7 Migraine Stress Management Strategies

What are Migraines and their causes? 

Migraine is a common health condition in which throbbing pain is felt severely or moderately on one side of the head. People who get migraines feel sick and it badly affects routine activities. Migraine stress management is a way to keep these migraine stresses at bay.

This condition strikes people with sharp one-sided pain along with sensitivity to light and sound. Some people may feel better after vomiting and resting in a quiet place with dim or no light.

Women are affected more by migraine as compared to men. According to National Health Services, 1 in 5 women is affected with severe to moderate headaches while 1 in every 15 men suffer from it in early adulthood.

Migraines can be caused by sudden changes in the brain's chemicals. Nerves and blood vessels in the brain can trigger headaches, however, the exact cause is still unknown.

Tiredness, stress, starting of periods, certain foods, and drinks can set off a throbbing headache. Genes can play a role in this condition as it is found out that those having migraine issues have the same in some of their relatives or family members.

Table of Content:

Types of Stress migraine
Symptoms of Active Migraine
What are Stress Migraines?
Migraine Stress Management
How Long do Stress Migraines Last?
When to Make an Appointment with the Doctor?

Types of Stress Migraine:

According to a study in 2001, migraine attacks can be provoked by stress. These attacks can be of different types. These include the following kinds.

1) Migraine Without Aura:

76% of people suffered from migraine with aura. This type of migraine comes without any warning signs or symptoms. It is one of the most common types of migraine and it comes all of a sudden. 

2) Migraine With Aura:

74% of people suffered from migraines with aura. In this kind of migraine, people experience symptoms before getting a migraine. This can include a stiff neck, constipation, mood swings, frequent yawning, increased thrust, and urination, etc.

3) Migraine with and without Aura:

91% of people suffered from both migraines that are with aura and without aura. 

Note: There is also a silent form of migraine known as 'migraine aura without headaches'. In this silent form, one feels all the symptoms without having a headache. Silent migraines are relatively rare and only 3-5% of people experience them. These types of migraines develop when the brain gets difficulty adjusting to sensory stimulations like noises and light. This type is not specifically triggered by tension or stress.

Symptoms of Active Migraine:

Its symptoms include:

• Nausea
• Vomiting
• Dizziness or lightheaded
• Increased sensitivity to light, sound, smells, and touch
• Throbbing pain on one side of the head mostly around the temples.

What are Stress Migraines?

Stress migraines are referred to as moderate or severe headaches caused by stress. Although the International Headache Society doesn't use the word 'stress' for these types of migraines, people usually associate this term with migraines caused by tension or stress. It was reported in a study covered by having researched on 250 people in 1999 that those having migraines or severe headaches have higher stress scores than those who don't have migraines.

Can Stress and Emotions Bring on Migraine Headaches?

High stress and emotions can trigger migraine and it's one of the most common causes of it. When someone is in stress, brain chemicals and hormones go up and down. 

During stressful situations brain releases chemicals that battle the circumstances. This process is known as 'fight or flight' response.

Some people may get headaches or migraines when they become relaxed after having stressful or emotional situations. This happens mostly on weekends when they become relaxed or calm down after stressful shifts or situations. And because of that these headaches are known as 'weekend headaches' or 'letdown migraines'. 

Migraine Stress Management - How can I manage stress to avoid headaches?

Below are the 7 tips that help in managing stress to eschew migraines.

1. Getting Adequate Sleep:

Getting adequate sleep helps to function properly in the day ahead. Stress can affect sleeping patterns badly. It's hard to get deep sleep when feeling anxious and this condition makes one comes in and out of sleep throughout the night. Stress erroneously lower sleeping efficiency and it's understood that deep sleep helps in repairing the body and restoring itself.

Sleeping is one of the best natural ways to calm and relaxes the body. It's a powerful natural stress reducer. Making a sleeping schedule aids the brain to improve concentration and fillip mood. This leads to good judgment and proper decision-making. A well-rested person can act and deal with difficult situations better as compared to those who are restless. They have more ability to cope with stress and have more energy and mental clarity juxtaposed to those who sleep less. 

By taking adequate rest there are lower chances of severe stress and anxiety thus fewer chances of migraines triggers. Those, having issues with sleeping can check the post, 'How to Get a Better Night Sleep'.

2. Exercise Regularly:

Exercise plays an essential role in feeling positive and happy. Physical activities improve blood circulation in the body which results in improving the body's ability to utilise oxygen. This factor works for the brain's proper functioning. Physical activities release endorphins from the brain. The endorphins are 'feeling good' hormones and give the feeling of well-being.

There are many kinds of exercises and for migraine stress management, choose exercises that are moderate aerobic exercises. This can include brisk walking, jogging, swimming, water Zumba, riding a bike, rowing, playing tennis, etc. These important exercises boost mood and uplift emotions. 

All types of exercises and physical activities are good for health. Even gardening or simply washing a car can help in lifting the frame of mind. However, enjoying those activities are also vital to achieving the goal. Doing stress-releasing activities with a partner has stress-busting effects on both. It's recommended to do 20 - 40 minutes of exercise 5 days a week.

Before starting any type of exercise or physical activity ask a doctor if you have any medical conditions or are not sure about them.

3. Eating a Balanced Diet:

This is needed to be aware of what types of foods are good for our mental and physical health. Eating different foods has, unlike impact on the body. Taking the right foods helps in taming stress. 

Researches show that calcium helps in reducing stress and anxiety. It's good to add foods high in calcium like low-fat milk, yoghurt, and leafy greens in the diet to reduce muscle tension and stress. Zinc is one of the essential minerals and it helps in regulating the brain's function and the body's response to stresses. Foods enriched in zinc are meat, oyster, etc.

Drinking herbal tea gives a sense of calmness and a feeling of warmth. It is not all about nutrition but inducing a relaxed feeling. 

Dark chocolate is also paradoxically good for health and a good alternative to milk chocolate. It tastes nice and also has amazing antioxidant properties to reduce stress by having a chemical and emotional impact on the body. Eating dark chocolate lowers the level of stress hormones and boosts mood.

Whole-grain foods, avocados, fishes, warm milk, and nuts are excellent sources to keep fit and healthy (both mentally and physically). These foods help in reducing stress check the post, '5 Foods You Should Eat Everyday' to know more about eating healthy foods daily. 

Foods Trigger Migraines are:

The following are the foods that can be caused developing migraines. Try to avoid them when experiencing frequent headaches. 

Caffeine: Drinking too much coffee, or tea, or eating too many chocolates can trigger a migraine. Also, withdrawing completely from it can give headaches as it offers headache relief when taken occasionally. 

If anyone has stress issues then they should avoid taking too much caffeine as it increases anxiety and is not good for mental health.

Alcohol: 25 % of people who get regular migraines drink alcohol (red wine and beer) so it shows that alcohol is linked to headaches. Also, it causes dehydration which is a significant factor in developing headaches.  

Artificial sweeteners: Artificial sweeteners are used in foods by diabetes patients and they are also used in processed foods as an alternative to sugar but can give migraines.

Chocolates: After alcohol, chocolates are the second most common cause of migraine triggers, as stated by the American Migraine Foundation. 22% of people who experience migraines eat so many chocolates.  Caffeine and Beta-phenylethylamine are chocolate ingredients that contribute to migraine's trigger.

Salty Foods: As salt contains sodium, an excess amount of it in foods can elevate blood pressure. This high blood pressure gives migraines and headaches. It is hard to find low-sodium food options when out, check the post, 'Best Low Sodium Fast Food Options' when out, and avoid eating salty foods.

Apart from the foods above avoid eating junk and foods high in refined carbohydrates. A balanced diet is essential to feel better and a recommended way to control migraine stress.

4. Practice Relaxation Techniques:

Practising relaxation techniques can work wonderfully to treat stress naturally.

Yoga:

Yoga can help with stress, tension, and anxiety. Certain body postures aid in relieving the body's stress and relaxing it. Yoga induces a sense of peace and happiness. It's a mind and body practice that covers certain physical postures, breathing techniques, and meditation (relaxation). For beginners, it's advisable to do this with an instructor to avoid any injuries. To know the body poses that help in relieving stress, check the post,  'Yoga for Inner Peace: A Stress Relieving Sequence'.

Breathing Exercise:

Deep breathing is a simple yet powerful relaxation technique. This exercise can easily be done and practised almost anywhere. It's a quick method to get feelings of anxiety under wraps. This technique can be combined with other relaxing methods like aromatherapy. Check the post, 'Diaphragmatic Breathing and its Benefits [Deep Breathing]' for more information on how to practice this technique.

Praying:

Prayer is a path to connect to the divine. There are different practices in different religions to connect with him. Prayer provides stress relief as the people share their worries with God and don't feel alone. It gives people awareness of their doings and lessons inherent in everyday life.

5. Decide and Stay Organised:

Try to make decisions and solve problems before going to bed. Brooding over bad or unexpected circumstances would do badly if not worse. Try to make an effort to take some time out for yourself to think and deal with the hard situations. Don't drag things or keep entangled with toxic situations or people.

Decide and handle situations rather than worrying without solving them and if the situation is unsoluble then stop thinking about it as thinking won't help either.

The organising workload can help in lowering stress levels. Know self-limit and prioritise things accordingly. Clutter office or house can be stressful when looking for an important file or kind of stuff like keys, safety kit, etc.

6. Be grateful:

A negative mindset can take to serious disasters. Gratitude is a way to purge negative feelings and sentiments. There is a natural process to start thinking negatively during gloomy days but being grateful pulls out bleak thoughts and lingering emotions. Every night before going to bed, practice giving thanks for the positive and nice things that happened during the day. Expressing gratitude gives the mind positive feelings and targets.

7. Cognitive-Behavioural Therapy:

Cognitive-Behaviour therapy is a psycho-social act of intervening to improve mental health. For dealing with everyday stress it's important to feel confident and have self-control. This behaviour helps in handling stressful situations with less discomfort. 

Cognitive-Behavioural therapy provides a new view to see and be aware of a hard day-to-day situation. It lowers the intense physiological and emotional symptoms caused by stress and difficult circumstances. This therapy gives strategies to handle snags with ease and confidence.

This therapy discovers the reason behind the stress response caused by the body in certain situations. It helps in giving an understanding of why a particular pattern of thinking stuck someone under pressure that restrains them from feeling better. It encourages new positive thinking and habit patterns that can falter stress factors in life. 

It enables us to cope better with hard circumstances that are giving tension and pressure in life. Both NHS or Private healthcare for employees covers Mental healthcare plans. It costs around £150 -£400 for initial consultation or assessments. It may be covered by insurance or will be free of cost on NHS. Also, you can talk to a therapist online anonymously or choose betterhelp online counseling or a service of your choice.

How Long do Stress Migraines Last?

According to the National Headache Foundation, migraines can last 4 to 72 hours. Apparently, most migraines last about 4 hours but in severe cases, they can take up to 3 days to go away. For treating migraines at home, one can take paracetamol; rest in a dark and quiet room for a few hours.

When to make an appointment with the Doctor?

Usually, migraines go on their own without needing an appointment with a doctor, taking simple painkillers would help. Paracetamol and ibuprofen can be taken to ease throbbing pain but overdosing of these medicines should be avoided and are not good for health. But when migraines are severe and even after avoiding possible triggers one experiencing symptoms then it's better to make an appointment with the doctor. GP prescribes medication to stop further migraine attacks.

Call 999 when developing the following symptoms. 

• Experiencing severe agonising migraine that has never developed before.
• Developing high temperature, neck stiffness, double vision, seizure, confusion, and a body rash.
• Paralysis or feeling weakness on one side of the face or one arm or on both arms. 
• Couldn't speak properly, Slurred when speak.
• Migraine comes with aura and symptoms last more than an hour.

Above can be the signs and symptoms of serious health conditions and should be promptly treated. These conditions can include a stroke or meningitis.

Note: Migraine attacks can come often or occasionally. Also, sometimes it takes years to pass between migraine attacks. For some people, migraine attacks become worse over time but most have a tendency to improve over passing years.

Did I Miss Anything?

Now I'd like to hear  from you:

What strategies from today's post you are going to try first?

or maybe I didn't mention one of your favourite tips

Either way, let me know by leaving a comment below right now.

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