Managing chronic migraine with self-care

For individuals living with chronic migraine—defined as experiencing 15 or more headache days each month—there’s encouraging news: a variety of effective acute and preventive treatments are available. 

But managing chronic migraine involves more than just medication. Incorporating self-care into your daily routine can also play a meaningful role in reducing both the frequency and severity of migraine attacks.

Self-Care Is Essential, Not Selfish

Dealing with a long-term condition like chronic migraine can be overwhelming. Frequent headaches may affect your work, relationships, and day-to-day functioning. It’s easy to feel guilty for taking time for yourself or to dismiss self-care as a luxury.

But self-care is not an indulgence—it’s a necessary part of maintaining your well-being. In fact, it’s especially crucial for those managing chronic migraine. Stress, a common migraine trigger, can be reduced with regular self-care practices. Taking time to care for your body and mind can help build resilience, improve overall health, and provide the strength needed to cope with migraine attacks.

Self-care includes more than just relaxation. It means prioritizing your physical and emotional health: eating balanced meals, staying active, engaging in activities that bring you joy, and staying connected with loved ones. These habits not only support your overall well-being but can also positively impact how your body responds to migraine pain.

Ways Self-Care Can Support Migraine Management

You don’t need an elaborate routine to make a difference. Even small, consistent changes in your lifestyle can have a significant impact. Here are a few key self-care practices to consider:

-Eat and hydrate consistently: Skipping meals can lead to migraine attacks. Aim to eat balanced, nutritious meals at regular times. Stay hydrated, and try to avoid common dietary triggers such as alcohol, chocolate, aged cheese, and processed meats.

-Prioritize good sleep: Both too little and too much sleep can trigger migraines. Establish a consistent sleep schedule—going to bed and waking up at the same time each day—and create a restful sleep environment free from noise and distractions.

-Incorporate regular exercise: With your doctor’s approval, find enjoyable ways to move your body. Exercise releases endorphins that improve mood and reduce pain. Activities like yoga are especially beneficial for reducing migraine frequency and severity. Plus, regular physical activity helps manage weight, a known migraine risk factor.

-Manage stress effectively: Stress is closely linked to migraine attacks. Try relaxation techniques like meditation, deep breathing, or progressive muscle relaxation. Dedicate time to hobbies or moments of calm, whether it’s reading, walking, or simply spending time outdoors. Stay connected with supportive friends or family, and learn to set healthy boundaries when you’re feeling stretched.

Building a Sustainable Self-Care Habit

At first, it might feel unfamiliar or even difficult to prioritize self-care. One helpful strategy is to schedule it into your daily routine just like any other important task. Use tools like smartphone apps to set reminders, track your progress, or guide meditation and breathing exercises.

With consistency, self-care can become a natural part of your life. And as you continue to nurture your body and mind, you may begin to notice improvements not only in your overall well-being—but also in your chronic migraine symptoms.