When you've lived with migraine attacks for years, you learn a lot through trial and error.

I've made plenty of mistakes along the way. Some came from trying to push through the pain. Others came from simply not understanding what my body needed.

While everyone's migraine experience is different, these are five things I used to do that often left me feeling worse, and what I do instead today.

1. I Tried to Push Through

For the longest time, I'd tell myself, "I'll just finish this one thing."

One more email.

One more errand.

One more load of laundry.

More often than not, that "one more thing" turned into feeling completely wiped out for the rest of the day.

What I do instead: I give myself permission to pause sooner. Even if I can't lie down immediately, I try to reduce what I'm doing instead of pushing harder.

2. I Waited Too Long to Eat or Drink

When a migraine attack starts, eating is usually the last thing I want to do.

But I've learned that waiting too long often leaves me feeling even more depleted.

What I do instead: I drink water as soon as I can and try to have a small snack with protein, even if it's something simple.

3. I Ignored the Tension in My Neck and Shoulders

I used to focus only on the head pain.

It took me years to realize how much tension I carry in my neck and shoulders during a migraine attack.

What I do instead: One of my favorite self-care rituals is applying my Roller Rescue Oil Blend to my temples, neck, and shoulders, followed by gently massaging in my Minty Mellow Balm. Taking a few quiet minutes to slow down and care for myself has become just as important as anything else in my migraine routine.

4. I Thought Recovery Ended When the Pain Did

This was one of my biggest misconceptions.

Once the head pain eased, I'd jump right back into work, errands, or catching up on everything I'd missed.

Then I'd wonder why I still felt exhausted.

What I do instead: I remind myself that my nervous system is still recovering. I try to ease back into my day instead of expecting myself to be 100% right away.

5. I Felt Guilty About Changing My Plans

This one is still a work in progress.

Migraine has a way of disrupting even the best-planned days.

For a long time, I felt guilty whenever I had to cancel plans, ask for help, or simply rest.

What I do instead: I remind myself that taking care of my health isn't something I need to apologize for. Rest isn't laziness. It's part of how I care for myself.

The Biggest Lesson I've Learned

If there's one thing migraine has taught me, it's to listen to my body instead of fighting against it.

I can't control every migraine attack, but I can control how I respond when one begins.

Small changes, like staying hydrated, nourishing my body, slowing down, and creating comforting rituals with my relief tools, have helped me approach migraine attacks with more compassion and less frustration. Here are a few tips that I use to help during the first 20 minutes of an attack.

If you're living with migraine attacks too, I hope this reminds you that you don't have to do everything perfectly. Start with one small change, be kind to yourself, and know that every migraine journey is different.