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Migraine can strike at the most inconvenient times, and for many women, those times are often right in the middle of their ever-growing to-do list.
Managing migraine then becomes not only a physical health issue to tend to but also a balancing act of taking care of your loved ones, your work, and your responsibilities at the same time.
While it can be hard (and sometimes impossible) to stay productive when you're dealing with a migraine attack, it may be helpful to prep some strategies and tools ahead of time for those harder days.
Tools for Managing Your Migraine at Work
Track your triggers
Keeping a migraine diary can be a game-changer. In your diary, note when your migraine attacks occur, what you ate, how much sleep you got, and any other relevant details (such as stress levels or hormonal changes). By identifying patterns, you can eventually better anticipate potential triggers and avoid them. There are also migraine-tracking apps that make it easy to track your symptoms and share that information with your healthcare provider.
Stay hydrated and eat regularly
Dehydration and skipping meals can be significant migraine triggers. Drinking water consistently throughout the day and eating balanced meals may help prevent a migraine before it starts. Keeping healthy snacks (like nuts, fruit, or granola bars) at your desk can make it easier to stay on top of your nutrition, even when you're busy.
Commit to stress management practices
Chronic stress is a common migraine trigger. Finding ways to manage stress before it builds up can go a long way in preventing migraine. Consider using stress-reducing techniques like deep breathing, meditation, or mindfulness to keep your anxiety levels in check, especially before you start your workday.
Create a migraine-friendly workspace
Your physical environment plays a big role in how well you’re able to manage a migraine at work. Adjusting your workspace to be migraine-friendly can help reduce triggers and make it easier to stay as focused as possible during a mild migraine attack. As an added support, you can also consider swapping out lightbulbs or implementing ergonomic furniture into your workspace.
Build a migraine action kit
Having a migraine action kit at work (and in your bag for when you're on the go) is an easy way to prepare for a potential attack. This "kit" can be customized based on your specific symptoms and needs, but should generally include tools that can help you manage your migraine quickly, like medications or snacks.
Ask for a break
If you feel a migraine coming on while you're at work, taking a break early can make a world of difference. The longer you push through the symptoms, the harder it may be to manage them. Use your break times strategically to rest and reduce the intensity of the migraine. If you don’t have the option to sit in your office in the dark for a few minutes, think about other ways that taking a break may be more feasible, like taking a walk or sitting in your car or bathroom for a few minutes.
Cut yourself slack and put a pause on work
While it’s admirable to try and work through a migraine, sometimes the best option is to leave work and rest at home. If your migraine symptoms are severe and medications or self-care strategies aren’t helping, don’t hesitate to take time off. Your health should always be your priority.
If you frequently experience migraine, it may help to have a conversation with your manager about how you can best manage your condition at work and explain that there may be moments when you need to leave.
Migraine management doesn’t have to mean feeling powerless in the face of pain. By implementing practical tools and strategies both at work and in your personal life, you can better manage your migraine without allowing it to take over your day. Whether it’s creating a migraine-friendly workspace, keeping a migraine action kit handy, or knowing when to take a break, these proactive steps can help you stay productive, focused, and in control.