然后再把信息反馈给你。这样你可以增强对身体反应的意识，并学习如何控制它们。

Cognitive-Behavioral Therapy

认知行为疗法

With this type of therapy, people first learn how to identify their unique headache and migraine triggers. Common ones include:

这种类型的治疗，人们首先要学习如何识别他们独特的头痛和偏头痛的诱因。常见的包括：

stress

压力

negative emotions

消极的情感

sleep problem shunger

失眠

certain foods

某种食物

alcohol

酒精

weather changes

天气变化

environmental or sensory triggers

环境或感觉诱因