By Ryan Jacobs, MD
Migraine is a headache that occurs in a series of stages. There is a prodromal phase, often characterized by fatigue, nausea, and sensitivity to light and sound. You may also experience neck stiffness or sleep problems during this stage.
In some people, you may also go through a halo phase. The aura stage is characterized by numbness and tingling in various parts of the body and changes in vision. Most, if not all, migraine sufferers go through a headache phase characterized by throbbing, pulsating, debilitating pain around the head, along with nausea, vomiting, and sensitivity to light, sound, and even smells. In some people, you may also go through a halo phase. The aura stage is characterized by numbness and tingling in various parts of the body and changes in vision. It becomes increasingly difficult to concentrate or concentrate on daily activities, and then you may feel increasingly tired or need to enter dark environments.
What does migraine have to do with stress?
Doctors may not know the exact mechanism by which stress causes migraines; however, they do know that there is still a link. During times of stress, the hormones cortisol and adrenaline surge, activating the sympathetic central nervous system and preparing the body for “fight or flight.” The brain also releases a variety of other chemicals at this time, causing a range of brain and body changes, including dilation of blood vessels and increased muscle tension, which are common migraine factors.
In some cases, when you’re stressed, it’s not the stress itself that triggers migraines, but rather a surge in hormones and neurotransmitters, followed by a decrease in stress that triggers migraines. Therefore, your migraines may actually outlast your stress; and can occur anywhere from hours to days later.
What can you do to manage your stress?
The first step to managing stress is becoming more aware of your triggers. If you find certain people or situations to be stressful, find ways to manage your reactions to these triggers in a safe and effective way so as not to trigger your sympathetic nervous system. These behavioral changes, such as taking space for yourself, removing yourself from the other person or situation, reflecting, journaling, or replacing the interaction with something positive that brings you joy as a sign of comfort, may be something you can do to manage Beneficial changes in stress levels.
Do something you enjoy, such as walking around, exercising, meditating, or self-reflection. Give yourself time to relax and rest. During times of high stress, practicing deep breathing exercises or progressive muscle relaxation may also be helpful. Generally speaking, moving your body under high stress can increase levels of serotonin and dopamine, two “feel-good” neurotransmitters that can alter your mood and help prevent migraines.
Research shows that spending time with those closest to you can help relieve stress. Or, if you’re feeling good, spend time with friends and family. By increasing your interactions and prioritizing your most precious relationships, your stress can be greatly reduced.
Sleep is another effective way to manage stress. Recent research shows that the vast majority of migraine sufferers also suffer from poor sleep quality. We know that sleep deprivation increases the frequency of headaches, as well as depression and anxiety. Before bed, to maintain good sleep hygiene, turn off digital screens at least an hour before you plan to go to bed, avoid caffeinated drinks, and try to go to bed at the same time each night.
You may also want to consider incorporating balance into all aspects of your life. Balance your diet with a variety of fruits, vegetables, whole grains, and proteins. Balance your schedule so you’re not trying to get too much done at once or in one part of the day, thereby increasing your stress levels. And balance your physical activity, as too much strenuous exercise can lead to headaches.
What migraine treatments are available when you experience stress and migraines?
Once you’re stressed and feel a migraine coming on, there are a few activities you can do to relieve both symptoms. While meditation can be an effective tool for relieving stress and migraines before they occur, it can also support you during these times. It can help reduce muscle tension, allowing your body to relax, and can be very effective in relieving migraines if they are in the early stages.
Yoga is also an effective therapy. When you stay upright with your head higher than your hips and your heart in certain positions, you can relieve the tension and blood flow around your head that cause migraines.
Research also shows that practicing Tai Chi, a low-intensity Chinese meditation exercise, is another effective way to reduce migraines and stress levels. It reduces the “fight or flight” response of the sympathetic nervous system, allowing your body to relax and lower stress hormone spikes. Over time, Tai Chi can also support better sleep and improve your overall quality of life, reducing the frequency of migraines and pain.
If your migraines are prolonged and the pain continues to get worse despite your attempts to reduce your stress levels, contact your doctor immediately for support.
