Migraine Stress Relievers for Women Over 45

Episodic migraines can become less intense and frequent as you get older — but not always. Stress is a common trigger, and when you’re juggling your work, home life, and midlife hormone changes, it can feel impossible to avoid. Here are some ways to try to keep your tension in check. Once you do, you might notice that your migraine episodes improve, too. 

When you meditate, you try to anchor your mind on the present moment, without judging it. Studies show that this may help “turn down” your nervous system, which could help prevent migraines. You don’t need a lot of time or special training to meditate. An easy way to start? Focus on your breathing. Inhale and exhale slowly. When your mind wanders, focus on your breath again. With practice, you’ll get the hang of meditation.

Yoga is another form of meditation. Moving your body into certain poses demands your attention, which gives you a break from stressful thoughts and feelings. Yoga can also help reduce physical tension, lower your blood pressure, and increase “feel good” chemicals. No time for a class? Do seated side bends, gentle neck circles, shoulder rolls, and spinal twists from a chair. Even a few minutes each day may lower your stress.

A lot of time spent online could worsen stress and trigger an episodic migraine. If you lose track of your screen time or feel easily irritated when you log off, you may benefit from cutting back. Decide how much time you want to spend on your devices during the day, then use an app to track your usage. Make certain rooms in your house or family activities “device-free.” You can also try to swap out screen time with an offline hobby.

As little as five minutes of exercise every day can help reduce stress that can trigger a migraine. Squeeze in activity when you can. For instance, take a walk during your lunch break, walk up stairs instead of taking the elevator, walk around while you’re on the phone, or play with your kids at the park. You could also use TV ad breaks to do planks, crunches, or lunges. Any movement can help combat your tension.

Spending just 20 minutes in nature can reduce your levels of cortisol, the “stress” hormone. Being in a natural setting can also improve your mood and anxiety levels, which may help prevent a migraine attack. When you have time, explore green spaces in your community. You can also find smaller ways to bring nature into your life. For instance, add more live plants to your home, have coffee outside in a park, or start a family garden.

Instead of holding your stress inside, talk to someone about it. A chance to vent may help you better understand what’s bothering you and what you can do next. It can also help you feel less alone. Ask a loved one whom you trust: “Something’s bothering me. Can we talk?” You could also talk to a counselor or therapist. Sometimes, opening up  to someone outside your daily life can provide a fresh outlook.

Stress causes your body’s “fight or flight” response to kick in. To help relax and reset your nervous system, try “belly breathing.” First, step away from the stressful situation. Close your eyes, and inhale deeply so your belly rounds. Hold for a few counts, then slowly, deeply exhale. Tighten your stomach muscles to get out all the air. If you have the time, repeat for at least 10 minutes.

Hormone changes make it harder to sleep well as you age, but not enough rest can trigger episodic migraines. When you’re sleep-deprived, even a small stressful moment can also feel like a big deal. Create a calming bedtime routine like listening to music or a guided meditation. Avoid caffeine, nicotine, alcohol, or large meals before bed. Keep your room quiet, cool, and dark. Still can’t sleep? Talk to your doctor.

During menopause, your hormones go through an intense shift that can affect your mental health. You could feel sad or easily irritated. You could have brain fog, trouble with your memory, or a drop in your self-esteem or confidence. You don’t need to “power through” these stressful symptoms. Talk to your doctor. Many treatments can help, including hormone replacement therapy and cognitive behavioral therapy (talk therapy).

Stress can trigger episodic migraines, and episodic migraines can be stressful. It can take time to figure out how to exit this frustrating cycle. Do your best to let go of things you can’t control and encourage yourself with positive self-talk. (Talk to yourself like you would a friend.) If your migraines get worse, come on suddenly, or happen with other symptoms like fever, confusion, or trouble speaking, get to an ER right away.