What are some safe alternatives to chiropractic care?

I'm becoming a bit weary of chiropractic care. I've actually been seeing one for the past 4 years, and everything seems to have worked out fine, but the more and more that I read, the more weary I become. Some of the horror stories are too much. I've been to the doctor, who says that I don't need chiropractic care. I suffer from migraines and tension headaches, and I also have TMJ. I get this really bad tightness all around my neck, face, shoulders, and skull. It's muscle tension, sometimes it gets so bad that I cannot even think. I need something to help me with this, and I don't want to continue going to the chiropractor because there are so many risks involved ( I never knew this beforehand however until I started reading about "horror stories" and so on). What are some things I can do to help with my muscular tension headaches? Thanks so much.