Understanding Migraines: How to Support Yourself When Pain Strikes

Migraines can be caused from a series of issues such as dehydration, the weather and stress.

Migraines can be debilitating. They can disable you for days, completely disrupting your schedule and affecting everyday aspects of your life. I want you to know that I understand this from personally experiencing hemiplegic and seizure-related migraines. From my experience, I hope to share insights and practical strategies to help you navigate migraines safely and effectively so you can evaluate whether it is something you can manage at home or if you need to seek immediate medical attention.

Types of Migraines

Migraines aren’t “just headaches.” They come in different forms, each with unique challenges:

• Cluster migraines: Extremely painful, often affecting one side of the head and occurring in cycles.

• Thunderclap migraines: Sudden, intense pain that peaks within a minute. These can mimic life-threatening conditions and require immediate emergency care.

• Hemiplegic migraines: Rare migraines that cause temporary paralysis or weakness on one side of the body.

• Silent migraines: Migraines without head pain but with other symptoms such as aura, dizziness, or visual disturbances.

• Seizure-related migraines: Migraines triggered by or connected with seizure activity.

• Retinal migraines: Cause temporary vision loss or visual disturbances in one eye.

• Menstrual migraines: Linked to hormonal shifts during the menstrual cycle, often appearing right before or during menstruation.

• Vestibular migraines: Involve dizziness, vertigo, or balance issues, sometimes with or without head pain.

• Abdominal migraines: More common in children but can occur in adults, causing stomach pain, nausea, and vomiting instead of head pain.

• Chronic migraines: Defined as having migraines on 15 or more days a month for over three months.

It is also possible to experience multiple types or a combination of different migraines, which can make management and treatment more challenging.

Common Triggers

Migraines can be provoked by multiple factors:

• Dehydration, even mild, can trigger a migraine

• Hormonal changes, especially in women, may cause episodes

• Lack of sleep or insomnia often contributes to migraine frequency and severity

• Food triggers such as processed foods, aged cheeses, chocolate, artificial sweeteners, or foods high in sodium or preservatives

• Stress or environmental factors, including bright lights, strong odors, or loud noises

• Acute injury or head trauma, as a sudden head injury can trigger migraines

• History of traumatic brain injury, as past brain injuries can increase susceptibility to migraines, sometimes years later

• Caffeine, both excess intake and sudden withdrawal, can trigger migraines

• Barometric pressure and weather changes, which can especially provoke severe migraines for some people

• Screen or eye strain from prolonged screen time or bright lights

• Jaw tension or TMJ issues, such as teeth clenching or grinding

• Solar flares, which can influence neurological and migraine activity

• Heat and humidity, which can trigger migraines, especially in regions like Texas

  
  

Simply resting in a dark, cool, quiet room can help when migraines are overwhelming.

Supportive Options for Migraine Relief

While I cannot diagnose or prescribe, I can share supportive methods that may help ease migraine symptoms:

• Hydration and electrolytes: Sometimes migraines stem from dehydration. Keeping your electrolytes balanced is important. You can even make a homemade electrolyte drink with water, a pinch of salt, and a splash of citrus.

• Electrolyte supplements with caffeine: Another option is taking an electrolyte supplement that contains caffeine. For some people, this combination helps relieve migraines. Caffeine can open the vascular capillaries, improving circulation and easing pressure.

• Cryotherapy: Ice caps or cold packs applied to the head or base of the skull can ease migraines within 30 minutes. You can also submerge your hands and feet simultaneously in ice cold water for about one to two minutes, or as long as you can tolerate. This can sometimes offset a migraine. The cold helps open up the vascular capillaries, supporting circulation and relieving pressure that may contribute to migraine pain.

• Heat therapy: Alternating heat and cold therapy at the base of the neck can provide relief for some migraines. Warm eye packs, heated in the microwave, are particularly effective for retinal migraines or vestibular migraines to calm symptoms.

• Aromatherapy: Essential oils like frankincense, copaiba, lavender, clary sage, and migraine-specific blends may help lesson a migraine.

• Aromatherapy Inhalers: You can use any aromatherapy inhaler of your choice. Many contain blends of essential oils that help soothe minor headaches or provide migraine relief.

• Analgesic creams: Products such as Relief Cream, Lasting Touch Analgesic Cream, or Tei Fu Oil from Nature’s Sunshine are excellent options for easing migraine-related discomfort.

• Massage: Gentle massage of the scalp, temples, and base of the skull may provide comfort. Visiting a professional massage therapist can also be beneficial for ongoing support.

• Relaxation techniques: Binaural beats, soothing music, or simply resting in a dark, cool, quiet room can help when migraines are overwhelming. Sometimes, sleep is the best reset.

• Red light therapy: Case studies suggest it may help with migraine relief, especially if trigeminal neuralgia is involved.

• Herbal Teas: Chamomile, lavender, lemon balm, peppermint, and ginger teas are great options to help ease migraines.

Alternative Therapies for Migraines

Several alternative therapies may help manage migraine symptoms in addition to traditional approaches. Cryotherapy chambers, acupuncture, decompression therapy, floatation or sensory deprivation tanks, and other wellness modalities are available at specialized clinics. I've tried most of these therapies, and they have been helpful for my migraines. These therapies can help reduce inflammation, relieve tension, improve circulation, and promote relaxation, which may contribute to migraine relief. Always consult with a healthcare professional before beginning any new alternative therapy.

Reflexology can be helpful to use to help stop a migraine.

Quick Reflexology Tips for Migraines

Applying gentle pressure to reflex points on the feet can help alleviate migraine intensity.

• Great Rushing (Liver 3): Top of the foot, between the big and second toes – helps relieve stress.

• Brain Point: Behind the big toenail – pinch for 10 seconds and repeat.

• Eye Point: Between the second and third toes – press and make small circles to relieve eyestrain headaches.

• Neck Point: Base of the big toe – press and circle to ease neck tension.

How to Use: Sit comfortably and apply gentle pressure or small circular motions on each point for 10–20 seconds. Repeat as needed for relief.

Preventive Tips and Early Warning Signs

Many migraines can be managed more effectively by noticing early warning signs and incorporating preventive habits. Prodrome or early symptoms may include mood changes, fatigue, food cravings, or neck stiffness, while aura symptoms can involve visual disturbances, tingling, or speech changes. Keeping a migraine journal to track triggers, duration, intensity, and relief strategies can help you identify patterns and communicate more effectively with healthcare providers. Lifestyle habits such as maintaining a consistent sleep schedule, staying hydrated, eating balanced meals, limiting excessive caffeine, and engaging in moderate exercise may reduce migraine frequency. Always follow your physician’s guidance regarding medications, as combining preventive strategies with medical care can optimize relief and safety.

Remember to listen to your body, stay aware of your triggers, and never hesitate to seek emergency care if something feels different or severe.

When to Seek Emergency Care

Migraines can sometimes signal serious underlying conditions. Seek immediate medical attention if:

• You have a thunderclap migraine with sudden, explosive onset of pain

• You experience a migraine after hitting your head or a fall

• A seizure is followed by a migraine that does not stop

• You notice new neurological symptoms such as vision loss, paralysis, or confusion

• Your migraine persists despite hydration, rest, and prescribed medication

• The pain feels different from your usual migraine pattern

These could indicate a brain bleed or another urgent condition requiring immediate care.

Final Thoughts

Migraines are complex, personal, and deeply impactful. The goal is not just to endure them but to understand your body’s signals and support yourself with tools that bring relief. Remember to listen to your body, stay aware of your triggers, and never hesitate to seek emergency care if something feels different or severe.

With care and support,

Susan Walker LMT

Massage therapy is not a substitution for medical treatment. The massage therapist cannot diagnose, treat or prevent disease. The therapist can only recommend products and services. Please consult a medical physician for further treatment.​

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