A Pediatric Headache Specialist Shares Her Tips for Helping Kids Feel Better

Headaches can be confusing, stressful, and surprisingly common in children. Many families aren’t sure what’s normal, when to worry, or how to help their child feel better (especially when headaches start interrupting school, sports, or day-to-day routines).

This article brings together practical, evidence-informed guidance to help families understand what’s happening, why headaches occur, and what steps can truly make a difference. Throughout, you’ll find links to additional tools and resources designed to support families in recognizing patterns, managing symptoms, and building effective strategies together.

How common are headaches in kids and teens?

Headaches are far more frequent than many families realize. In fact, by age 15, more than 75% of children have experienced at least one significant headache. For migraines specifically, studies show about 11% of children ages 5–15 and nearly 28% of teens ages 15–19 are affected. Why does this matter? Because when headaches become frequent or severe they stop a child from playing, going to school, or spending time with friends. Migraines in particular often come with nausea, vomiting, and sensitivity to light or sound, making everyday life harder.

What types of headaches do kids get?

Kids and teens can experience several different types of headaches, and knowing which one your child has can help families and providers choose the most effective strategies. While every child is different, headaches generally fall into a few broad categories:

• Tension-type headaches – Often feel like pressure or tightness across the forehead or sides of the head.
• Migraines – Typically more severe, often with nausea, vomiting, or sensitivity to light, sound, or movement.
• Chronic headaches – When headaches happen very frequently or become persistent over time.

In the sections that follow, we’ll explore what triggers headaches, how they’re diagnosed, and what you can do to help your child feel better and return to the things they love.

What actually causes headaches in kids and teens?

Before your next appointment, our Headache History Form helps you pull together the details providers need most—family history, past treatments, and how your child’s headaches have changed over time.

Because headaches have many possible contributing factors, understanding the exact cause for your child often requires both tracking and teamwork. These tools help families gather clear, objective information that can be shared with clinicians, making it easier for providers to identify patterns, confirm triggers, and create an individualized plan that actually works.

What can families do to help kids with headaches?

At the same time, there are many everyday strategies that can help reduce the frequency and severity of headaches:

Build strong coping strategies for stress

Stress is a common trigger for headaches. Teaching kids simple coping strategies—like deep breathing, guided imagery, or relaxation exercises—can help calm their nervous system and prevent stress-related pain.

For many families, weaving these everyday habits into a consistent routine is the foundation of headache prevention.

Ready to put these everyday habits into action? Our Headache Prevention Action Plan helps your family build a simple, personalized routine—so you can focus on what’s working and adjust as you go.

When is it time to see a doctor for your child’s headaches?

Helpful steps to prepare for the visit:

• Bring your completed Headache Diary—this gives the provider concrete data on the patterns, triggers, and frequency.
• Complete the Headache History Form ahead of time—knowing how headaches run in the family, what treatments have been tried, and how your child’s headaches behave helps the provider create a headache treatment plan that works.
• Fill out the Headache Symptom Checklist—a simple, structured way for families to note symptoms that accompany headaches—such as nausea, light sensitivity, dizziness, or sensory triggers. This helps providers quickly identify headache type and severity.
• Bringing this information to your child’s clinician puts you on the right path to finding a treatment plan that works!

Why is early treatment important for pediatric headaches?

When your child has a headache, “wait and see” is rarely the best approach. Treating headaches early—before pain becomes severe—can make rescue strategies more effective and help kids get back to their day more quickly. Medications like ibuprofen often work best when given at the first signs of a headache, not hours later.

Your child’s provider may also recommend rest in a dark, quiet room for a short period after taking rescue medication. Having a plan in place ahead of time (including keeping medication available at school when appropriate) can make these moments less stressful for everyone.

Building a strong offense: prevention + rescue plans

Rescue medications help once a headache starts, but a strong plan also includes prevention strategies that reduce how often headaches occur in the first place. For some kids, that may include preventive medications or supplements; for others, it may focus more on routines, sleep, hydration, nutrition, movement, and coping skills.

To keep everyone on the same page, many families find it helpful to write these strategies down, which is why we built these resources:

• Headache Prevention Action Plan — Helps families identify the daily habits, medications (if used), and supports that can reduce how often headaches occur.
• Headache Rescue Action Plan — Outlines the steps to take when a headache starts—at home, at school, or on the go—so kids and caregivers aren’t scrambling in the moment.
• Headache Action Plan Cheat Sheet — Shows real-world examples of prevention and rescue goals to help families personalize their plan.
• Headache Prevention & Rescue Strategy Overview — Summarizes strategies for prevention and rescue.

These tools make it easier for kids, caregivers, and providers to respond consistently on both good days and tough ones.

What non-medication treatments can help with pediatric headaches?

In addition to medications and supplements, there are several evidence-based approaches that can help kids manage headaches. These options can be especially helpful for families who want non-medication strategies or who need additional tools alongside their care plan.

Some treatments that providers may recommend include:

• Hypnosis — Helps kids develop deep relaxation and self-regulation skills.
• Acupuncture — Can reduce pain and help with overall symptom management.
• Biofeedback — Teaches kids how to understand and control certain body responses tied to stress and pain.
• Cognitive behavioral therapy (CBT) — Helps kids build coping strategies, reduce stress, and address thinking patterns that may intensify pain. (See The Comfort Ability Program for a CBT-based workshop program.)
• Neurostimulation devices — Certain devices can prevent headaches and/or provide relief during pain episodes.

These approaches can be used on their own or in combination with medications. The right fit depends on the child, their symptoms, and their provider’s recommendations.

It’s powerful to know that while headaches are nobody’s fault, there are many ways to take control of the pain experience. Partnering with your child’s provider—and bringing tools and information—helps you build the combination of strategies that works best for your child.

If you’re looking for simple, evidence-informed tools that can support your family, our Headache Toolkit brings everything together in one place—tracking worksheets, symptom guides, prevention and rescue plans, and practical strategies for everyday support.

Headaches don’t have to define your child’s life. With information, planning, and support, kids can stay engaged in the things they love.