A migraine attack has a way of showing up at the worst possible time.
Sometimes you can turn off the lights, get into bed, close the door, and give yourself the time and space you need to recover. But sometimes you can't.
Maybe you have kids who need you. Maybe you have to get to work. Maybe there's an appointment you can't miss or dinner that still needs to be made.
As a mom of two, I've definitely had days when I couldn't simply crawl into bed and wait for my migraine attack to pass.
Over the years, I've learned that when I have to function through an attack, my goal isn't to power through the entire day like nothing is wrong.
It's to make the next few hours as manageable as possible.
Here are five things I do when I have to function through a migraine attack.
1. Make my environment as calm as possible
When I'm having a migraine attack, stimulation can feel like so much more than it normally would.
Bright lights, loud sounds, strong smells, and general chaos can become incredibly difficult to tolerate.
So when I can't remove myself from the situation completely, I try to reduce whatever stimulation I can.
If I'm in the car with my kids, that might mean turning the music down. I might ask everyone to keep their voices a little lower. At home, I may dim the lights or step into a quieter room for a few minutes.
You may not be able to control your entire environment, but you can often make small adjustments that make it a little easier to tolerate.
Think less about creating a perfectly calm environment and more about asking:
What is one thing I can make quieter, darker, or less overwhelming right now?
Sometimes that small change is enough to make the next hour feel more manageable.
2. Layer the migraine tools that work for me
I've learned that I don't necessarily need to find one magical thing that makes my migraine attack disappear.
Instead, I like to layer the tools that I know work well for me.
That might mean using a topical balm, reaching for my nasal inhaler, taking a few minutes to breathe, drinking some water, or making my environment more comfortable.
The idea is not that one product or strategy will "cure" a migraine attack.
For me, it's about creating several small moments of relief and comfort that add up.
I think of it as building my own migraine toolkit so I have things nearby so that when an attack hits, I don't have to start from scratch figuring out what might help.
And importantly, everyone's migraine experience is different. What feels soothing to one person may not feel good to another, so it's worth paying attention to the tools and strategies that work for you.
3. Keep food nearby
This one is very personal, but I've learned not to underestimate the importance of having something I can eat when I'm having a migraine attack.
During an attack, I can get some pretty strange cravings.
And honestly? Sometimes it's less about eating the most nutritious meal possible and more about eating something I know I can tolerate.
When I'm already dealing with head pain, nausea, or sensory sensitivity, the last thing I want to do is spend energy figuring out what to eat.
So if there's a snack or food that I know generally works for me, I'll keep it nearby.
This might mean keeping something in my bag, having a snack in the car, or making sure there's something easy to grab at home.
The goal is to remove one more decision from an already difficult moment.
If you notice that skipping meals or going too long without eating tends to be a problem for you, having an easy-to-tolerate option available may be worth planning ahead for.
4. Sit whenever I can
When I'm having a migraine attack, I try not to spend energy unnecessarily.
If I can sit instead of stand, I sit.
If I can take a few minutes between errands or tasks, I take them.
If something doesn't absolutely need to happen right now, I give myself permission to let it wait.
It's easy to think that sitting down for five minutes isn't going to make much difference.
But when you're already feeling awful, conserving even a little energy can matter.
This has also helped me let go of the idea that functioning through a migraine attack means functioning at 100%.
It doesn't.
Sometimes functioning means doing the essential things and letting the rest go.
5. Slow down and focus on my breathing
This is one of the things I come back to most often.
When I'm in the middle of a migraine attack and still have things I need to do, it's easy for my thoughts to start racing:
How am I going to get through the rest of the day?
How am I supposed to take care of everything feeling like this?
When is this going to end?
I've found that focusing on my breathing can help me interrupt that spiral.
I'll take a few slower, deeper breaths and try to focus on what's happening right now, rather than mentally trying to get through the next six hours all at once.
Sometimes I'll reach for my Balancing Breath Nasal Inhaler during these moments and take a few slow, deep breaths.
It's a small ritual, but sometimes small rituals are exactly what I need.
You don't have to get through the whole day at once
One of the biggest things I've learned from living with migraine attacks is that I don't always need to figure out how I'm going to make it through the entire day.
I just need to figure out what would make the next few minutes or the next hour a little easier.
Turn the music down.
Sit for a few minutes.
Eat something you can tolerate.
Reach for a tool from your migraine toolkit.
Take a few slow breaths.
Give yourself permission to do less.
You may not be able to make the migraine attack disappear, but you may be able to make the experience a little quieter, slower, and more manageable.
And sometimes, that's enough.
Build your own migraine toolkit
I believe in having your migraine tools ready before you need them.
At Ruhewell, I've created small-batch botanical products designed to give you different ways to support yourself through the different parts of a migraine attack, from head pain and nausea to overstimulation and the need to decompress.
Explore our migraine + headache toolkit builder and find the tools that fit your own routine.
Note: Migraine attacks are different for everyone. These are personal strategies that I use to make an attack more manageable and aren't intended to replace medical advice or treatment from your healthcare provider.
