For many of us who suffer with migraines, stress is a common trigger for us. Let’s face it, it’s already challenging enough to have to deal with the chronic pain of migraine, so when you add the challenge of stress to the equation, it becomes another one of those “no win” situations. Stress can cause migraine and in turn, chronic pain creates more stress—and so the cycle continues. On top of that, if your body is accustomed to constant stress, when the weekend rolls around, you can easily find yourself with a “let down” migraine when the stress abruptly lowers. Not exactly a great addition to your already stressed out situation and health when living with migraines.

Peter Goadsby, M.D., Ph.D., who specializes in the treatment of headache disorders at UC San Francisco Medical Center says, “The migraine brain is vulnerable to change such as sleep and stress, and is therefore best kept stable.” Good advice for those suffering with Migraine.

As I have often mentioned before, keeping a headache diary  is one of the most effective ways to control migraine in that we are better able to understand our migraine triggers and see where are stressors are coming into play. These days we all lead such busy lives. So how can we better manage the stress associated with migraine? Below are a few tips for you to try:

Get Enough Sleep

This one is so important, and one I have mentioned before. I don’t know about you, but on weekends when I have worked all week, I just don’t want to have to go to bed early. I want to make the most of my time. However, there is evidence from studies that confirms how important sleep is for everyone, but especially migraine sufferers. In a recent study of over two hundred people living with Migraine, over 85% reported clinically significant poor sleep quality, which is associated with headache frequency, depression, and anxiety.
Good sleep habits include avoiding food or caffeine before bed, getting to bed at the same time every night, often having a relaxation ritual, and avoiding electronics for at least an hour before bedtime.

Be Protective of Your Time

Learn to schedule some self-care time into your busy schedule. If you have to, book time for yourself on your calendar. If you’re a stay-at-home mom, consider finding a friend to exchange babysitting time with you so that you can take some time for yourself during the week. Also, remember that sometimes you just have to say “no.” Don’t over-extend yourself or obligate yourself to something that you just don’t want to do. This will overwhelm you or create even more stress for you.

Prioritize

If you are a list person – great! Think about your priorities, and then write them down on a list. Review your list and categorize things so that you can see what’s most important on that list? What can you eliminate from your list when you see it in black and white? Being constantly on the go and focusing on tasks that really don’t bring you joy and fulfilment may be things you want to remove from your life – this will lower your stress level.

Be Relationship-Minded

Studies show that interacting with other people relieves stress. Make sure your schedule includes alone time with your spouse or significant other to talk and laugh together; get off the couch and find something to do that’s fun and maybe out of routine. Reach out to your family and support network — and in return give them your support too. When you increase interaction with those close to you, your stress will be minimized.

Learn Healthy Communication Skills

Don’t be passive. If you are not letting people know what you want in your life, how you are feeling, etc. you are doing yourself a disservice. Learn strong communication skills. Good communication skills will help you become self-confident, more able to communicate the important things clearly, and again lower your stress level.
Taking steps to reduce your stress levels is very healthy – and not just because it helps with your migraines. This will also improve your overall health. You don’t want to have to deal with situations that pile things even more stress. Take a step back and determine what your stress-factors are, then take steps to reduce or even remove those stressors from your life. Taking these steps will not only help reduce your stress-load, but may help to reduce other migraine symptoms as well. Inventory your life, and start taking steps in the right direction today to reduce or eliminate your stress.

To learn more about natural remedies, and how they can relieve your migraine pain and act as a preventative, please check out my book, “The Ultimate Migraine Handbook: An Holistic Approach to Migraine Relief.”