There are days when everything just feels like too much.

The lights feel too bright. Sounds seem louder than usual. A smell you normally wouldn't notice suddenly feels impossible to tolerate. Even a busy room or too much happening at once can feel overwhelming.

If you've experienced a migraine attack, you may know exactly what I mean.

For me, one of the hardest parts of a migraine attack isn't always the pain itself. Sometimes it's how heightened everything around me can feel.

And when life is already busy or overstimulating, that can make things even harder.

The good news? While you can't always control when a migraine attack happens, there are things you can do to reduce the amount of stimulation around you and make your environment feel more manageable.

Why Does Everything Feel So Overwhelming During a Migraine Attack?

During an attack, many people experience increased sensitivity to sensory input, including light, sound, and smell.

That means things that normally fade into the background can suddenly become impossible to ignore.

A bright overhead light.

The TV playing in the background.

Someone cooking something with a strong smell.

Your phone constantly buzzing.

A crowded room.

Sometimes it's one thing. Other times, it's everything at once.

And that's where overstimulation can become particularly difficult.

6 Ways to Reduce Overstimulation When You Have a Migraine Attack

1. Turn Down the Lights

If light is bothering you, start by changing the lighting around you.

Turn off overhead lights. Close the curtains or blinds. Move into a room with softer lighting.

You don't necessarily have to sit in complete darkness. Sometimes simply reducing the intensity of the light around you can make your environment feel more comfortable.

2. Reduce Background Noise

When everything feels loud, eliminate the noise you don't actually need.

Turn off the TV.

Put your phone on Do Not Disturb.

Close the door.

Ask for a little quiet if you can.

Or, if complete silence isn't comfortable for you, try something gentle and predictable, like calming music at a low volume.

The goal is simply to reduce unnecessary stimulation.

3. Be Thoughtful About Scents

Smell sensitivity can be part of the migraine experience, so this is one area where I try to be particularly mindful.

If you're using a candle, diffuser, or other scented product, stick with scents you already know you tolerate well. Our diffuser blend, room and linen spray, and candle were formulated specifically with this in mind: calming without being overpowering, with a refreshing, mint-forward scent profile that many people who experience migraine attacks find easier to tolerate.

4. Step Away From Your Screens

Our phones can be a constant source of stimulation: notifications, scrolling, messages, bright screens.

If you're already feeling overwhelmed, try putting your phone down for a little while.

Even a few minutes without another stream of information coming at you can create a little breathing room.

5. Create a Calm Space

You don't need an entire room dedicated to relaxation.

Choose one small area where you can reduce the stimulation around you.

Dim the lights. Get comfortable. Turn down the noise. Close the door if you need to.

For me, creating this kind of environment is one of the simplest ways to shift from “everything is too much” to feeling a little more settled.

6. Get Outside

Sometimes the best way to change your environment is simply to step outside.

If you're able to, a few minutes of fresh air can give you a break from the lights, sounds and activity inside.

Of course, if you're in the middle of an attack and outdoor conditions aren't comfortable for you, listen to your body. There's no one-size-fits-all approach to migraine.

You Don't Have to Wait Until You're Completely Overwhelmed

One thing I'm trying to get better at is recognizing when I'm starting to feel overstimulated instead of waiting until I've reached my limit.

Maybe the noise is starting to bother me.

Maybe I'm feeling overwhelmed by everything on my to-do list.

Maybe I realize I've been going from one thing to the next without taking a breath.

Those can be little reminders to pause.

Ask yourself:

What can I turn down right now?

The lights?

The noise?

The notifications?

The number of things I'm trying to accomplish?

Sometimes you can't change the attack. But you can change a few things about what's happening around you.

And sometimes, that's a really good place to start.