down and relax your muscles little by little.
the hot compress can be an electric heating pad or a warm towel. the cold one can be a bag of frozen food or of ice.
either way, follow these simple steps and test it. choose a calm place (or at least a place where you can chill a bit). turn the lights down and place the compress on your forehead for a bit. focus on your breathing, relax your body, and take some minutes for yourself. then switch the compress to the back of your head or on top of it, or even your shoulders. follow the rhythm your body shows you.
when you 