Migraines are the third most prevalent illness in the world. When these headaches come on it can stop you in your tracks. However, there are a few remedies that can help you push through your day. Here are ten things to do when you have a migraine.
Create a Calming Environment
If you notice a migraine coming on, take a break from your current activity. Find a quiet room where you can rest. Your bedroom is a good place since you can get more privacy. You want to shut the door, turn off the lights, and close your blinds.
In addition, try to stay off your phone. The light from the screen can strain your eyes. Plus, when you’re hunched over for an extended period it can increase your headache.
Use Hot or Cold Packs
Using heat or ice can help to alleviate pain in your head or neck. The cold compressors have a numbing effect, which can lessen your pain. They work by constricting your blood vessels to help soothe your nerves. Place the ice pack on your head for about 15-20 minutes at a time. If your head is feeling very tight, hot packs can relax your tense muscles. Taking a warm shower will have a similar effect.
Drink Coffee
Coffee can help to alleviate some of your symptoms. However, you want to consume it in a smaller dose. Caffeine can also enhance the effects of pain medication, like Tylenol. Although, drinking too much can lead to withdrawal symptoms. Try to only have one or two cups. Also, having caffeine later in the day may interfere with your sleep schedule.
Get Plenty of Rest
Not getting enough sleep can lead to migraines. You need at least seven or more hours of sleep per night. To help you get enough sleep, set a consistent routine. Wake up at the same time each morning, even on the weekends. Also, try to unwind at the end of the day.
Turn off your electronics and do a soothing activity. This may include taking a bubble bath or reading a book. Also, don’t force yourself to try and fall asleep. If you can’t rest then do a quiet activity until you start to feel drowsy. Suppose you took some pain medication. This could be interfering with your ability to fall asleep quickly. Some medications contain caffeine or other stimulants.
Be Mindful of Your Eating Habits
Your eating habits can impact the severity of your migraine. To lessen the pain, try to eat at the same time each day. Make sure you aren’t skipping any meals. Also, create a food journal. Write down what you ate each day and when the migraines occurred. It can help you to identify food triggers and avoid them. For example, chocolate, cheeses, and deli meats can all cause migraines.
Control Your Stress
Stress is a common part of everyday life. However, when we become too overwhelmed it can trigger headaches. So, it’s important to effectively manage your stress. Try techniques, such as mindfulness meditation, exercise, and journaling.
Here are some more ways to manage your stress:
Keep Track of Your Migraines
Keep a migraine diary to help you determine possible triggers.
Write down the following:
Once you know your migraine triggers you can try to avoid them. Another option is to challenge them using behavioral strategies. These include things like challenging negative thoughts or learning relaxation techniques.
Take Medications
While distractions can help lessen the pain, sometimes you need something stronger. Over-the-counter prescriptions, like aspirin and Tylenol, can relieve pain faster. Try to take these at the start of your headache for the best results.
However, read the directions carefully before taking them. Some medications, like ibuprofen, can have side effects, such as an upset stomach. Also, research if there are any other medications you can’t take at the same time. When taking medications, start at the lowest dose to prevent rebound headaches.
If you have frequent migraines, you may need to see a doctor. They can prescribe you stronger medications, such as steroids.
Get Botox
Botox can help relieve tension in your facial muscles. It works by blocking pain signals from your brain. During the treatment, you’ll get multiple shots around your neck and head once every 12 weeks. Keep in mind you may experience side effects, such as neck pain or headache. Besides migraine relief, botox can also reduce wrinkles.
Get Outside
If you’re feeling achy, some fresh air can help to reduce your pain. When you’re inside strong odors can increase your headaches. However, outside there is more fresh air being circulated. Also, being outside can lower your stress, which is a common cause of migraines.
So, if you feel a migraine coming on, consider going for a walk. It can reduce pain and is a good exercise. Make sure it’s not too cold or hot out, since this may worsen your headache.
How to Prevent Migraines
Migraines can interfere with your day. Although, there are simple strategies you can use to help lessen the pain. Follow these tips the next time you start feeling a headache.
About The Author
Ava Roman (she/her) is the Managing Editor of Revivalist, a women’s lifestyle magazine that empowers women to live their most authentic life. When Ava is not writing you’ll find herin a yoga class, advocating for body positivity, whipping up something delicious in the kitchen, or smashing the patriarchy.