Migraines In The Workplace

Dealing with a migraine can be a tricky subject, but managing migraine pain while at work can be much trickier.  Migraines often leave sufferers feeling completely drained and unable to function.  The throbbing pain in the temples and sensory sensitivities can make completing your required work functions very difficult.  How can you manage migraine pain and avoid possible triggers all while completing your daily tasks at your job?

Triggers At Work

Regardless of the nature of your job or the attached responsibilities, work can often trigger migraine headaches.  In order to reduce the potential for headaches, you must work to eliminate or avoid any work related triggers.  Understanding what triggers your attacks at work can make a huge difference in work-related migraines and their intensity.

• Stress – high levels of stress create unnecessary tension in your body leaving the body feeling strained and fatigued.  This stress could be acting as a trigger.  Muscle tension often accompanies migraines, but typically is not the cause.  The mental exhaustion and overload from the stress is most likely the cause.
• Lighting – the eyes are very sensitive, especially to those dealing with migraines.  At work, fluorescent lights are often used and create harsh setting for the eyes to focus.  It isn’t possible to change out your companies light fixtures to create a more comfortable working light, so try other factors that may also cause you to strain your eyes.  Computer contrast and brightness can easily be adjusted to make it more comfortable.  Balancing artificial and natural light, if possible is another way to help.
• Dehydration is hard on your body, but especially difficult on migraine sufferers.  The body is made up mostly of water and it is important that we stay properly hydrated.  While at work, be sure to drink plenty of water and avoid caffeine.  Caffeine is a diuretic and causes dehydration.
• Posture – be mindful of your seating arrangement at work.  Does your chair offer proper support for your back? Is your computer sitting at eye level?  Is your desk too high or low?  Make sure you are sitting up straight and not leaning or slouching to one side.  This will help to keep muscles from becoming fatigued and strained.  Muscle strain can be a trigger for attacks.  High stress levels and poor posture can only intensify the opportunity for a migraine episode.

Working to eliminate or at the very least reduce some of these triggers at work will greatly reduce the frequency of possible attacks.

Coping And Managing Your Day

Migraines are never a welcomed guest, but they are especially troubling when at work.  Decreased focus, stamina and production make completing your job difficult, to say the least.  If your co-workers or even your employers are not sympathetic to your condition, it can make for an even worse situation.  One way to make it through you work day is to learn to recognize the early signs of a migraine.  By picking up these early signals, you can prepare for your attack.  Warning signs to watch for may include a stiff neck, fatigue, dizziness, depression, bright spots in line of vision, tingling or numbness in hands or feet, and ringing in the ears.  Keeping a headache journal will help you to identify what indicators you may experience on a regular basis.  To avoid the chances of a full-blown migraine, take the appropriate action when these signals appear.

• Grab a small snack – this will help to regulate blood sugar.  Be sure to not get something too salty.
• Drink some cool water.  Try to avoid water that is too cold, as it could cause an old-fashion “brain freeze”
• Turn off lights and rest your eyes for a minute, if possible
• Head outdoors for a quick walk and some fresh air to get your blood moving.

These are simple steps that can help you reduce the risk of a full migraine episode.  These actions may not completely eliminate the migraine, but they should drastically reduce its intensity.  If these things don’t slow the progression of your migraine, you might want to speak with your doctor to see if there is a medication that can be used to help slow migraines in the starting phases.  Keep track of what does and doesn’t work to alleviate symptoms, so you can communicate your specific needs with your physician.

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