8 Tips to Get Things Done When You’re Dealing with Migraine

Migraine can make it difficult to complete tasks, but planning ahead and getting the support you need can help you stay on top of your to-do list.

It can feel like nothing will stop you in your tracks more than a migraine flare-up.

As a migraineur, I know how they can get in the way of completing tasks and prevent you from achieving your goals.

I’ve developed a few tips and tricks that will help minimize the impact of chronic migraine. I hope these tips can help you find new ways to work with migraine to accomplish your personal vision. 

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1. Get organized

When migraine is making it harder to get stuff done, I feel more empowered if I write everything down that I need to accomplish. This helps me feel more in control of my personal and work obligations.

Keeping an up-to-date planner also helps. I break tasks down and highlight them as I finish to prevent that nasty feeling of being overwhelmed.

2. Take breaks

I also make sure to factor in some breaks. I’ll stream one of my favorite shows or movies or have one of my favorite meals. I’ve found that distracting myself by taking a break from the migraine experience helps immensely.

It’s often about finding a balance to help you manage your pain and work around your symptoms.

3. Do things that relax you

When I’m starting to feel a migraine attack coming on, I tend to panic. I imagine all the pain, nausea, and sensitivity to light. Anxiety has turned out to be one of the worst parts of my migraine experience. Over the years, I’ve developed ways to manage it.

Music is a big go-to coping skill for me. When I start to feel a migraine episode coming on, I put on a favorite playlist. Sometimes relaxing classical is especially helpful, but you may have songs that work for you. Music helps me distract and self-soothe without that awful sense of panic.

I also turn to deep breathing and self-talk techniques to get me through the moment.

For example, I tell myself, “Yes, I am starting to experience a migraine attack. I’ve had migraine attacks before, and I’ve survived them. There are things I can do to cope with this distressing experience and get through it moment to moment.”

4. Avoid bright lights and other triggers

I’ve learned that bright lights make everything worse for me, and I absolutely cannot have the lights on during an attack.

I’ve established a ritual for coping with migraine attacks that involves going into my bedroom with all the lights off and putting a pillow over my head. After being in a dark room for a while and going through some deep breathing, I’m often able to get back to whatever task needs to be done and move on with my day.

While it may not be bright lights for you, you likely have other triggers that you can deliberately avoid when possible. If you’re not sure what your triggers are, try keeping a symptom-tracking journal.

5. Take migraine rescue medications

Neurologists are specialists who treat nervous system disorders like epilepsy and migraine. They’re immensely helpful when you’re dealing with chronic migraine. They can prescribe rescue medications that provide chemical help to cope with a migraine flare-up, and they’re experts at getting you through the worst of it.

I’ve been seeing the same neurologist for over 5 years. She’s prescribed medications that I can take at the onset of a migraine episode. She’s also recommended lifestyle changes I can do to minimize the disability caused by my migraine flare-ups.

You’ll want to pick a doctor you can trust, and who listens to you. This should also be a collaborative relationship where you work together.

If you can’t get an appointment with a neurologist in your area, there are other options. You might be able to see a nurse practitioner or physician assistant who is supervised by a neurologist.

In the meantime, if you have a primary care doctor (PCP), he or she may be able to refer you to a neurologist and support you until you’re able to see them.

6. Don’t procrastinate or wait until the last minute

Sometimes, migraine flare-ups can keep you out of commission for a while, making it harder to get things done. I try to keep ahead of things in case an unexpected migraine comes up and I’ll be in bed for a while.

Procrastinating will only add to the anxiety, making migraine feel even worse or more unmanageable. I have noticed that when it seems I have to get something done more urgently, my migraine experience is more painful.

Again, it helps me to break things down into smaller tasks and reward myself when I accomplish things in bits and pieces. Stress management is so important when you’re managing chronic migraine and dealing with everyday stress. 

7. Let go of perfection

At the same time as you do your best to get organized and not procrastinate, be sure to give yourself grace.

Perfectionism can make migraine even worse, and it’s not your fault when you experience a migraine episode.

8. Go to a mental health professional

There are many different psychological treatments that can help you cope with chronic migraine. As I mentioned above, relaxation techniques like deep breathing and positive self-talk can help a lot.

You may have heard of the mind-body connection. This is especially evident when you’re dealing with migraine. I also live with a mood disorder, and I’ve noticed that my depressed moods worsen my migraine episodes — and vice versa.

For the last few months, I’ve been seeing a clinical social worker who is helping me manage anxiety. Being able to do this puts me back in the driver’s seat where I’m able to get stuff done — even when I have migraine attacks.

Takeaway

Migraine can stop you in your tracks, but there are strategies you can use to move along at your own pace. What works for me may not work for you, but I hope you’ll find some useful tricks you hadn’t thought of before.

From taking it slow, getting lots of rest, staying organized, and enlisting support, you’ll be on your way to getting back to your to-do list as soon as possible.