Advocating for Migraine Accommodations at Work

Managing migraine is a full-time job in itself. Between the doctor’s appointments, endless calls to insurance, trips to the pharmacy, and of course the countless days of pain and other related symptoms. So, how can you manage a full-time career while managing a full-time condition?

If you’re juggling migraine and a career, it can feel overwhelming and like you can’t keep your head above water. So, let’s talk about how to effectively communicate your needs at work so you can manage your health and maintain your responsibilities.

What do you need?

Knowing what you need is half the battle. We know that there’s not one-size-fits-all approach to migraine. What I need may look very different than what you need. I know many people in our community here are extremely sensitive to and triggered by aromas and fragrances. Others need a quieter or dimly lit workspace. And yet another person may need a more flexible schedule. You need to get clear on what you need to manage migraine and be productive at work.

What should you share with your employer?

The thought of talking with your boss or employer about migraine might feel intimidating. You might worry about how it'll be received or if it'll impact your job security. But open communication is key. I come from a belief of over communicating. That doesn’t mean over sharing, I don’t have to put all my personal information out there. However, I have found it to be far more effective to jump ahead of any potential issues, rather than trying to cover them up or pretend that nobody else notices. I believe that confronting it helps to convey leadership, and a genuine effort to seek solutions. Start by choosing a good time to talk with your manager or HR department, ideally a time when you're not in the midst of a migraine attack so you can clearly articulate your needs.

How should you describe migraine?

When you do have that conversation, keep it real. Use everyday language to describe what living with migraine is like for you and how it impacts your work. I try to avoid medical jargon, speak in relatable terms. I often describe it as having constant brain freeze and the flu at the same time. I say, “that's what I'm up against." This helps to make your situation more relatable and understandable.

How should you approach the conversation?

Rather than just presenting problems, come ready with solutions. Prior to the conversation, think about what accommodations could help and a clear way to suggest them. It shows you're proactive and willing to work with your employer to find solutions. Whether it's a flexible schedule, a quiet workspace, or permission to step away when an attack hits, make it clear these adjustments aren't just for your benefit—they can help you maintain your productivity and quality of work.

What are your legal rights?

It's also crucial to know your legal rights. In many places, there are laws designed to protect employees with medical conditions, including migraine. (We have lots of resources on our site here to help you in this area!) Familiarize yourself with ADA Accommodations so you can advocate for yourself confidently. You're not asking for special treatment, just the right to work on a level playing field.

Navigating migraines at work isn't easy, but with the right approach, it's possible to create a work environment that supports your health.

Have you had to advocate for migraine accommodations at work? What worked for you, and what didn't? Share your experiences below. Your story might just be the encouragement someone else needs to start their own conversation at work.