Alice Turing
The bulk of migraine advice falls flat at the “avoid triggers” and “stay hydrated” stage, something any longtime migraine sufferers already know. Instead, what can truly make a difference are the smaller, more mechanical factors like the right ice pack, the right lighting, and the right tracking system for brain patterns you just can’t retain during a migraine episode. There are several tools and devices that you can use to manage migraines at home.
Cooling Devices That Don’t Lose Their Chill
An ice pack filled with frozen peas loses its efficacy after fifteen minutes. Gel packs designed to fit like a headband (such as Migrastil and ThermalPal) remain cold much longer and don’t require you to hold anything in place with your hand, a significant advantage when moving an arm feels like a major undertaking.
Always have two such packs chilling in your freezer, ready for immediate use. It’s important to note that some individuals benefit from heat on the back of the skull instead of cold on the forehead, so there is no one-size-fits-all approach. Experiment with both during a minor migraine attack rather than a full-blown one.
Lighting Solutions Beyond Simply Using Sunglasses
Photophobia during a migraine attack goes beyond mere brightness; blue and green wavelengths have been found to be more pain-inducing than other colors. For this reason, FL-41 tinted glasses (which feature a rose-brown tint originally developed for individuals with photosensitive epilepsy) can be more effective than traditional sunglasses when worn indoors. Axon Optics and TheraSpecs manufacture FL-41 lenses.
Consider setting your phone and computer to a warm color temperature on a permanent basis, rather than only when a migraine begins. Use the Night Shift feature on iPhones and temperature controls on desktops to activate early in the evening. Proactive light changes can help reduce the cumulative load triggered by light before an attack escalates.
Effortless Tracking for Pre-Attack Insights
Paper diaries tend to fail as they are often not filled out during an actual migraine episode. Apps like Migraine Buddy or N1-Headache can now automatically or with a single tap record information such as time, weather, sleep and food intake. They then generate a comprehensive report that you can share with your neurologist, eliminating the need to reconstruct several months of data from memory.
The real value of such apps lies in having organized pattern data available for your next appointment, especially since neurologists often have only a limited amount of time with patients and cannot determine a pattern from one conversation.
Medication Reminder Systems
A common point of failure for migraine medication such as triptans and gepants is not the medication itself, but rather taking it too late. Keep a dose in your handbag, car, desk, and even your coat pockets to ensure you can access it the moment you feel the first signs. A seven-day pill organizer can be more effective than searching through a cabinet for medication during a prodrome when your decision-making abilities are compromised.
Knowing When to Seek Professional Help
If you find yourself needing to take rescue medication on more than ten days a month, or if the pattern of your attacks has changed and previously effective treatments are no longer working, it’s time to consult a specialist. The Haven Headache and Migraine Center is a practice center that focuses on the diagnosis and treatment of headache disorders as opposed to general neurology. This can be beneficial as general neurologists may not prioritize a migraine the same way.
Creating Your Personalized System
These tips are not a quick fix, but rather components of a long-term system. Individuals who experience a reduction in attack frequency tend to approach their migraines systematically, ensuring that they have the necessary gear readily available, that their data is collected effortlessly, and that their medication is accessible within seconds.
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I'm Alice and I live with a dizzying assortment of invisible disabilities, including ADHD and fibromyalgia. I write to raise awareness and end the stigma surrounding mental and chronic illnesses of all kinds.
