For a long time, I treated all of my migraine attacks the same way.
But the more I paid attention, the more I realized something important:
My migraine attacks all had key moments with different symptoms, and they shouldn't all be treated the same.
This was a big shift for me, because I used to reach for the same things every time. And when they didn’t work, I assumed nothing would.
Now, I think about my experience in three distinct types of migraine phases. And each one needs a different kind of support.
1. The “Something Feels Off” Phase
This is the subtle phase, and the easiest one to miss.
You might wake up feeling:
- more tired than usual
- slightly foggy
- a little off, but not in pain
For me, this used to be the phase I ignored. I would push through, drink more coffee, and carry on like normal.
Now, I see this as my window for prevention.
What helps during this phase:
- Lowering stimulation early (before symptoms build)
- Supporting your nervous system (rest, quiet, less input)
- Staying hydrated and nourished
- Using gentle, consistent support instead of waiting
Catching it here doesn’t always stop a migraine attack from coming, but it can make a big difference in how intense it becomes.
2. The “It’s Building” Phase
This is when you know.
There’s pressure, sensitivity, or a very clear sense that something is coming.
This is where timing matters most.
I no longer wait to see if it will pass. I respond early and intentionally.
What helps during this phase:
- Applying support where you feel tension (like temples, neck, shoulders). I love our Minty Mellow Balm for this.
- Using scent to help regulate your system and reduce overwhelm
- Adjusting your environment (light, noise, pace) immediately
- Layering support instead of relying on just one thing
This phase is about interrupting the escalation as much as possible.
3. The “Full Migraine Attack” Phase
This is the most intense phase, and the one that requires the most compassion.
Pain, nausea, sensitivity, and the inability to function normally can all show up here.
This is where I had to completely shift my mindset.
I used to push through. Now, I focus on relief and minimizing suffering.
What helps during this phase:
- Reducing stimulation as much as possible (dark, quiet, cool)
- Supporting pain, nausea, and overall overwhelm. My go-to is our Balancing Breath Inhaler.
- Resting without guilt
- Using layered support to address multiple symptoms at once
The goal here isn’t productivity. It’s care.
Why This Approach Changes Everything
What made the biggest difference for me wasn’t finding one “perfect” solution.
It was understanding that different phases need different types of support.
If you’ve been using the same approach every time and feeling frustrated, you’re not alone.
It might not be that nothing works.
It might be that you’re using the right things at the wrong time.
Build Your Migraine Toolkit
When I started matching my support to the phase I was in, everything felt more effective, and a lot less overwhelming.
That’s exactly why I created products that can be layered and used differently depending on the moment you’re in and your symptoms at that time.
If you want to build a toolkit that supports all of your phases and symptoms, you can explore it here:
→ Build your migraine + headache toolkit
And here's some background on how to build a toolkit in case this is new for you.
*One thing I didn't cover here is the recovery phase (sometimes called the "migraine hangover" or postdrome).
For me, that phase deserves its own conversation because the support I need after the pain fades looks completely different. Fatigue, brain fog, and anxiety are often my biggest challenges during recovery.
I've shared more about how I navigate that phase in What Helps Migraine Fatigue.
