Balancing migraines and work: 5 tips for comfort and productivity

Migraine is debilitating at its core. The illness is physically and mentally draining with symptoms such as throbbing headache, nausea, foggy thinking, light and smell sensitivity. These symptoms make it very difficult to function at work. When a migraine attack strikes, you often face an emotional dilemma. On one hand, you want to fulfill work responsibilities but struggle to do so during an attack. On the other hand, taking a sick day can leave you with a bad conscience if it means letting your colleagues down or falling behind on your workload. Here’s 5 ways to balance work and migraines.

1. Adjust your workstation ergonomically

There are several ways to adjust your workstation so your body has the best conditions ergonomically. Proper seating, desk height and screen positioning are key. Your workstation needs to be adjustable because you need to switch positions during your work day. Stagnant postures causes stiffness, circulation issues and muscle tensions which are all known migraine triggers.

If you are sensitive to light, try and position your desk away from windows. If possible, dim or soften the lights and consider monitor adjustments to reduce eye strain. Nowadays, there are several aids to help you with the strain of sitting in front of a computer for several hours every day. Use anti-glare screens and blue light glasses.

Having a ergonomical workplace can reduce physical stress. If you are in doubt as to whether something in your workplace is a migraine trigger, track patterns and possible triggers in a Migraine Calendar. Tracking can help you identify areas where you need to improve your workstation.

2. Take regular breaks

To prevent stiffness, strain and tension, take regular and short breaks. Use the breaks to move around and maybe stretch. If you need to go to the bathroom, use this opportunity to do breathing or mindfulness techniques. In the bathroom, you are undisturbed so use use this time to help calm the mind and/or reduce stress that might lead to a migraine.

Remember to hydrate and eat food during the entire workday, not just for lunch. Have migraine-friendly snacks such as nuts, seeds and fruit at your job to prevent low sugar. Coffee feels like an obligatory part of your work life but remember to drink water as well. Coffee affects our blood vessels, potentially altering blood flow to the brain. For some, it is a migraine trigger so try and reduce your coffee intake and replace it with other beverages.

3. Keep a migraine survival kit at work

Sometimes, it is not possible to take a sick day or go home when a migraine occurs. Make sure you have a “migraine survival kit” in your office drawer with items like triptans, pain relievers, cold packs, ginger candies (for nausea), salty foods like potato chips and energy drinks. Beware, that the caffeine in energy drinks can provide relief for some migraine sufferers. For others, it is a trigger.

Block out the noise in the office by putting on noise-canceling headphones or earplugs. Calming playlists can also create a soothing environment for coping with migraines.

If possible, leave work early so you can get some sleep. Or work from home so the working environment is more calm and where you also are able to take more breaks.

4. Open communication with employers and colleagues

I encourage you to try and have an open and honest conversation with supervisors and/or HR about migraines and the impact, that the disorder can have on your work performance. I acknowledge that it can be a very sensitive and vulnerable topic to discuss but educating them on migraines means that they will understand you better.

You can discuss accommodations such as remote work options, adjusting work hours or workspace adjustments to prevent you from attacks but also how to support you during or after an attack.

Transparent communication can reduce the pressure of having to go work with a migraine and can help foster a supportive environment.

Colleagues gain empathy and understanding

Informing your closest colleagues about your migraine disorder is beneficial not only for you but also for them. By explaining your condition, they can gain empathy and a clearer understanding of what you experience, especially during an attack. This knowledge helps them recognise why you might need to call in sick, leave work early, or take extra breaks to manage symptoms.

It also explains why you may have to work a bit differently during a migraine, such as needing a quieter space, dimmed lighting, or a more flexible schedule. When colleagues understand your situation, it fosters a supportive work environment where everyone can better accommodate each other’s needs, promoting both teamwork and mutual respect.

5. Don’t be a hero

Nobody will thank you for showing up to work with a migraine. Don’t be a hero and force yourself to work. Pressuring your body and mind to work while suffering from a migraine can add to physical and emotional strain, making it harder to get rid of the migraine. However, I fully acknowledge that sometimes you just have to go to work. When these days take place, remember self care when you return from work. Here are 4 ways to handle a migraine hangover.

If you want to prevent sick days, try and track your triggers and patterns in a Migraine Calendar.

Managing migraines at work can be challenging, but with a proactive approach and the right tools, you can find ways to make it more manageable. With the 5 above-mentioned tips, you create a supportive environment that accommodates your health needs. Remember, you don’t have to be a hero. Listening to your body and prioritising self-care—along with tracking symptoms and triggers in a Migraine Calendar—can help you stay healthier and more productive, even in the face of migraines.