How to Navigate a Workplace Migraine Attack

When a migraine strikes at work, I immediately go into planning mode. What absolutely has to get done before I can wrap up for the day? What’s on my schedule that I’ll have to cancel? How much energy will my commute home take?

The first and last questions are typically the highest priority. Managing migraine in the workplace means knowing when to stay and when to leave.

Evaluating your ability to commute safely

If a migraine is coming on fast, I, first and foremost, must make sure I can drive home safely. In my early career, I worked in Philadelphia and lived in New Jersey. My commute home involved a six-block walk to the train station, a train ride to New Jersey, and then about a 20-minute drive to my home. On a normal day, I actually enjoyed the commute. On a migraine day, it was torture.

I always factor in my commute when deciding how long I can stay at work. Safety should always be the priority when navigating a migraine in an office environment.

Prioritizing essential tasks and managing productivity

Then, of course, comes the dreaded moment with migraines of determining what to prioritize. What needs to get done now, and what should be postponed? Let’s face it, migraine at work can put a tremendous strain on both attendance and productivity. Yet, as someone who thrived on climbing the ladder, I was determined to find a way to protect my health and still reach my career goals.

So how can we best manage migraines at work?

Preventing migraine triggers in the office

Prevention is much easier than fighting a full-blown attack. Reducing workplace migraine triggers involves a few simple steps:

• Create an ergonomic workstation: I was surprised by how much the placement of my laptop, the comfort of my chair, and my posture affected my migraine frequency and intensity.
• Adjust your lighting: Lighting an office environment can be a major trigger. Consider anti-glare screens or blue-light filters.
• Stay hydrated and nourished: Keep a water bottle at your desk to avoid dehydrations. Stash healthy snacks to maintain balanced blood sugar levels throughout the day.

Staying organized to cope with cognitive symptoms

Staying organized helps those of us with migraine in many ways. When a migraine hits, it can be extremely hard to focus or concentrate. The more organized you're physical environment and digital files (emails, to-do lists, etc.) are, the easier it is to function.

Organization is also incredibly important if/when you needed to delegate an assignment. It makes the handoff much easier for you and your coworkers.

Communicating effectively with your boss and team

Not everybody understands the reality of this disease. I found it important to educate my boss and coworkers about how migraine affects me. This helps them understand why I might need to leave or adjust my schedule.

The bottom line is managing migraine at work may take a few extra steps, but having a plan makes it easier on everyone. I certainly don’t have it all figured out; this is simply what has worked for me. I’d love to learn what works for you. Please share in the comments below.