Identify and avoid triggers
Keep a migraine diary to identify potential triggers and avoid them as much as possible. Common triggers include stress, certain foods, hormonal changes, and changes in sleep patterns.
Maintain a regular sleep schedule
Try to stick to a consistent sleep schedule, even on the weekends, to help prevent migraines.
Dehydration can trigger migraines, so be sure to drink plenty of water throughout the day.
Practice relaxation techniques
Stress can be a major trigger for migraines, so practicing relaxation techniques such as deep breathing, meditation, or yoga can be helpful.
Regular exercise can help reduce the frequency and severity of migraines. However, be sure to warm up slowly and avoid sudden or intense exertion that may trigger a migraine.
Chronic stress can increase the frequency and severity of migraines. Consider stress management techniques such as mindfulness meditation, cognitive behavioral therapy, or talking to a therapist.
Use over-the-counter pain relief
Over-the-counter pain relievers such as ibuprofen or acetaminophen can be effective for relieving mild to moderate migraine pain.
Apply heat or cold
Applying heat or cold to the affected area can help relieve pain and reduce inflammation.
Rest in a dark, quiet room
Resting in a dark, quiet room can help reduce the severity of a migraine attack.
Joining a support group or talking to others who experience migraines can provide emotional support and help you feel less isolated.