What Not to Do When You Have a Migraine

When a migraine hits, what you don't do can be just as important as what you do. Avoiding certain actions can prevent your migraine from getting worse or lasting longer. Understanding these don'ts can help you manage your migraines better, especially when you're juggling college, work, or an active social life that doesn't pause for head pain.

It might seem productive to power through your migraine, especially when you have deadlines or plans. But ignoring the pain often makes migraines worse and last longer. Listen to your body when it signals you to slow down. Taking time to rest now could mean fewer hours suffering overall, helping you get back to your normal routine faster.

Noise can intensify migraine pain dramatically. Avoid noisy coffee shops, loud music, or crowded study halls when you feel a migraine coming on. Consider investing in good noise-canceling headphones for your dorm or apartment. Let roommates know when you're dealing with a migraine so they can help keep the environment quieter.

While some migraine medications contain caffeine, consuming additional caffeine during a migraine attack can backfire. It might temporarily relieve pain but can lead to dehydration and rebound headaches. If you regularly drink coffee or energy drinks, sudden caffeine withdrawal can trigger migraines too. Work on maintaining consistent caffeine habits.

Exercise is great for preventing migraines, but mid-attack workouts can make things worse. High-intensity activities increase blood flow to your head, potentially intensifying pain. Skip that indoor cycling class or morning run when you have a migraine. If you absolutely need movement, try gentle stretching or a slow walk in a quiet, cool environment instead.

Missing meals can trigger migraines and make existing ones worse. Even when nausea makes eating unappealing, try to have something small. Keep simple snacks like crackers or a banana near your bed for morning migraines. Plan ahead with grab-and-go options for busy days, especially during finals or busy work periods when you might forget to eat.

Using over-the-counter pain medications too frequently can cause medication overuse headaches. These "rebound headaches" can become a vicious cycle. Don't take pain relievers more than 10 days per month. Talk to your doctor about migraine-specific treatments that might work better for your particular symptoms.

Late nights out followed by sleeping until noon can trigger migraines. Try to maintain a consistent sleep schedule, even on weekends. Dramatic changes to when you sleep and wake can trigger migraines. If you're going out late, try to still wake up relatively close to your normal time the next day.

Skip the perfume counter when you have a migraine. Strong smells from perfumes, scented candles, or cleaning products can intensify migraine pain. Be mindful in shared living spaces — ask roommates to avoid using strong-smelling products when you're experiencing a migraine. Consider unscented personal care products for yourself.

Don't hide your migraine triggers from friends, roommates, or co-workers. Let people know if certain lights, sounds, or scents trigger your migraines. Most people will be understanding if you explain your needs clearly. Creating a migraine-friendly environment is easier when the people around you understand what helps and what hurts.

Don't put off talking to a doctor about frequent migraines. Don't dismiss your pain as "just headaches" or assume nothing can be done. A health care provider can help identify your triggers and find treatments that work for your lifestyle. New migraine medications and approaches are available that might significantly improve your quality of life.