Actions to relieve depression and headache

Based on dozens of clinical follow-up cases, cranial fascia release and massage, mandibular muscle release and stretching, shoulder and neck butterfly pats, mild to moderate head tightness can relieve about 60% of discomfort.

I was first exposed to this type of movement in 2021. At that time, a patient with moderate depression who was taking medication complained to me at least three times a week that his head was about to explode.

As for the causes of tight hair associated with depression, there are actually quite different opinions in different fields: The mainstream view in psychiatry is that depression-related neurotransmitter disorders lead to persistent tension in the pericranial muscles, which is equivalent to the muscles being "full of tension" without loosening; sports rehabilitation practitioners will think that most of them are long-term. When emotions are suppressed, muscle compensation caused by unconscious shrugging, clenching teeth, and chest holding causes the fascia to pull the entire head toward the center. Mindfulness counselors will also emphasize that tightness in the head itself is an emotional "body alarm". The more you fight against it, the tighter it becomes. Therefore, it is more important to be aware when performing movements than to standardize the movements. Several theories are supported by clinical data, so there is no need to worry about who to listen to, as long as the actions are effective.

Let’s talk about cranial release first. You really don’t need to memorize any acupuncture points. You can try it right now: place your ten fingertips on the top of your head with just enough pressure to make your scalp feel a little sore. Follow the direction of hair growth and stroke it little by little toward the back of the ears and the back of the neck, just like loosening the hardened soil. Oh, by the way, don’t pull out your hair too hard. I had a client who was so anxious that he pulled out several hairs every time. He shivered in pain and tightened his muscles, which was not worth the gain. Generally, after you stroke for two or three minutes, you will feel that the "pressing hat" on your head is much lighter.

Many people ignore the problem of the jaw. If you don’t believe me, feel the masseter muscle under your ear. Is it hard? The vast majority of people who have been emotionally depressed for a long time will unconsciously clench their teeth, and even grind their teeth while sleeping. This muscle is connected to the fascia on the top of the head, which is equivalent to pulling two ropes at the lower jaw and tightening them. How can the head not be tight? Release is also simple: slowly open your mouth to the maximum, just feel a little soreness at the base of your ears, pause for 3 seconds, and then slowly close it. When closing, don't let the upper and lower teeth bite together, just leave a gap. Repeat seven or eight times. If you touch it, the hard muscle will become much softer.

Many people think that if you have tightness in your head, you just press your head. In fact, they are completely wrong. If you have rounded shoulders and chest all year round, and your trapezius muscles are as hard as rocks, the force will stretch along the back of your neck to the base of your skull, and tightness in your head will only come back again and again. Just put your hands on both shoulders, and draw 10 circles forward with your arms, and then 10 circles backwards. It is normal to feel a clicking sound in the seam of your shoulders, which means the joints are resetting. Don't stop after you finish drawing. Cross your hands on your upper arms and pat your upper arms gently, just as fast as your usual heartbeat. This is the "butterfly pat" stabilization technique commonly used in psychological counseling. It can not only relax your muscles, but also bring you back to the present moment from the messy depressive thoughts. It kills two birds with one stone.

Of course, some people say that these movements are useless. I have also met several such patients. Most of them are suffering from severe depression and severe somatization. The head is so tight that it is difficult to even open the eyes. At this time, don’t rely on movements to relieve the problem. Follow the doctor’s instructions to adjust the medicine. Movements are at best an auxiliary. Don’t think that “you can get better by yourself”, which will delay things. Oh, by the way, if the tightness of the head is accompanied by nausea, vomiting, and blurred vision, go to the Department of Neurology to take a X-ray to rule out organic problems first, and don’t press indiscriminately. Safety is the most important thing.

When I was busy working on projects two years ago, I also experienced headaches for a week in a row. Every morning when I woke up, I felt as if half a brick was pressed on my head. When I brushed my teeth, I rubbed my scalp for two minutes, which was faster than drinking ice cream to wake me up. The biggest advantage of these movements is that they don’t matter the occasion. You can do them when you’re at work, you can do them on the subway, you can even do them secretly with your hands under the table during a meeting, and no one will think you’re weird.

In fact, in the final analysis, there is nothing magical about these movements. They are nothing more than giving a step to the body that has been tense: you don’t have to keep exerting strength, now you can relax for a while. After all, whether it's depression or a tight head, it's not your fault for "thinking too much". Your body is sending you signals, so just catch it.