The Rules

The rules

These are my rules for dealing with migraine.  I wrote them up after experiencing 3 consecutive migraines in the same day.  Though it may have been the result of changing my medication regimen, I am certain at least one, if not two, of those migraines could have been averted... by simply following the rules. 

Though the rules are personal to me, I tried to generalize them as much as possible, and sincerely hope they're helpful for other migraineurs dealing with the same issues.

Rule #1: Don't fight it, trust the body, if it's telling me to stop staring at the computer screen, then stop

Rule #2: Listen to my body, trust it... if it's giving me a migraine then don't try to use this time to "catch up", tackle chores, work on the computer, etc... Take the time my body is desperately telling me it needs, to just relax and do nothing

So that's pretty much the rule... trust the body, listen to what it's telling me, relax and slow down.  And generally, in a light and open way, avoid the things I already know cause and and aggravate our migraines.  My personal list is below:

• avoid peanuts, red wine, and processed foods


• don't eat too much sugar, cheese, pizza, and be careful with alcohol.  Ultimately, I know what I can eat, don't lie to myself about it
  


• do keep hydrated, especially before bed
  


• eat regularly and don't stay hungry for long, buy snacks and take them to work--migraine safe stuff and do it in bulk
  


• don't go to bed hungry, but don't eat right before bed or in the middle of the night
  


• do mindful exercises--yoga, breathing, meditation, or even walking
  


• focus on breathing... I know it's listed above, but it's important enough to say twice
  

Prodromal:  During signs of an aura: close my eyes, go into a dark room, and focus on breathing, give myself 5 or 10 minutes.  This simple technique has successfully prevented a few migraines.  Also, if I feel body tension, a position I'm sitting, standing or lying in becomes uncomfortable, listen to my body... stand up, move around, stretch...  Ultimately, don't over do it.  I'm not a machine.

During Migraine

Rule #1: Don't beat myself up or deny it... this is a vicious cycle that only causes more pain (physically and emotionally).  Accepting the migraine is surprisingly therapeutic.

Rule #2: Don't fight thru it.  This is the flip side of denial.  Fighting through it also expends a lot of energy that can increase the intensity of a migraine.  You're only fighting a battle against yourself.  It's one that you can't win.

Rule #3: Breathe, and focus in on pain rather than avoid it.  This is a surprisingly helpful mindfulness exercise.  By focusing on the pain we're accepting it, listening to our body.  In my experience, after employing a laser-like focus directly on the most painful area (usually behind my right eye) for 5 seconds or so, the intense pain dulls... it's hard to explain.

Rule #4: Don't try to use my eyes, if I can help it, expose myself to excessive light or peripheral light

Rule #5: Drink lots of fluids and remember to eat

Rule #6: Last, but not least, breathe...