You know if you have a migraine – it is extremely painful and can negatively affect your daily routine and even your ability to sleep. If you are suddenly hit with a migraine remember these five steps for emergency migraine relief: CHILL: C - Cold – Use a cold therapy (ice cubes in a towel, frozen vegetables in a bag, or a cold shower) to help ease the pain. Apply a cold pack around your neck when your migraine hits as colder blood may help reduce swelling and dull pain. H – Heat – Heat up your hands or feet to get your blood flowing. Some people even combine these first two by sitting on their bathroom counter with their hands and feet in warm sink water while placing ice at the base of their skull. I – Inhale – Breathe cool, fresh air and avoid scents like smoke or perfume that may make your migraine worse. Try alternating nostrils and focus on taking the deepest breaths possible. L – Liquids – It’s important to stay hydrated when you have a migraine. Drink at least 16 ounces of water and avoid soda, coffee and tea as their high sodium content will dehydrate you. L – Lights out – find a dark room or turn out the lights. If this is not possible find an eye cover to block out as much of the light as possible. Working through this list in order is not as important as speed. Acting fast to reduce your controllable migraine triggers and symptoms will give you the chance at intercepting a full-blown migraine attack before it starts.