Migraine management tips from an occupational therapist
As an occupational therapist, I specialize in modifying daily routines and activities to help individuals adapt after an injury or illness. By finding ways to change their environment or activities, I support clients in doing what they want and need to do. Typically, this adaptation happens after the problem occurs, but what if we could prevent the problem from happening in the first place? What can we change now to stop the issue before it starts? This should be our approach when it comes to migraine management.
Why Migraine Prevention Matters
Prevention is important because it stops migraines before they disrupt your life. Migraines prevent people from participating in the things that matter most like socializing with friends, succeeding at work, and enjoying leisure activities. 1 Those who have migraines know how debilitating they are, and here’s why. Migraines are intense. The pain in your head and neck can trigger nausea and discomfort. Even the dimmest light can be unbearable, causing eye strain and pain. 2 Phones and screens, even on the lowest setting, seem overwhelmingly bright, and your brain struggles to process visual input causing distortions. ² Noise is another challenge. Everyday sounds—like a furnace hum or traffic passing by—are easy to ignore when you’re not in pain. But for someone with a migraine, these sounds can amplify, creating a layer of discomfort that makes focusing nearly impossible. 1
Now, imagine trying to work through all of this. Whether it’s reading emails, working with your hands, cooking dinner, or caring for children, everyday tasks become overwhelming when your brain and body are overloaded with pain, light, sound, and nausea. 1 This is why preventing migraines is so important. We need to keep employees in their jobs, students in their classrooms, parents caring for their children, and drivers safely on the road. Preventing migraines means staying engaged and active in the life you want to live. 1
What Migraine Prevention Looks Like
Identify Triggers. First, we identify your migraine triggers—whether it’s bright lights, loud noises, certain foods, or smells—then, we try to eliminate them. A migraine diary is a helpful tool for tracking triggers and potential patterns. 3
Avoid Triggers. Once these triggers have been identified, working with an occupational therapist to develop a targeted plan to avoid these triggers can help.1 If smells trigger your migraines, try to reduce the fragrances in your home from cleaning products to personal care items. If sounds are an issue, an occupational therapist can work with you to request reasonable workplace accommodations such as requesting sound-dampening materials in your workplace (e.g. curtains, wall art, and transition strips to soften door closures). 1 If light is the problem, you can identify colors to paint the walls a tone that absorbs light rather than reflecting it, causing additional eye strain.
Medications. For many people, preventive medications play a crucial role in managing migraines. Some common preventive treatments include beta-blockers, antidepressants, anti-seizure medications, Botox, and CGRP inhibitors.
Lifestyle Modifications. Adopting a healthy lifestyle is one of the most effective ways to prevent migraines. This includes:
- Maintaining a Regular Sleep Schedule: Consistent sleep patterns help regulate brain activity, preventing disruptions that could lead to a migraine.3
- Staying Hydrated: Dehydration is a common trigger for migraines, so it’s essential to drink enough water throughout the day.3
- Managing Stress: Incorporating stress-reducing techniques like mindfulness, meditation, yoga, or deep-breathing exercises can significantly help reduce the likelihood of migraine episodes.3
- Healthy Diet and Exercise: Eating a balanced diet and staying active can improve overall health and reduce the chances of a migraine. Exercise helps release endorphins, which are natural pain relievers, while a healthy diet can keep blood sugar levels stable, reducing potential triggers.3
Non-Medical and Alternative Therapies. For those with light sensitivity, NeuroSpectralTM Regulation (NSR) is a new preventative tool that has been shown to dramatically reduce the frequency of migraines—from an average of 15 per month to just two. 4 In NeuroSpectralTM Regulation, spectral filters regulate the brain’s response to light and visual stimuli, reducing discomfort. Using a unique individualized approach, this new technology is highly effective at preventing migraines in people with light sensitivity. Other non-medical preventative therapies include Biofeedback and Cognitive Behavioral Therapy (CBT). Biofeedback involves learning how to control bodily processes like heart rate and muscle tension, which can help prevent migraines triggered by stress. 5 CBT, on the other hand, helps individuals identify negative thought patterns and emotional responses that could contribute to migraines, allowing them to respond to triggers more effectively. 6
The Bottom Line: Migraine Prevention is Key
The goal of prevention isn’t just to reduce your migraine symptoms—it’s to create a life where migraines don’t limit you. Whether it’s adjusting your environment or implementing tools to minimize harmful light waves, these changes can improve your daily functioning and keep you more engaged in life. In work, personal care, and social activities, effective migraine management keeps you engaged and functional. 1
Consider making prevention a key part of your wellness plan. Learn more about individualized migraine prevention through light sensitivity management at nsrmigrainerelief.com.
References
- Reducing the daily impact of migraines through environmental modifications. (2020). AOTA. https://www.aota.org/publications/ot-practice/ot-practice-issues/2020/addressing-migraines
- Migraine 101: What you should know. (2023). American Migraine Foundation. https://americanmigrainefoundation.org/migraine-101/.
- Migraines: Simple steps to head off the pain. (2022). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/migraine-headache/in-depth/migraines/art-20047242.
- Tosta, S., Ferreira, M., Lewine, J., & Anderson, A. (2024). Individualized spectral filters alleviate persistent photophobia, headaches and migraines in active duty military and Veterans following brain trauma. Brain Injury, 38(3), 177–185. https://doi.org/10.1080/02699052.2024.2309253
- Biofeedback and relaxation training for headaches. (2016). American Migraine Foundation. https://americanmigrainefoundation.org/resource-library/biofeedback-and-relaxation-training/
- Bae, J. Y., Sung, H. K., Kwon, N. Y., Go, H. Y., Kim, T. J., Shin, S. M., & Lee, S. (2021). Cognitive behavioral therapy for migraine headache: A systematic review and meta-analysis. Medicina 58(1), 44. https://doi.org/10.3390/medicina58010044