Managing Your Migraine Headaches at Work

Millions of people experience migraine headaches every day. Some people have them at home for no reason at all while others have them resulting from triggers to which they are exposed. Whatever the reason, it is important to learn how to manage your migraines. There are certain treatments that you can do at work or away from work that may help you take control of your pain situation.

Migraine Triggers

The first step toward managing your headaches is knowing what triggers your migraines. These can be foods, environmental substances, and other things. A migraine journal can help you get a better handle on what increases the chances of a migraine so you can take steps to reduce their frequency or avoid them.

Here are some tips to help curb the triggers that may be responsible for your migraines at work.

• Drink more water. Dehydration is a common migraine trigger. Try to drink 6-8 glasses of water a day.
• Limit caffeine. Caffeine is dehydrating and acts as a diuretic. Plus, too much caffeine can be a trigger for some people.
• Avoid salty foods. Since salt dehydrates, you’ll have to drink even more to make up for those salty chips or nuts.
• Call for back-up. In some situations, like teaching or working in a call center, it can be tough to take a bathroom break. This is why it is important to have a back-up plan in place in case you become overwhelmed with a migraine. Talk to your boss or supervisor to devise a way to take a break for a few minutes if an emergency should happen. When a migraine hits, you have a back-up plan ready to implement.
• Don’t let yourself get hungry. Hunger is a common headache trigger. Be sure to get that lunch break and make sure you have additional snacks to eat. Avoid sugary snacks and instead, opt for healthier fare, such as un-salted nuts, protein bars, and fruit.
• Dim triggers. If glare from a computer screen bothers you, put an anti-glare screen protector on your computer screen. See if you can move to another cubicle if yours is right under direct, florescent lighting or where there are other triggers, such as smells or loud noises.
• Check your set-up. If you have a desk job, the ergonomics of your desk matter. Something as simple as setting your computer screen at an appropriate level so you aren’t looking up or down can help prevent headaches.
• Reduce job stress. Stress is the most common trigger for migraines so be mindful of stress-related triggers at work, and find ways to minimize them as much as possible. For example, scheduling tasks one at a time throughout the day instead of trying to multi-task often helps.
• Change the scene. Make a break, a short walk, or some other outing part of your day. A lunch away from the office can be very relaxing. If you can’t leave work, simply stepping away from your desk for short periods may cut tension. If you spend a significant amount of time at a computer station, spend 15 minutes every two hours away from the computer.
• Schedule downtime. When you’re under stress, it’s important to give yourself time to recover. Take vacations when they’re due. You’re better off with mini-vacations than storing it all up.

How to Suppress a Migraine at Work

If a migraine does start at work, taking medication as soon as the pain starts can help to prevent the headache from getting out of control so be prepared. Headache sufferers should keep all of their non-sedating medications at work. This includes anti-inflammatory and migraine-specific medications. If your migraine is preceded by flashes of light, called an aura, you should use that signal to take pain relief medication immediately; don’t wait for the headache to kick in. Also, drink plenty of water with your headache medicine. Dehydration can cause a headache long before you ever feel thirsty. Air conditioning in the summer and certain types of heat in the winter can dry out your office atmosphere, too, adding to the problem. Keep sipping water.

If possible, retreat to a break room or a quiet space while you’re waiting for the medication to start working. Spend a few minutes away from the computer screen, the intense concentration, the ringing phone — all the sensory stimuli that brought on or can worsen your headache. If you have an office where you can pull down the shades or dim the lights for a few minutes, try this as well to block out distractions.

On-the-Job Understanding

If you have repeated migraine headaches or chronic headaches as opposed to one once in a while, consider talking to your employer about your medical condition. Migraine in particular is a debilitating pain that may get worse if you keep working after onset, even if you’ve taken your medication.

It is reported by the National Migraine Association that people with migraine are better able to cope with their headaches at work if they educate their boss and key co-workers in advance. Explain what your personal triggers are and what you’ll need to do if a migraine comes on at work. With workplace understanding, your mind will be at ease to better manage your headache pai

Tags: chronic condition, difficulty sleeping, head pain, living with migraines, migraine attack, Migraines, severe pain, tender spots