治療頭疼的三種行爲療法大綱

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

頭痛不僅僅是一個物理障礙。它還能影響一個人的心理健康、人際關係、職業前景、基本生活功能像睡眠、鍛鍊和整體健康。

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

這就是爲什麼藥物和行爲治療經常用來治療頭痛疾病-研究顯示整體方法優於單獨治療。

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.

雖然有很多輔助療法的廣告宣稱能有效對付頭痛，但很多療法卻沒有科學依據。

Of course, this does not necessarily mean a particular therapy won't soothe 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.

當然，這並不一定意味着一個獨特的治療不會緩解你自己的頭痛。相反，如果你要選擇一個互補的治療頭痛的策略，最好選擇一個基於研究並被證明爲有益的方法。

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

接下來，在有效的預防和控制你的頭痛方面有三種行爲療法：

relaxation therapy

放鬆療法

biofeedback

生物反饋

cognitive-behavioral therapy

認知行爲療法

Relaxation Therapy

放鬆療法

For people prone 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 tightening, and an inability to sleep.

對於容易頭痛人來說，甚至每天輕微的壓力就能引起頭痛-像工作截止日期、照顧孩子或付賬單。這些輕微的壓力可以刺激一個人的神經系統，會導致心率和血壓的增加、呼吸急促、出汗、肌肉收緊和無法睡眠。

Biofeedback

生物反饋

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 awareness of your body's responses and learn how to control them.

在生物反饋中，一種設備可測量你身體對壓力的反應，然後再把信息反饋給你。這樣你可以增強對身體反應的意識，並學習如何控制它們。

Cognitive-Behavioral Therapy

認知行爲療法

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

這種類型的治療，人們首先要學習如何識別他們獨特的頭痛和偏頭痛的誘因。常見的包括：

stress

壓力

negative emotions

消極的情感

sleep problem shunger

失眠

certain foods

某種食物

alcohol

酒精

weather changes

天氣變化

environmental or sensory triggers

環境或感覺誘因