3 Ways I Cope With A Bad Migraine Phase

By Tonilyn Hornung

2 min read

When I have a bad day, I acknowledge its badness. It could be all those small things that pile up like being late everywhere I go or not being able to find my favorite pair of Han Solo socks. While I’m not a fan of a bad day, I don’t fight the awful because when I do, I feel worse. So, I’m trying not to ignore this truth: Lately, I’ve had some pretty bad migraine days.

My migraine frequency is increasing

My 8-year-old son, my husband, our dogs, and my head can tell you that the frequency of my migraine attacks has increased. While the trees were waking up this spring, I was waking up with migraines. Many of my triggers have converged and while some I can control, others I cannot. The move from winter to spring with its unpredictable temperature hop, skips, and jumps was worse for me this year. And combined with some stressful weeks that kept my sleep schedule off-kilter, I had some powerful migraine attacks. This left my head hurting, and my spirit depleted like the first time I watched the much anticipated Star Wars prequel, Attack of the Clones.

I've felt nervous and stressed

While my migraines have their own triggers, my increased attacks are triggering some major nervousness: I’m not sure if this is a bad phase or a shift into a new normal. I can feel the stress building in my stomach and my mind turns itself inside out trying to predict the answer. Knowing this extra tension will interrupt my beauty sleep and bring on a migraine, I strive to find a place of calm. So, that's why I developed 3 tricks to help me chill out and restore.

Trick #1

Staying present. According to the website Psychology Today, “Staying present doesn't mean that you're avoiding or denying your thoughts, but it is a very effective way to relieve the symptoms of anxiety and depression...”¹ My brain is super awesome at conjuring up worst-case migraine scenarios. I do my best to set aside the repetitive, scary thoughts that pop up and focus on my breathing to reset.

Trick #2

Spending time in nature Over the years, I've learned that spending time in outdoor spaces is a great way to let go of worries and stress. A recent study by the American Psychological Association reported that spending time in nature is linked to both cognitive benefits and improvements in mood, mental health, and emotional well-being.² Taking a slow walk or hanging out by my favorite tree has always helped me calm my racing thoughts and feel more grounded.

Trick #3

Discussing options with my doctor. My doctor is a great source of support and encouragement. I know that giving him all the latest deets when it comes to my migraine status will help me to feel safe. Through our talks, I’m confident there are other treatments or options we can try that can hopefully turn my bad days into good ones.

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Migraine.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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Nancy Harris Bonk Moderator
HI <inline-mention username="Tonilyn Hornung" user-id="3907613"/> WOW! This hits home. First let me say I'm sorry you have seen an uptick in migraine frequency, I understand how frustrating that is. Your tips are terrific - thank you for sharing them! Wishing you a low pain day, Nancy Harris Bonk, Patient Leader/Moderator <a href='https://migraine.com' target='_blank'>Migraine.com</a> Team 
1. Tonilyn Hornung Contributor
 <inline-mention username="Nancy Harris Bonk" user-id="3845796"/> thanks so much for your kind words! Yes—an increase in migraine frequency is certainly not enjoyable 😉 and I’m so happy that the tips resonate! Thanks so much for reading! All the best!
kateymac Member
<inline-mention username="Tonilyn Hornung" user-id="3907613"/> - I love your statement that on bad days, you “don’t fight the awful.” I’d like to print that on a bumper sticker. It is immensely helpful to look at the day with that in mind. Sometimes I spend awful days just trying too hard, feeling worse, and lamenting all that I cannot do. But when I take a more realistic, in-the-moment perspective, the day is quite different. - I’ll get the rest I need in order to cope with the exhaustion of chronic migraine. I’ll focus on things I CAN do, and realize that there are still parts of the day, of my life, that I can feel ok about. “Don’t fight the awful.” I may have to write that on my walls.😊 Thanks for your post!!!🌷
1. Holly Harding Moderator & Contributor
 <inline-mention username="kateymac" user-id="3784217"/> So glad this article resonated. I'm glad you drew my attention to it with your comment because you're right, it's a great piece. I think what you said is so normal. In addition to feeling bad, most of us tend to feel bad about feeling bad. We focus on what we are missing, how we are coming up short, and how much it is hurting. The last one we can't avoid because migraine is so in-your-face, but the rest of it, the head trip that frequently accompanies migraine, is one that we can try, with concerted effort, to put on the shelf. This way, as you said, we can focus on what we CAN do- on self-care - on carving out small corners of the day to appreciate the little things. Such a great point you brought to the forefront here. Thank you so much. I needed to hear it as well. Warmly- Holly <a href='https://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.
2. Tonilyn Hornung Contributor
 <inline-mention username="kateymac" user-id="3784217"/> thanks so much for taking the time to read and comment. I know all too well those days that you describe as “trying too hard and then feeling worse.” I can get stuck in the same pattern, so I try my best to return to not fighting the awful. 😊 You’re so right when you say it’s the in-the-moment perspective that helps. Thanks again for reading and I’m so happy to hear it resonated as well!
Amanda Workman Moderator & Contributor
<inline-mention username="Tonilyn Hornung" user-id="3907613"/> This was a great article. I have also noticed that sitting in nature can be helpful in some ways. I generally cannot go for a walk but I can sit outside and feel the sun on my skin (even if I have to have my eyes closed the whole time). I realize I used to spend more time outside than I do nowadays. I need to make a point of finding myself outside a bit more. I wish I had a doctor that seemed to actually care about my migraines. Though I do see a new pain doctor for the second time today. I think he is going to be better than most doctors but it is also pretty early to tell. I suppose my version of focusing on the now involves walking away from what I know is stressing me out. It is not always easy but sometimes it is definitely needed! Again great article! - Amanda W (Team Member)
1. Melissa Arnold Community Admin
 <inline-mention username="Amanda Workman" user-id="3715820"/> I'm in the same boat, needing to be out more. When my husband was in grad school, I lived on campus. That was awful, but it did give me the luxury of having the big, beautiful community to explore. Now, I live in a rural community without sidewalks. There's really nowhere for me to go but in laps around the neighborhood, which got old quick. How did your appointment with the new pain doc go? -Melissa, <a href='https://migraine.com' target='_blank'>migraine.com</a> team
2. Tonilyn Hornung Contributor
 <inline-mention username="Amanda Workman" user-id="3715820"/> I do hope that your new pain doctor turns out to be a person who can offer solutions and support. It can make such a difference having those great people in your corner. And yes—there are so many studies that show how beneficial nature is for us. And right now the the fall trees are soooo lovely!💖 And I can’t walk during a migraine either, but will take those in-between moments to do you as do and sit outside or take a VERY slow stroll. 😊 Here’s hoping for more of those in-between moments.