Navigating the Holidays with Migraine
By: Rachel Bennetts-Wu
Tags: Headache, Stress Management, Migraines, Migraine Triggers, Holidays

Getting through the holidays can be stressful for anyone. Add a global pandemic and migraines to the mix and it could have the potential to be disastrous. The triggers for those of us who suffer from migraines seem to be endless during this time of year.

Image by Andrew Neel via Unsplash

Migraines are going to happen, but taking steps to decrease the pain can be a great proactive approach. Here are some helpful tips to enjoy the holidays, while keeping pain at bay.

Proper planning to decrease stress

The holidays present to us an overwhelming amount to do…shopping for gifts, meal planning, shipping gifts, holiday cards, dealing with family. It all gets to be way too much! Stress is one of the #1 triggers during this time of year, which is why I make sure to give myself more time to plan in case I’m down for a couple of days with migraine. When I’m at my best and feeling well, I’ll jot down my “to do” items on my list app and add to it as I think of extra items. Having this list there to refer to is helpful when I’m ready to knock items off my list, but brain fog may still be lingering.

On the subject of reducing stress, if you need to step away or say “no” to a social activity or obligation, do it! This has been a tough one for me since I have severe FOMO. But at the end of the day, I know I’m not going to feel better or enjoy myself unless I rest and do what I need to do. On a positive note, with the reduction or elimination of social gatherings this year, we migraineurs have less canceling to worry about. I’m as ready as anyone to kick 2020 out the door, but I have to admit I’m enjoying the low maintenance couch time, watching movies with my kids.

Take time for yourself to rest

You’re going to need to take some quiet, down time for yourself, so make sure to plan on that too. Set time aside to get a massage, read, meditate, do some yoga, stretch or take some breaths. The “Breathe” app on your phone is a useful tool to make you mindful of your inhale/exhale pattern and I find it helpful in reducing my own stress if I’m truly mindful about it.

Be mindful of what you’re eating/drinking

The holidays are full of delicious treats, which on top of being unfriendly to the waistline, can also tend to be migraine triggers. While it’s tempting to go overboard on cookies, cheese plates and wine, it’s important to remember what your personal triggers are and limit yourself.

For myself, if I eat one trigger food it typically won’t set me off, but if I’m stressed out, my shoulders are tight, I’m tired, the weather is wonky AND I decide to eat the wrong thing it might put me over the edge. If I do indulge, I’ll plan for it by staying hydrated and making sure my other meals that day aren’t trigger heavy. (disclaimer: I’m not perfect at this and trigger management is certainly not a perfect science, especially when will power is involved!).

Forgive yourself for miss-steps

I can’t stress this enough, give yourself some grace this holiday season. I’ve spent so much time feeling worthless when I have a migraine and being angry at myself for needing to rest.

If you ate that trigger food or didn’t stick to your exact schedule, be easy on yourself. Beating yourself up won’t do you any favors (trust me, I know from experience), so instead try to change your mindset. If you have to rest today, you will be preparing yourself to feel your best tomorrow. Today’s migraine hopefully won’t turn into tomorrow’s migraine. I’ll say it again for the folks in the back…rest is necessary! And more so during the holidays and after the year we’ve had.

Also, don’t feel guilty if you’ve had to distance yourself from family this year. I won’t be seeing my parents this Christmas due to Covid and the fact that my dad is going through cancer treatment. My kids are back in school, so it’s not something I felt comfortable with no matter which way I spun it. I’m fortunate that my parents are in agreement about not getting together this year, but I know so many are carrying around the added guilt of not seeing family (either self-inflicted or not) and that doesn’t help matters. Forgive yourself and know that you’re doing the best thing.

Be happy, be well and remember to slow down this season. Appreciate and respect your body, and know that even getting through this year has been an accomplishment in itself. Here’s to a more pain free 2021.