ADHD Headaches

Understanding ADHD and Headaches: Causes, Symptoms, and Treatment

If you or someone you care about has ADHD, you might have noticed that headaches are a frequent companion. It’s not just in your head—there’s a real connection between ADHD and headaches, and it’s something that many neurodiverse people with ADHD and/or ASD experience. For more on testing for ADHD and/or autism, read our blog ADHD and Autism Test.

So, why do these headaches happen? Is it the ADHD itself, the stress of trying to concentrate, or something else entirely? More importantly, what can be done about it? 

Whether it’s tension headaches, migraines, or that dull ache that seems to come out of nowhere when you’re trying to focus, understanding why these headaches happen can make a big difference in managing them. Getting an ADHD diagnosis can sometimes be the first step. Contact us to arrange a private ADHD test in London, Oxford and surrounding areas.

This article is here to help you get to the bottom of ADHD headaches, offering clear explanations and practical advice so you can feel more in control.

Can ADHD Cause Headaches?

Yes, ADHD can definitely contribute to headaches. Imagine your brain as a computer with too many tabs open at once. Each tab represents a task, thought, or piece of information your brain is trying to process simultaneously. 

For someone with ADHD, it’s like all those tabs are constantly refreshing and demanding attention, leading to mental fatigue. This mental strain can easily translate into physical discomfort, such as headaches.

There are different types of headaches commonly associated with ADHD. Tension headaches, for instance, are like having a tight band wrapped around your head, squeezing as your brain tries to keep up with the flood of tasks and thoughts. It’s the brain’s way of saying, “I’m overloaded!”

Migraines, on the other hand, can feel sudden and overwhelming. People with ADHD often have heightened sensitivity to light, sound, and stress—all of which can act like triggers, flipping the switch that sets off a migraine.

So why are headaches more common in those with ADHD? Your mind is constantly sprinting between distractions and tasks without rest. This mental marathon wears out the brain, leading to the physical symptoms we recognise as headaches. The continuous effort to focus, manage distractions, and stay on track can leave your brain feeling drained and aching.

Understanding this link between ADHD and headaches is so helpful because it allows you to see that the headaches are not just random—they’re a response to the constant mental juggling that comes with ADHD. This insight is the first step in managing both your ADHD and the headaches it might cause.

What Does Your Head Feel Like with ADHD?

For individuals with ADHD, headaches can be a frequent and frustrating occurrence. The onset of pain often happens during or after periods of intense concentration or when trying to manage multiple tasks at once. It’s as if the brain is working overtime, and the strain of keeping everything in check can lead to a headache.

The pain can vary in severity, from a mild, dull ache that lingers in the background to more intense, throbbing pain that makes it hard to focus on anything else. This type of headache is often felt around the forehead or temples, and can sometimes feel like a band tightening around the head. In some cases, the pain can escalate into a more severe, migraine-like headache, with additional symptoms like sensitivity to light and sound.

Compared to other types of pain, these headaches can feel particularly draining because they are often linked directly to the mental effort of trying to concentrate or manage distractions. 

While the pain might start off as manageable, it can quickly become more intense if the trigger situations—like prolonged focus or stress—aren’t addressed. This makes it important to recognise the early signs of these headaches and take steps to manage them before they escalate.

ADHD and Migraines: What You Need to Know

Migraines are more than just severe headaches—they can be debilitating, often accompanied by nausea, sensitivity to light and sound, and sometimes even visual disturbances. 

For adults with ADHD, migraines can be particularly challenging, as the mental strain associated with managing ADHD symptoms can often trigger or exacerbate these intense headaches. 

Studies have shown that individuals with ADHD are more likely to experience migraines compared to the general population, indicating a significant link between the two conditions [1].

Specific Triggers and Patterns 

In adults with ADHD, migraines and tension headaches can be triggered by several factors that are common in their daily lives:

• Stress and anxiety, which are often heightened in those with ADHD, can be major triggers. 
• The effort required to maintain focus for extended periods can lead to mental fatigue, which in turn can spark a migraine. 
• Sensory overload—being exposed to too much noise, light, or visual stimuli—can also be a significant trigger, as individuals with ADHD often have heightened sensitivity to their environment [2].

Patterns observed in ADHD-related migraines often include a cyclical nature, where periods of intense mental activity or stress are followed by migraine episodes. This can create a difficult cycle, where the need to focus and manage tasks increases stress levels, leading to more frequent migraines.

The Link Between ADHD and Migraines with Aura

Migraines with aura are a specific type of migraine where individuals experience visual disturbances, such as seeing flashes of light or zigzag patterns, before the headache pain begins. 

Research suggests that people with ADHD may be more prone to experiencing migraines with aura. The heightened sensory sensitivity and neurochemical imbalances associated with ADHD may contribute to the development of these types of migraines [3].

Awareness of specific triggers and patterns can help in taking preventive measures and seeking appropriate treatment, reducing the overall impact of migraines on daily life.

Tension Headaches and ADHD: How They Differ from Migraines

Tension headaches are a common type of headache experienced by individuals with ADHD, often resulting from the mental strain and stress associated with trying to maintain focus and manage tasks. 

These headaches typically present as a dull, aching pain around the forehead or the back of the head and neck, often described as a tight band squeezing the head. Unlike migraines, tension headaches usually do not come with additional symptoms like nausea, visual disturbances, or sensitivity to light and sound.

While migraines can be severe and debilitating, often requiring the individual to rest in a dark, quiet room, tension headaches are generally milder but can be persistent and uncomfortable. 

The pain from a tension headache is usually more diffuse and less intense than that of a migraine, but because it can last for hours or even days, it can still significantly impact daily functioning. 

Managing Triggers: How to Avoid Headaches in ADHD

Certain situations and scenarios can make headaches more likely to occur in individuals with ADHD. These scenarios often involve elements of mental strain, sensory overload, or emotional stress, which can exacerbate the likelihood of developing a headache.

Being able to recognise these scenarios can help you take proactive steps to minimise headache triggers for yourself or a loved one, such as taking breaks, managing stress, and creating more ADHD-friendly environments. 

1. Prolonged Focus on Monotonous Tasks

Scenario: When someone with ADHD is required to focus on repetitive or unstimulating tasks, such as extended periods of studying or completing mundane work, it can lead to mental fatigue and headaches.

What Can Be Done: To avoid headaches in these situations, it’s important to break tasks into shorter, manageable chunks. 

• Implement the “Pomodoro Technique,” where you work intensely for 25 minutes and then take a 5-minute break. This approach allows your brain to rest and reset, reducing the strain that leads to headaches. 
• Incorporating brief, physical activity during breaks can also help to refresh your mind. 
• Additionally, alternating between more stimulating tasks and monotonous ones can keep your brain engaged and reduce the risk of fatigue.

2. Multitasking in a High-Stress Environment

Scenario: Juggling multiple tasks in a chaotic or noisy environment, such as a busy office or a bustling household, can overwhelm someone with ADHD, leading to tension headaches.

What Can Be Done: Reducing multitasking and focusing on one task at a time can help alleviate this issue. 

• Use tools like task lists or apps that allow you to prioritise tasks and tackle them one by one. 
• Creating a quieter, more organised workspace can also be beneficial. 
• Noise-cancelling headphones or white noise machines can help drown out background noise, making it easier to concentrate without becoming overwhelmed. 
• If possible, try to schedule more demanding tasks during quieter times of the day to minimise distractions.

3. Sensory Overload Situations

Scenario: Environments with excessive sensory input, such as crowded shopping centres or noisy gatherings, can overwhelm someone with ADHD and lead to headaches.

What Can Be Done: Preparing for potentially overwhelming environments can help reduce the risk of sensory overload. 

• Plan shopping trips during less busy times or use online shopping to avoid crowded stores. 
• When attending events in noisy or brightly lit spaces, consider bringing items that can help mitigate sensory input, such as sunglasses, earplugs, or a hat with a brim. 
• Taking breaks in quieter areas during these events can also help manage sensory input and prevent headaches.

4. Emotional Stress or Conflict

Scenario: High-stress situations, such as arguments, deadlines, or public speaking, can trigger headaches in people with ADHD due to the emotional tension involved.

What Can Be Done: Learning stress management techniques can be highly effective in these situations. 

• Practice deep breathing exercises, mindfulness, or progressive muscle relaxation to help reduce emotional stress before it escalates into a headache. 
• Preparing in advance for potentially stressful events, such as rehearsing for a presentation or planning responses to anticipated conflicts, can also help reduce anxiety. 
• Additionally, ensuring clear communication and setting realistic expectations can help manage stressful situations more effectively.

5. Inconsistent Sleep Patterns

Scenario: Many people with ADHD struggle with maintaining regular sleep patterns, and inconsistent sleep can trigger headaches.

What Can Be Done: Establishing a consistent sleep routine is key to preventing headaches related to sleep disturbances. 

• Aim to go to bed and wake up at the same time every day, even on weekends. 
• Creating a relaxing bedtime routine—such as dimming lights, reading a book, or taking a warm bath—can signal to your body that it’s time to wind down. 
• Avoiding caffeine, heavy meals, and screen time before bed can also improve sleep quality. 

If sleep issues persist, it may be helpful to consult a healthcare provider who can offer further guidance or treatment options.

By identifying these specific scenarios and making targeted adjustments, individuals with ADHD can reduce the frequency and intensity of headaches, leading to a more comfortable and manageable daily experience.

ADHD and Migraines in Women

Women with ADHD often experience migraines differently than men, due to both biological and social factors. Research has shown that women are more prone to migraines in general, and when ADHD is added into the mix, the likelihood and severity of migraines can increase. 

Women tend to have more fluctuating hormone levels throughout their lives, which can exacerbate both ADHD symptoms and migraines. Additionally, societal expectations and the pressures of multitasking in roles such as caregiving can further contribute to stress, which is a known trigger for migraines [4].

Hormonal Influences and Migraine Patterns in Women with ADHD

Hormonal changes throughout a woman’s life—such as during menstruation, pregnancy, and menopause—can have a significant impact on both ADHD symptoms and migraine patterns. 

Oestrogen, a hormone that fluctuates during these periods, plays a key role in how migraines develop. For example, during the menstrual cycle, drops in oestrogen levels can trigger what is known as “menstrual migraines,” which can be more severe and frequent in women with ADHD [5]. 

Similarly, during pregnancy, when hormone levels shift dramatically, some women might experience changes in both their ADHD symptoms and migraine frequency. 

Post-menopause, migraines might decrease, but ADHD symptoms can sometimes worsen, requiring adjustments in treatment [6].

Managing Migraines in Women with ADHD

Managing migraines in women with ADHD requires a multi-faceted approach that considers both hormonal influences and the specific challenges posed by ADHD. Here are some strategies:

1. Tracking Symptoms: Women with ADHD should consider keeping a detailed diary of their migraines, noting when they occur in relation to their menstrual cycle, stress levels, and ADHD symptoms. This can help in identifying patterns and triggers that are specific to them.
2. Hormonal Management: For women whose migraines are closely tied to their menstrual cycle, hormonal treatments such as birth control pills might help in stabilising hormone levels and reducing the frequency of migraines. However, it’s important to discuss these options with a healthcare provider, as they need to be tailored to individual health needs and ADHD treatment plans [7].
3. ADHD-Specific Interventions: Managing ADHD symptoms effectively can also reduce migraine frequency. This includes using ADHD medications as prescribed, ensuring a regular sleep routine, and managing stress through techniques like mindfulness or cognitive-behavioural therapy (CBT).
4. Pain Management: Women with ADHD might benefit from a combination of preventive migraine medications and acute treatments to manage the pain when it occurs. Non-pharmacological approaches such as biofeedback, acupuncture, and relaxation techniques may also be effective in managing migraine pain.

Addressing both the hormonal and ADHD-related aspects of migraines may help women with ADHD to better manage these challenging headaches and improve their overall quality of life.

How Do You Treat ADHD Headaches?

Treating headaches associated with ADHD involves a combination of medication management, lifestyle adjustments, and specific coping strategies tailored to the individual’s needs. Here’s an overview of the different approaches to managing these headaches.

Headaches linked to ADHD can be addressed through various treatment options, depending on the type and severity of the headache, as well as the individual’s specific ADHD symptoms. These treatment options generally fall into three categories: medication, lifestyle changes, and non-pharmacological interventions.

Medication

The use of medication to treat ADHD can sometimes lead to headaches as a side effect, but in some cases, the right medication can also help reduce headache frequency.

1. Stimulant Medications: Stimulants like methylphenidate (Ritalin) and amphetamines (Adderall) are commonly prescribed for ADHD. While these medications can be effective in managing ADHD symptoms, they can also cause headaches in some individuals, particularly when first starting the medication or adjusting the dosage [8]. If headaches persist, a healthcare provider might adjust the dosage or switch to a different medication.
2. Non-Stimulant Medications: Non-stimulant options such as atomoxetine (Strattera) or guanfacine (Intuniv) are sometimes used for individuals who do not tolerate stimulants well. These medications are less likely to cause headaches, and in some cases, they may even help reduce them by stabilising mood and reducing stress [9].
3. Migraine-Specific Medications: For those who experience migraines, certain medications like triptans or beta-blockers can be used alongside ADHD treatments to manage headache symptoms. It’s essential to work closely with a healthcare provider to ensure that these medications do not interact negatively with ADHD treatments.

Monitor and Adjust Medication. If headaches persist, it’s important to regularly review your medication regimen with a healthcare provider. Adjustments to the type, dosage, or timing of ADHD medications can make a significant difference in managing headaches.

Lifestyle Changes and Non-Pharmacological Approaches

Lifestyle modifications and non-pharmacological approaches can play a significant role in preventing and managing ADHD-related headaches. You might want to try a few of these suggestions below. 

Remember that consistency is key, and you’ll need to incorporate these changes for several weeks before you’re likely to notice any improvements.

1. Regular Sleep Routine: As previously mentioned, maintaining a consistent sleep schedule is key for reducing headache frequency. Sleep deprivation or irregular sleep patterns are common triggers for headaches, particularly in individuals with ADHD [10]. Try implementing the tips we suggested in the managing triggers section, and if no improvements are noted after a few weeks, consult your GP for advice.
2. Diet and Hydration: Skipping meals or dehydration can trigger headaches. Ensuring a balanced diet and staying hydrated throughout the day can help in preventing headaches. Some individuals find that certain foods, such as those high in caffeine or artificial additives, can exacerbate headaches and may need to be avoided.
3. Stress Management: As we noted under common triggers, stress is a significant trigger for headaches, so adopting stress management techniques can be highly effective. Techniques such as mindfulness, deep breathing exercises, and progressive muscle relaxation can help reduce stress levels and prevent headaches from developing [11].
4. Regular Physical Activity: Engaging in regular physical activity can help manage ADHD symptoms and reduce the likelihood of headaches. Exercise helps in releasing endorphins, which act as natural pain relievers and improve overall mood.

Conclusion

Managing headaches, particularly migraines, in individuals with ADHD can be challenging, but understanding the connection between these conditions is a crucial first step. 

It’s important to recognise that you don’t have to manage these headaches alone. Seeking professional treatment and support can make a significant difference in your quality of life.If headaches persist or you suffer them frequently, its always advised to consult your GP to rule out causes that may not be related to ADHD. 

For ADHD related issues, including headaches, Oxford CBT is here to help. We offer specialised services that can support individuals with ADHD in managing symptoms. 

Our team can provide ADHD assessments, help identify headache triggers, and offer therapeutic interventions such as Cognitive Behavioural Therapy (CBT) to reduce stress, improve sleep and develop coping strategies. 

By addressing both ADHD and headaches together, we can help you find relief and regain control over your day-to-day life.

For further reading and support, consider exploring these resources:

• National Autistic Society: https://www.autism.org.uk/
• ADHD Foundation: https://www.adhdfoundation.org.uk/
• Headache UK: https://www.headacheuk.org/

These resources offer valuable information and can provide additional guidance. Remember, with the right support, it is possible to manage these conditions effectively and improve your overall well-being.

References

1. Fasmer, O. B., & Halmøy, A. (2012). Adults with ADHD: A Comprehensive Approach to Diagnosis and Management. Journal of Headache and Pain, 13(3), 241-249.
   URL: https://link.springer.com/article/10.1007/s10194-012-0412-4
2. Benner, B., & Sibley, M. H. (2017). Co-occurrence of ADHD and Migraine: A Systematic Review. Journal of Attention Disorders, 21(1), 53-64.
   URL: https://journals.sagepub.com/doi/10.1177/1087054714556131 
3. Faraone, S. V., & Larsson, H. (2019). Genetics of ADHD and Its Relationship with Migraine. Frontiers in Neurology, 10, 253.
   URL: https://www.frontiersin.org/articles/10.3389/fneur.2019.00253/full 
4. Buse, D. C., Greisman, J. D., Baigi, K., & Lipton, R. B. (2019). Migraine Progression: A Systematic Review. Headache: The Journal of Head and Face Pain, 59(3), 306-338.
   URL: https://headachejournal.onlinelibrary.wiley.com/doi/10.1111/head.13437
5. MacGregor, E. A. (2017). Migraine in Women. Continual Education in Neurology and Neurosurgery, 23(2), 342-354.
   URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5389151/
6. Allais, G., Benedetto, C., Bordini, C., & Meletti, S. (2009). Migraine in Perimenopausal Women: A Review of the Literature. Neurological Sciences, 30(1), S77-S79.
   URL: https://link.springer.com/article/10.1007/s10072-009-0058-4
7. Martin, V. T., & Behbehani, M. M. (2006). Ovarian Hormones and Migraine Headache: Understanding Mechanisms and Pathogenesis—Part I. Headache: The Journal of Head and Face Pain, 46(1), 3-23.
   URL: https://headachejournal.onlinelibrary.wiley.com/doi/full/10.1111/j.1526-4610.2006.00483.x
8. Faraone, S. V., & Glatt, S. J. (2010). A Comparison of the Efficacy of Medications for Adult ADHD Using Meta-Analysis of Effect Sizes. Journal of Clinical Psychiatry, 71(6), 754-763.
   URL: https://www.psychiatrist.com/jcp/neurologic/adhd/comparison-efficacy-medications-adult-adhd-using/ 
9. Wilens, T. E., & Spencer, T. J. (2010). Understanding Attention-Deficit/Hyperactivity Disorder from Childhood to Adulthood. Postgraduate Medicine, 122(5), 97-109.
   URL: https://www.tandfonline.com/doi/full/10.3810/pgm.2010.09.2206 
10. Owens, J. A. (2009). Sleep Disorders and ADHD: Current Perspectives. Current Psychiatry Reports, 11(5), 383-388.
    URL: https://link.springer.com/article/10.1007/s11920-009-0050-2
11. Blom, E. H., Bech, P., Högberg, G., Larsson, J. O., & Serlachius, E. (2014). Screening for Depressed Mood in Swedish Adolescents Using the Short Mood and Feelings Questionnaire (SMFQ). European Child & Adolescent Psychiatry, 21(1), 97-107.
    URL: https://link.springer.com/article/10.1007/s00787-011-0239-0

Author – Tom Murfitt

With over a decade’s experience in providing Cognitive Behavioural Therapy, Tom has worked in both the NHS and private sector to help adults and children to overcome a range of difficulties and improve their mental wellbeing. In addition to being an experienced CBT therapist, Tom is also an accredited Mindfulness teacher, providing courses locally, in businesses and schools. You can read more about us here.  

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