4 Ways for People Living With Migraine to Get the Support They Need

A migraine attack, as anyone who has experienced one knows, can be more than just a headache. 

Migraine attacks can not only be painful, they can impact your overall quality of life, affecting your mental health, daily routines, productivity, social life and relationships with friends and family. 

Tapping into your support network and asking for help from those closest to you can be key for anyone with a chronic health condition. For those living with migraine, it could be more important – and more challenging. One study found that people stopped participating in family activities due to migraine – and many people felt like their spouse or partner didn’t believe how bad their attacks really were. 

Turning your friends and family into your migraine support group may help you manage your condition with less stress. As always, consult with your care team for recommendations and guidelines that can be tailored for you. But here are some Microsteps that can help you get the support you need from your community as you manage your migraines:

Educate your family and friends about migraine.

While people who are not living with migraine can’t know exactly what you’re going through, you have an opportunity to let them know how your attacks affect you and how they can support you. There are many resources you can show them, such as The American Migraine Foundation. Perhaps most importantly, share your own experience with them.

Ask for what you need when you’re suffering from a migraine attack.

People living with migraine may feel a sense of guilt or worry about being a burden to others. But it’s important to give yourself permission to ask for what you need — before, during, and after an attack. Start the conversation with family, friends, or whoever makes up your support team, so they’ll be clear on how they can help you. 

Create and share a migraine action plan.

Invite your family or friends to join you in creating a plan to make your environment more comfortable and reduce migraine triggers, such as bright lights, loud noises, and strong smells. This might include finding quiet spaces for you to rest or agreeing to dim the lights during your attack.  

Practice stress-reduction techniques as a family.

Although mindfulness won’t cure migraine attacks, they might reduce pain and improve quality of life,  a mindfulness activity with someone else, such as deep breathing, meditation, or yoga, is a way to share your experience and invite them to be part of your support team.