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“It’s just a headache. Can’t you take an aspirin?”
“Why can’t you come to work? You don’t look sick.”
“If you’d just get more sleep, you’d feel better.”
If you have migraines, you’ve likely heard comments like these. Even though migraines are one of the most common health conditions in the world, they’re also an invisible condition. Your friends, family and co-workers might not understand your pain or might think you’re exaggerating how migraines affect your life.
The stigma around migraines sometimes prevents people from talking about how painful the neurological condition can be. Of course, you know that your migraines are more than “just a headache.”
Migraine takes a toll on mental health
Migraines can leave you feeling lonely, misunderstood or even guilty. They also can leave you constantly worrying that a migraine attack may occur.
Having chronic migraines also can affect mental health. One survey found that almost 60% of people who experience chronic migraines also have anxiety disorders. About half have ongoing depression, and 25% have post-traumatic stress disorder (PTSD).
In addition to causing pain, nausea and vomiting, your migraines might affect your mood or emotions. In various stages of migraine, you might experience:
- Irritability.
- Difficulty sleeping.
- Difficulty concentrating.
- Anxiety.
Fortunately, there are several ways you can take control and gain the support you need.
Help others understand your migraines
You might need to help your family, friends and co-workers understand your migraines and how they affect you.
- Explain your diagnosis. Share information about migraines, using facts and medical resources. Tell them how migraines affect your life. You can help reduce migraine stigma by speaking out.
- Share your frustration. Point out that you want to be able to go to work, have lunch with friends and do the other things you enjoy — but sometimes your migraines get in the way. Migraine symptoms can take you out of your normal routine for a few hours or several days at a time.
- Pull in your partner. Migraines can put a strain on relationships. Keeping open lines of communication can help. Talk openly about what you need during a migraine attack, like help with meals or housework or to be left alone in a dark room.
- Talk to your kids. Explain your migraines in simple terms. For instance, tell them that your head hurts sometimes and that you may need medicine or alone time to rest when it does. Reassure children that it’s not their fault.
- Be honest at work. Talk to your supervisor about your condition and how it affects you. Explain that you may have to take breaks to stretch or get something to eat to manage your migraine triggers.
Stand up for yourself
Counter common migraine misconceptions by standing up for yourself and getting the resources you need.
- Ask for support. Tell your loved ones that their understanding is important to you.
- Lean on experience. Reach out to support groups and others who understand. People who’ve experienced migraines can offer emotional support and advice for coping with the condition.
- Make a work plan. Ask how your employer can help accommodate your migraines. For instance, is it possible to work flexible hours? Offer to make up lost time if you have to take days off from work.
- Think ahead. Find a backup person to help with tasks, such as picking up kids from school, when migraines keep you grounded at home.
Care for your mental health
A regular routine of stress management, good sleep habits and a healthy diet can help reduce frequency of migraine attacks and support your mental health. As you can, try to:
- Manage stress. Even going from high-stress situations to low-stress ones, such as going on vacation, can trigger migraines. Try setting aside time each day for relaxing activities like meditation, yoga, hobbies or getting outside. This will help keep daily stress levels even.
- Sleep. Too much or too little sleep also can spur a migraine attack. Try to go to bed and wake up at the same time every day. It might help to avoid electronics — such as watching TV or reading on your tablet — in bed.
- Eat a healthy diet. Skipping meals and consuming food and drinks that contain nitrates, caffeine or alcohol can trigger migraines. Everyone’s triggers are different, but common ones to avoid include hot dogs, aged cheese, red wine and soy.
Ultimately, you may have to accept that not everyone will understand your migraine experience. But educating others, countering misconceptions and spending time with people who care can make a big difference.
Your healthcare team also can help find migraine treatments that work for you.
Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.
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