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Here are some ways to manage your migraines at home and work:
Adopt a healthy lifestyle
- Eat three to six healthy meals at regular times during the day.
- Go to sleep and wake up at the same time every day, even on weekends and holidays.
- Limit or avoid caffeine.
- Exercise three or more times a week.
- Quit smoking. Avoid cigarette smoke.
Treat migraine symptoms
- As soon as you feel the first sign of migraine pain, take your acute treatment medicine.
- Tell your family, friends, or close co-workers what is happening. Ask for their help, if needed.
- Find a quiet room. Turn off any bright lights, and lie down in a comfortable position.
- Practice deep, regular breathing, or relaxation and biofeedback exercises.
- Cold packs may help to ease headache pain.
Avoid migraine triggers
- Use your headache diary (in PDF Format) to spot any factors that may be linked to your migraines.
- If your migraines seem to be caused by certain foods, avoid common triggers, like aged cheeses, processed foods, chocolate, and foods with additives. Also, stay away from alcoholic drinks.
- If you add any trigger foods back into your diet, do it one at a time. This will help you to pinpoint problem foods.
- If your migraines are tied to female hormones and you use birth-control pills or hormone replacement therapy, talk with your healthcare provider.
- If your headaches are caused by something that you can’t avoid, like weather, travel, or hormones, ask your healthcare provider to suggest a preventive treatment.
Reduce stress and anxiety
- Take time off to relax and have fun.
- Practice stress-relieving activities, like yoga, meditation, or relaxation techniques.
- Join a migraine support group. Take part in a class or a group activity that you enjoy.
- Talk with your family, friends, or a healthcare provider, whenever you have a concern.
Plan ahead for travel
- Bring enough medicine and copies of your prescriptions.
- Keep to your regular eating and sleeping routines as much as you can.
- During plane travel, drink plenty of water or fruit juice to stay hydrated. Dehydration can cause headaches.
When migraines happen at work
- Keep migraine medicine at work. Take it at the first sign of migraine pain.
- It may help to tell your boss and closest co-workers that you have migraines.
- Find out if your employer is flexible about time off and working at home.
- Follow preventive tips and take your medicines. This may mean fewer migraines.
- Try to limit the time you spend under bright lights and with computer monitors.
- If you sit for long periods of time, get up and stretch now and then.
- If you feel tense, try deep breathing and muscle relaxation exercises.
- If you have a migraine at work and can’t go home, find a quiet room with low light where you can lie down for a few minutes.
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