Almost everyone gets headaches, and the vast majority are nothing to worry about - they're uncomfortable, but they pass. The tricky part is knowing how to ease the everyday kind, how to stop them coming back, and how to spot the small number of headaches that are a signal to get help fast.

Here's a calm, practical guide.

What's usually behind a headache

Most everyday headaches have ordinary causes. Common ones include:

Dehydration - not drinking enough
Stress and tension
Tiredness or poor sleep
Skipping meals
Screen time and poor posture, which strain the neck and eyes
Alcohol
A cold or the flu
Hormonal changes, such as around your period
Taking painkillers too often (more on this below - it's a surprising one)

The most common type by far is the tension headache. It usually feels like a dull, tight pressure on both sides of the head - as if a band is being tightened around it - and often comes with tenderness in the neck or scalp. It can last from half an hour to a couple of days, but you can normally still get on with your day.

What actually helps

For a typical headache, the simple things work best:

Drink some water. Dehydration is one of the most common triggers.
Rest and relax. Stress makes headaches worse, so ease off if you can.
Take paracetamol or ibuprofen if you need it, following the dose on the packet.
Don't skip meals, and take regular breaks from screens.
A heat or cold pack on your neck or forehead can soothe the pain.
Cut back on caffeine - both too much, and suddenly stopping, can bring one on.

One mistake that makes headaches worse

Here's something many people don't know: taking painkillers too often can actually cause more headaches. These are called medication-overuse or "rebound" headaches, and they're easy to fall into - you take a painkiller, the headache returns as it wears off, so you take another, and a cycle sets in.

As a rule of thumb, if you find yourself reaching for headache painkillers on most days, that's a sign to speak to a pharmacist or doctor rather than keep going. Using them only when you really need them keeps them working.

Stopping them coming back

If you get headaches regularly, the best prevention is unglamorous but effective: keep hydrated, eat at regular times, get consistent sleep (not too little, but not oversleeping either, which can trigger them too), move your body, take screen breaks, and find ways to lower day-to-day stress. Keeping a short note of when headaches happen can also help you - and a doctor - spot a pattern or trigger.

When to see a doctor

See a GP if your headaches keep coming back, if they're getting worse, or if self-care isn't helping.

Get a more urgent appointment (in the UK, via NHS 111) if a headache comes with vision or eye problems, is brought on by coughing, sneezing, bending down or exercise, comes with vomiting, or if you have jaw pain when eating or tenderness on your scalp.

Warning signs - get help immediately

Most headaches are harmless, but a few need emergency care. Call 999 or go to A&E if a headache:

Comes on suddenly and is extremely painful ("the worst headache of my life," reaching full force within seconds or minutes)
Comes with a stiff neck, a high fever, and discomfort in bright light
Comes with weakness, numbness, difficulty speaking, problems with balance, confusion or drowsiness
Follows a recent head injury
Comes with a seizure, sudden loss of vision, or a rash that doesn't fade when you press a glass against it

These are rare - but they're the situations where acting quickly genuinely matters, so it's worth knowing them.

This article is general information to help you understand and care for everyday symptoms. It is not a diagnosis and doesn't replace advice from a pharmacist, doctor, or other healthcare professional. If you're unsure about a headache, you can talk it through with Dr. Intelligence for orientation - or contact a professional directly.

Sources: NHS - Headaches · NHS - Tension headaches