Top 10 Tips and Strategies for Migraine Management at Work

Top 10 Tips and Strategies for Migraine Management at Work are based on my personal experience. Of course it will vary depending on your situation but you may find these helpful to try.

#1 Know Your Triggers

Information is Key!!! I can’t stress this enough, you have to work hard and identifying your migraine triggers. Common triggers include stress, changes in weather, lack of sleep, dehydration, and certain foods. Keep a migraine diary to help you identify your triggers and avoid them.

#2 Practice Stress Management Techniques

You need to know what works for you. I can’t meditate, my mind just runs wild but I can actually get lots of relieve with deep breathing, yoga, and exercise.

#3 Take Breaks

I have a particular problem with this one. I am so keen and such an overachiever that is hard for me to stop when I am focused. BUT I know and recommend us to start taking regular breaks can help you manage your migraines at work. Taking breaks can help reduce stress, relieve tension, and prevent eye strain. Take short breaks to walk around or stretch every hour or so.

#4 Create a Comfortable Work Environment

If you are working from home specially, our dining chairs are not suitable for 8 hours of work. Spend some extra time and use your workplace benefits if you have any to make sure that your workspace is ergonomically designed. It is important to do what you can to reduce strain on your neck and shoulders. Also adjust the lighting and temperature to suit your needs.

#5 Stay Hydrated

If you are anything like me and you use the excuse that you are too busy, just stop! You need to get 50% of your bodyweight in ounces for water. Dehydration can trigger migraines. Make sure you drink plenty of water throughout the day to stay hydrated. Avoid sugary drinks, which can cause blood sugar spikes and crashes that can trigger migraines.

#5 Use Medications

I will add ….if you must. There are several medications that can help manage migraines. Over-the-counter pain medications, such as ibuprofen, aspirin, and acetaminophen, can be effective. Prescription medications, such as triptans and ergotamines, can also be effective.

#7 Use Natural Remedies

There are several natural remedies that can help manage migraines. Ginger, magnesium, and butterbur are some natural remedies that have been found to be effective for some people.

#8 Use Technology to Help Manage Migraines

There are several apps and devices that can help you manage your migraines at work. These apps can help you track your migraines, identify triggers, and manage your symptoms. Devices like blue light blocking glasses and special computer screens can also help reduce the frequency of migraines.

#9 Talk to Your Employer

Do not be afraid, ashamed or guilty. Your condition is not your fault. If you suffer from migraines, it’s important to talk to your employer. Explain your condition and what you need to manage your migraines. This may include time off, a quiet space to rest, or flexible work hours.

#10 Seek Professional Help

If your migraines are severe or frequent, it’s important to seek professional help. Also considering applying for disability if you have to. A healthcare provider can help you manage your migraines with medications and other treatments. They can also help you develop a management plan that works for you.