Written and medically reviewed by Tae Ho Guak, MD, board-certified neurologist · Reviewed July 2026 · Editorial policy
The most common reader feedback: I understand, but I cannot do it alone. So I created a guided 4-week program: Escape Chronic Headache.
Week 1 — Understand Your Headache
- Classify your headache type and self-diagnose
- Start your headache diary (template provided)
- Review current medications
- Task: Record diary every day this week
Week 2 — Identify Your Triggers
- Analyze diary data for patterns
- Sleep trigger assessment and improvement plan
- Dietary and stress trigger management
- Task: Eliminate one suspected trigger
Week 3 — Optimize Your Medication
- Check whether your acute medication is the right one
- Medication overuse headache self-assessment
- When to consider preventive therapy
- Task: Bring medication list to next appointment
Week 4 — Build a Sustainable Lifestyle
- Evidence-based relaxation and biofeedback
- Exercise plan that does not trigger headaches
- Screen time and posture management
- Task: Create your personal headache management plan
→ Back to Headache Information Library
References
- Headache Classification Committee of the International Headache Society. The International Classification of Headache Disorders, 3rd edition. Cephalalgia. 2018;38(1):1–211.
- American Headache Society. Consensus statement: integrating new migraine treatments into clinical practice. Headache. 2021;61(7):1021–1039.
- Lipton RB, Bigal ME, Diamond M, et al. Migraine prevalence, disease burden, and the need for preventive therapy. Neurology. 2007;68(5):343–349.
This article was written and medically reviewed by Tae Ho Guak, MD, a board-certified neurologist. Last reviewed July 2026. See our editorial policy.