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A migraine is one of the worst pain people experience when at work. For some, work provides a reprieve from the effects of migraines. For others, however, the tension and stress brought on by time and deadlines can increase their symptoms. Migraines can also make people miss work, which means losing out income.
While migraines could certainly be considered an individualized affliction, it's been estimated that more than 38 million Americans suffer from severe headaches. In addition, migraines often make your body feel like it's in pain, and you're a little cranky when you have them. These feelings can be frustrating to deal with and may make it hard for some individuals to work through a migraine-free day. But that doesn't have to be the case!
When it comes to migraines, a common question people have is, "how can I stop or prevent a migraine?" This is a great question, and our New York pain management specialists can help you with that. So, if you are someone who gets migraines on a regular basis, here are some ways you can try to minimize migraines at work and make them less frequently to make the most out of your work days.
1. Have a Plan in Place at Work
Migraines can be debilitating, causing pain and making you feel sick to your stomach. They can also last for hours or days, making it hard to concentrate on the task at hand. Having a plan is especially important because migraines can come on without warning and without any indication of when they're going to stop.
You can't control when you get a migraine or how long it lasts, but having an action plan in place will ensure that you're able to complete tasks at hand during a migraine attack and not get behind on your workload. It will also help prevent further stress and anxiety if the migraine lingers longer than expected.
2. Learn Your Triggers
Identify what triggers your migraines so that you can avoid them before they strike. Some common triggers include stress, lack of sleep, and certain foods. For example, if you know that eating certain foods makes your headaches worse, then avoid those foods at work or pack some snacks for when you need them.
You may also want to keep a pain diary that records your daily activities and how well you slept the night before each headache episode. This will help you determine what factors trigger your headaches and help you develop strategies for avoiding these triggers. Your doctor may be able to help with this or can refer you to a pain specialist who can provide more information about the various treatments available for treating migraines.
3. Maintain a Healthy Diet and Stay Hydrated
Staying hydrated and eating a healthy diet is key when it comes to preventing migraines and keeping them under control during an attack. Drinking water throughout the day will help relieve dehydration symptoms like fatigue and thirst, common triggers for migraines in adults.
4. Take a Moment to Stretch
When you're sitting at your desk for long periods, try getting up and walking around for a few minutes every hour or so. You'll be surprised at how refreshed you'll feel after just a few minutes away from your desk.
5. Exercise Regularly
A physical therapist can help you find exercises that are right for you. By doing the right exercises regularly, you can increase strength and flexibility throughout your body, improving posture and reducing stress on your joints. This could help you avoid or reduce the frequency of headaches over time. Plus, exercise improves circulation and releases endorphins that help control pain signals in the brain and body.
6. Communicate with Your Boss
If you have chronic migraines and need to take frequent breaks during the day, let your boss know what's going on. Your boss might be able to help find ways for you to stay productive while still managing your condition. For example, if taking short breaks helps reduce your symptoms or make them less severe, ask if there's a way for you to take more frequent breaks throughout the day instead of taking one long break in the middle of the day.
7. Accept Help from Others
You may think others will judge you if they see that you are struggling with migraines, but they won't. It's important to let your co-workers know what's going on, so they can help you out when needed. If possible, ask for help from a supervisor or manager if someone seems bothered by your condition.
If your boss or supervisor is willing to give you some flexibility around your work schedule so that you can take breaks during the day or come in late or leave early, then do it! You'll be more productive — and less stressed — when you don't have to worry about trying to manage your time around migraines.
8. Consult a Pain Specialist
The best way to control migraines is to consult a pain management specialist about developing an individualized treatment plan tailored to your needs. A pain specialist can address your specific needs and recommend treatment methods that can help your migraines become less frequent and severe, allowing you to live life more fully.
9. Be Consistent
When it comes to migraine treatment, consistency is key. You need to stick with the same treatment plan every day so that you know what works best for you and so that you can measure the effectiveness of different treatments over time.
10. Manage Your Migraines Effectively
There's nothing worse than a migraine. And if you have them at work, it's even more frustrating. However, managing your migraines doesn't mean that you have to give up on your career and productivity. There are multiple treatment options available that can help manage your headaches and migraines effectively, including alternative therapies and lifestyle changes.
We hope this article was helpful. If you have migraines and are wondering how to maximize your migraine-free work day, the suggestions offered in this article may help you tremendously. In addition, if you keep working with our New York pain management specialist, you will find a combination of treatments and lifestyle choices that allow you to live a full life.