Managing life with migraine is challenging enough, but trying to keep up with deadlines, meetings, or exams during an attack can feel impossible. As many workplaces and schools have returned to in-person settings post-COVID-19, people living with migraine may face added stressors: bright office or classroom lights, long commutes, noisy workspaces, and less flexibility than remote arrangements once offered.
The good news? With a few strategies and the proper support, you can make school or work more manageable, even on tough days.
Communicate Your Needs Early
One of the most helpful things you can do is talk openly with your employer, teacher, or school administration about your condition. Be transparent in explaining how migraine affects you, such as sudden onset of pain, sensitivity to light or sound, or the need for occasional breaks.
Ask if accommodations are possible, like:
- Flexible scheduling or hybrid workdays, when needed.
- Permission to wear sunglasses, hats, or noise-cancelling headphones.
- Access to a quiet, dim room for breaks during an attack.
Most workplaces and schools are more supportive than you might expect, especially if they understand that these adjustments help you stay productive and engaged.
Build a Migraine-Friendly Routine
Routines can help prevent attacks by keeping your body’s internal systems regulated. Try to:
- Keep a consistent sleep schedule (even on weekends).
- Stay hydrated throughout the day.
- Eat balanced meals at regular times.
- Incorporate breaks from screens and bright lights.
It can help to set phone reminders for meals, water, and stretch breaks, especially when your day is packed, to help you stay on track.
Manage Environmental Triggers
Returning to office or classroom environments may mean re-encountering common triggers like fluorescent lights, loud chatter, strong scents, or long commutes. A few small changes can reduce your exposure:
- Use an anti-glare screen filter or adjust screen brightness.
- Use blue-light-blocking glasses or sunglasses.
- Keep unscented personal care products on hand.
- Noise-cancelling headphones can help cut down sensory overload.
If possible, request a seat near natural light or away from heavily trafficked areas.
Plan Ahead for Migraine Days
Even with the best prevention strategies, migraine attacks can still happen. Having a plan in place can reduce stress when they do. Here are a few things to try:
- Store a “migraine kit” at your desk or in your backpack (e.g., water, cold pack, eye mask, medication, snacks).
- Learn your early warning signs and act quickly when they appear.
- Let a trusted co-worker, classmate, or supervisor know what to do if you need to step away.
Knowing that you have a plan can make it easier to focus on your work without the constant worry of “what if.”
Consider Additional Treatment Options
If migraines are interfering with your ability to work or study, it may be time to talk to your health care provider about additional treatment options.
One non-drug therapy that may help is gammaCore™ non-invasive vagus nerve stimulator (nVNS), an FDA-cleared, handheld device that’s clinically demonstrated to help relieve and prevent migraine pain. Because it’s portable and easy to use, gammaCore nVNS easily fits into your daily routine—at home, at work, or on campus—and can help you get back to your day faster.
Managing migraine while juggling work or school responsibilities isn’t easy, but it is possible. By advocating for your needs, minimizing triggers, building healthy routines, and exploring new treatment options, you can create an environment where you’re able to thrive, even with migraine in the mix. You deserve to succeed, and with the right tools, support, and care, you can.
Talk to your health care provider to see if gammaCore is right for you, or visit our clinic finder to help locate a health care provider near you. For additional information, contact our dedicated Customer Experience team at 888-903-2673 or customerservice@electrocore.com.
