If you’re like me, you know what it’s like to experience recurring and painful migraines that can really undercut your days and even your weeks. But just because we deal with migraines doesn’t mean we want to be downing pills every four hours or downing caffeine supplements all the time to counteract some of our medications’ drowsy side effects.
I feel your pain (sometimes even literally). Fortunately, as a licensed counselor and migraine coach, I have various forms of first-hand experience in treating migraines with natural remedies. Years of experience in this field, along with my own struggles with migraines, have taught me what works and what doesn’t. So, please, read on, and allow me to share!
Sleep Hygiene
As a therapist, one theme I see which is present in the life of so many of my clients is this idea that our self-worth is tied to how busy we are. Whether I’m sitting across from a corporate executive, a professional athlete, or a stay-at-home parent, I find that so many of us feel like we must always be busy.
This compulsion to keep moving isn’t all bad. Success takes hard work and that can include sacrificing some free time. But what good are our achievements in the business world or in our family lives if our schedule is so intense that it’s making us sick?
For people who deal with migraines, this is a serious consideration. Sleep hygiene is critical for hormonal, physiological, and emotional regulation. Incidentally, the three of these play major roles in keeping migraines at bay.
Sleep Hygiene
As a therapist, one theme I see which is present in the life of so many of my clients is this idea that our self-worth is tied to how busy we are. Whether I’m sitting across from a corporate executive, a professional athlete, or a stay-at-home parent, I find that so many of us feel like we must always be busy.
This compulsion to keep moving isn’t all bad. Success takes hard work and that can include sacrificing some free time. But what good are our achievements in the business world or in our family lives if our schedule is so intense that it’s making us sick?
For people who deal with migraines, this is a serious consideration. Sleep hygiene is critical for hormonal, physiological, and emotional regulation. Incidentally, the three of these play major roles in keeping migraines at bay.
But sleep hygiene means more than just getting your eight hours.
To optimize your sleep hygiene, which helps lessen the severity and frequency of your migraines, try implementing the following recommendations:
- Maintain a regular sleep routine. Of course it’s ok and even healthy to sleep in on weekends or on your days off, but it’s important to keep in mind that good sleep hygiene requires a lot of consistency. Try setting a bed-time and a wake-up time that you can follow from week to week.
- Be careful with naps. You should rest if you feel tired, but keep in mind that every hour of sleep outside of your regular schedule can throw off the routine that you’re trying to establish
- The bed is for sleep.Emails on your laptop, scrolling Instagram on your phone, reading a book… It may seem relaxing or easy to do these things in bed, but it can make it harder to fall asleep or sleep restfully, which in turn can intensify migraines. Think of your bed as a hallowed place for rest, and rest only.
Essential Oils for Migraines
Some people may roll their eyes when they hear essential oils mentioned, but there’s real scientific evidence to support their use in the prevention and treatment of migraines.
A neurological study from 2012, for example, suggests that lavender essential oil can be quite effective in reducing the severity of migraines and other types of headaches. Peppermint and rosemary oil have also been proven effective, as they have anti-inflammatory and pain-killing properties which make them perfectly suited for individuals suffering from migraines.
Migraine Diet
Have you ever heard that abs happen in the kitchen? This annoying little reminder, repeated by trainers and nutritionists everywhere, reminds us that no matter how many sit-ups or crunches we do, if we overlook our diet, we can wave good-bye to a tight tummy.
Well, I hate to say it, but the same is true for migraines! Our sleep and essential oils game can be on point, but we simply can’t overlook nutrition if we want to stand a chance against recurring migraines.
One of the main reasons why a proper migraine diet is so important is because migraines can often be triggered by specific foods, and these tend to vary from person to person. Alcohol, aged cheeses, and chocolate have all been linked to migraines. Paradoxically, caffeine in medication can help protect against a migraine attack, but too much coffee can make migraines worse.
Migraine Journal
Figuring out what’s causing your migraines, and then learning how to stop and prevent them, can be like solving a puzzle. There are a number of factors which play into migraines and various forms of treatment and prevention.
If you’re serious about cracking your own migraine code, however, you should definitely be keeping a migraine journal. The purpose of this journal (which might actually work better if it lives on your phone instead of in a notebook, unless of course your phone aggravates your migraines) is to keep track of your daily activities, foods, medication, exercise, etc. This will help you isolate your migraine triggers and keep track of what works for you as far as treatment.
Meditation
Meditation is one of the simplest and most beneficial things I encourage my migraine clients to do. Here’s a tip: if you’ve tried it and you think you’re not good at it, you’re not doing it right! This isn’t meant to intimidate you, but rather to help you realize that literally anyone can enjoy the benefits of meditation with minimal effort.
First thing to know is that it’s really not about “quieting your mind”. For beginning meditators, I recommend viewing meditation simply as a breathing practice. Don’t worry about what your mind does, your only goal should be to focus on your breathing.
Simply monitor your breaths – in and out – and focus on that. Your mind will naturally stray. All you have to do is bring it back to your breath, as many times as you need to.
The Work of Relaxation
Nearly every academic study on migraines from here to Timbuktu has indicated that stress is a major contributor to migraines. But, for most of us, it can seem nearly impossible to eliminate all forms of stress.
So what exactly do we do? In order to combat stress effectively to help prevent migraines, relaxation is key. You may be thinking: “Ok. I’ll relax more. What else?” But not so fast! Many clients tend to take a, well, relaxed approach to relaxation. Unfortunately, I have discovered over and over that that approach doesn’t necessarily work all that great.
In order to relax effectively, we need to develop a plan…
The Work of Relaxation
Nearly every academic study on migraines from here to Timbuktu has indicated that stress is a major contributor to migraines. But, for most of us, it can seem nearly impossible to eliminate all forms of stress.
So what exactly do we do? In order to combat stress effectively to help prevent migraines, relaxation is key. You may be thinking: “Ok. I’ll relax more. What else?” But not so fast! Many clients tend to take a, well, relaxed approach to relaxation. Unfortunately, I have discovered over and over that that approach doesn’t necessarily work all that great.
In order to relax effectively, we need to develop a plan…
To plan productive relaxation, think of it in two ways:
- Self-Regulation Techniques: These techniques combine breathing and mental exercises and are perfect for moments when you’re feeling particularly stressed. Think of them as safety precautions to implement when the stress-train has already left the station.
- You can do a full body scan – sit comfortably with your eyes closed and focus on every area of your body, one at a time, relaxing each area as you go. Relax your brow, your jaw, your neck and shoulders, your hands, belly, back, all the way down to your toes. Another great self-regulation technique for preventing migraines include mindful breathing exercises – similar to the meditation we discussed but for those moments of acute stress. Just remember the 4-4-4 rule: take 4 deep breaths, 4 seconds on the inhale, 4 seconds on the exhale.
- Chill Time: Another important form of relaxation that I encourage is chill time. Sounds simple enough (and it is!) but, again, planning is essential. You schedule work meetings, your kids’ activities, family time and doctor appointments because they’re important. Well guess what?! If migraines are getting in the way of your life, it’s just as important that you schedule time to relax.
- Carve time out in your schedule to watch a movie after the kids are in bed, read a book, lay in the sun, or watch some trashy tv. Once it’s on the calendar, treat it like a meeting with your boss or an important client: don’t miss it, don’t be late, be present (and, of course, enjoy!)
Anxiety and migraines: name a more iconic duo.
Paul McCartney and Yoko Ono, Sonny and Cher, Rachel and Ross…
When we think iconic duos, these are some names that probably come to mind. But then there’s anxiety and migraines. Not nearly as fun, but very important for us to understand. These two create a vicious cycle: we’re anxious about getting migraines, which creates stress, and leads to more migraines.
If we’re experiencing anxiety about our migraines, or want to better understand how anxiety is contributing to our migraines, there really is no better natural remedy than working with a qualified therapist who gets how both of these things work.
Cognitive Behavioral Therapy can be your secret weapon against migraines.
If you’ve read any psychology publications or follow any accounts on social media that talk about mental health, you’ve probably heard of Cognitive Behavioral Therapy, or CBT. No other approach to clinical counseling has been studied as much, or received the amount of experimental validation that CBT has.
Moreover, CBT is considered the golden standard of therapeutic models for treating clinical anxiety. Studies have even demonstrated that it is as effective as psych meds! As a therapist who specializes in CBT, I can also attest to its value in helping clients deal with their migraines.
It comes down to this: if you struggle with migraines and even suspect that you may also be dealing with some anxiety, CBT is for you.
Fort-Lauderdale based migraine coaching, based in CBT
If you’re a Fort Lauderdale local, and you’ve read this far, then you or a loved one are probably dealing with migraines. Like I mentioned earlier, I know what this is like on so many levels.
As a person who has dealt with migraines for years, I know how much of a bitch it can be. I understand the stress they can create and how they can undermine your career, family life, and overall emotional well-being.
Since I also work with clients all over the U.S. via online therapy, regardless of where you are in the country, I can help you break free from the pattern of recurring migraines you’ve been experiencing.
If you’re ready to take the next step and get serious about treating your migraines, contact me today to hear more about how I can help you reach a new level of overall wellness.
Together let’s take control of your migraines once and for all.
With therapy for anxiety, self esteem, or migraines, I can help you build an arsenal of tools you can use to achieve the life you deserve. Believe me. You got this!
Therapy & Coaching at Essence of Healing Counseling Services
Roberta Alves is a Therapist and Development Coach at Essence of Healing Counseling, in downtown Ft. Lauderdale, FL. She is also a Certified Anxiety Specialist who uses the solution focused and evidence based therapy called cognitive behavioral therapy. Research has shown that cognitive behavioral therapy is proven to be extremely effective in treating anxiety and improving self-esteem. Roberta provides counseling services to her clients who live in Ft. Lauderdale and the surrounding South Florida areas through telehealth counseling via online video and phone sessions. She also provides coaching services to clients throughout the country via online video and phone sessions. If you want to learn proven techniques to overcome stress, improve your self-esteem, and achieve your goals, call (954) 526-4006 to schedule an appointment today.
