The Effects of Migraine on Mental Health

You know those times when you’re lying in bed, doused in peppermint oil, aching all over, nauseous, maybe with your ice pack positioned just so and a mounting pile of soggy tissues? Well, me too. It’s not my favorite place to be. Bad thoughts when migraine attacks These are the moments when I find it hardest to steer clear of bad thoughts. It’s not just the disappointment of missing out on fun or important events, the guilt of not meeting a deadline on time, or even the annoyance at the tumbleweed on my desperate-for-a-vacuum floors. I can mostly handle that stuff. It’s the bigger, scarier thoughts that creep in under the influence of dipping serotonin and dopamine levels. Thoughts like: Will I be able to pursue my new career goals? Does this level of disability make me a lousy partner? Will parenting make this worse? Will I always feel this isolated? Will my health ever improve? If it doesn’t, how am I going to manage? I have thoughts like these when I feel good too, but mostly I can reduce them to background noise. And while I know the answers to these questions… (Your career goals are flexible and you’ll do interesting things no matter what; you are not a lousy partner; yes, parenting will probably make this worse; your health is likely to improve over time because of research, and you’ll manage because you always have) …they still encroach with nearly every migraine and cause unnecessary anxiety. And I need to find better ways to deal with them. [native] Flipping the script Instead of wallowing in uncertainty about the future, I’m trying to practice gratitude, acceptance, self-love, and being in the present. I’m reading the books. I’m doing the counseling. I’m trying to allow myself to grieve in a cleansing, unremorseful way. But even despite actively pursuing these strategies for years, they never seem to come quite as easily as the nasty, existential, anxiety-causing thoughts. So my other strategy is intense distraction. And what’s the single most effective tool of distraction in human history? The Smartphone! The distraction attraction I can stare at that thing for hours, my neck all crooked, my eyes burning out of their sockets, my heart melting from cat videos and racing from reading too many comment sections, and barely think about big, scary, illogical questions about the future! It’s so effective! The only problem, of course, is that by pouring my attention into that tiny screen all night, my brain hasn’t had much rest, and my body hasn’t gotten any attention either. The tiny screen has either made the migraine last longer or increased my recovery time, thus amping up the pain cycle as a whole. The computer screen: same story. Which makes writing tricky too. In fact, I’m writing with a migraine right now, and I probably shouldn’t be… [I am eternally jealous of people with migraine who aren’t bothered by visual stimulation. ETERNALLY JEALOUS.] Podcasts and music are mostly out too, because, well, they are made of sound. More tools required to fight the negative thoughts Sometimes I try coloring, drawing, reading, and gentle stretching during a migraine, but mostly I am still too aware of the pain and bad thoughts for these to be effective. (Side note: the gentle stretch is always worth it.) So, it seems I’m stuck between a rock and a hard place: either I successfully distract myself from the bad thoughts with things that ultimately worsen my pain, or I face my demons. Clearly, I need more tools on the demon-fighting front. What strategies have helped you deal with the bad thoughts that crop up during an attack? How do you reassure yourself when it seems as if everything could come crashing down? [lead_gen showIfLoggedIn="0" campaign="shortcode" source="site" title="Sign up for emails from {{site-name}}:"] With Depression awareness month this October, I wanted to look back to my own experiences. I had almost forgotten that I once struggled with it daily over ten years ago. It held a tight grip around my heart before letting up, but perhaps not completely letting go. I remember watching my favorite show, the X-Files. Mulder sat staring at the gun, contemplating suicide. We hear it go off and the episode ends. I wanted to disappear into the melancholy of Mulder’s universe. It seemed to match my mood a lot better than the mundane routine of 8th grade. What I felt goes beyond teen angst. It wasn’t something that would go away with the right boyfriend, a date to the prom, or an A in math class. It was as deep as my core and wrapped up in me. Feeling better once I saw a therapist For me, the depression finally started to lift when I saw a therapist. I don’t remember what we talked about, except how she said I was just a speck in the universe, and so my emotions were really very small even though they felt large. It sounds overly simple, but I found it to be a powerful lesson that still guides me through dealing with the chronic pain I now experience. [native] A different kind of depression with chronic migraines A few years ago I was stricken suddenly with chronic migraines. The migraines brought on their own type of depression. They led me to a deep, dark mood. I often cried uncontrollably during an attack. I didn't cry from the pain but rather it was an involuntary symptom. After the attack was over, the migraine hangover would bring a feeling of immobility. I remember sitting at my chair willing myself to move, to get up and do something. Sometimes it would take twenty minutes, but I did always push myself up and into action again. I was not depressed during the worst periods of my migraines, but I did revisit many of those old feelings. Dealing with physical and emotional pain In addition to the moods brought on from the attacks themselves, there was the process of coming face to face with sudden illness. All too fast I learned words like "rescue medicine," and "pain scale." It is difficult to describe the darkness one faces when they realize their body has become unreliable and unpredictable. One thing that got me through was mindfulness meditation as a tool to deal with the physical and emotional pain. Like in high school, I felt how small my pain and emotions can be compared to the universe around me. I also was able to find some things that help my migraines. As my migraines improve due to successful treatments, I emerge again my happy self. I know there must be a connection between depression and migraines. So many people suffer from both. And so many of the symptoms, at least for me personally, are wrapped up with each other. Many of you out there will need to know that there are others with migraines who have battled depression, and won. (Don't miss our special section on Migraine & Mental Health if you are curious to learn more.) [lead_gen showIfLoggedIn="0" campaign="shortcode" source="site" title="Sign up for emails from {{site-name}}:"],Depression and anxiety are extremely common among migraine patients. According to a 2010 National Headache Foundation survey, as many as 80% of migraineurs have symptoms of depression. Relaxation techniques and meditation can be helpful in managing the often debilitating symptoms of depression and anxiety. They are great on their own or when combined with other treatments like medication and talk therapy. These techniques can be incredibly helpful in managing migraine symptoms, too. Start with your breath. Breathing slowly and fully is the best place to start when you're feeling anxious. You may not have developed any other relaxation skills yet, but you can still tell yourself to slow down and breathe. Breathing is the key to relaxation and meditation techniques. Explore guided practices. One of the most wonderful things about the Internet is the abundance of free relaxation and meditation resources from amazing teachers. I recommend exploring a few different resources and trying them to see what clicks with you and your taste. Then establish a regular habit of practicing by listening to the guided programs you like and following along. Relaxation techniques take time to build and will help you more and more as your body becomes more accustomed to the process. [native] Get your mind right. It's important to approach these techniques with a spirit of openness toward the process. You don't have to believe any of this will help you, you've just got to be open to the possibility that if you practice the techniques they might become an important additional tool for you to rely on in coping with mental health issues and migraine attacks. Suggested free resources: How to Meditate by Tara Brach (PDF) Meditation Station Podcast by Stin Hansen Be Still & Know: Overcoming Stress & Illness Podcast University of California San Diego Stress & Mindfulness Videos Practice Focused Meditation Suggested resources worth buying: Relaxation Body Scan & Guided Imagery for Well Being by Carolyn McManus Full Catastrophe Living: Using the Wisdom of Your Mind to Face Stress, Illness & Pain by Jon Kabat-Zinn Break Through Pain by Shinzen Young How to Be Sick by Toni Bernhard Do you have questions about relaxation and meditation? Please share them in the comments. [lead_gen showIfLoggedIn="0" campaign="shortcode" source="site" title="Sign up for emails from {{site-name}}:"] May is Mental Health Awareness Month. When living with migraine there is an increased likelihood of also dealing with a mental health condition such as depression, anxiety, panic attacks or bipolar disorder. It may also be hard to determine whether or not what you are experiencing is a “normal” symptom of migraine, like fatigue, feeling sad or if it may be that a mental health condition is actually present. That’s why it is critical to share this information which discusses this strong connection between migraine and mental health. So let’s help to raise awareness! By sharing our experiences and providing advice to others who may be dealing with same, it creates a voice and level of support unparalleled to any other. Knowing you are NOT ALONE may be the most important component to migraine and mental health! We would love to hear from you! How can you join in on this conversation? Form Conversations Do you have certain ways to cope with the mental and emotional aspects of Migraine? OR, do you have a question you’d like to ask? Please share it with us in our forums Stories What’s your experience living with Migraine and the impact it has on your mental health?Share your mental health story with us Twitter If you’re on Twitter, follow us there to talk! We’ll be using the #IntoMentalHealth or simply include our handle @Migrainedotcom in your tweet and we’ll be happy to respond! Twitter [poll ID="818"] Learn more as our contributors highlight and share information on migraine and mental health. Separating Depression Symptoms From Migraine Symptoms & Frustrations By Kerrie Smyres—September 30, 2014 “Is today my birthday?,” my nephew asked his mom days before his third or fourth birthday. When she said no, he said, “Well, is it my birthday season?” My sister laughed and said, “You sound like your Aunt Kerrie!”...READ MORE Mental health therapies that work By Tammy Rome—March 17, 2015 When someone suggests you seek psychotherapy for Migraine, what comes to mind? It might be something like…“You don’t believe I’m in pain.” “You think I’m making this up.” “You think I’m crazy...READ MORE Depression and Migraine: more than just comorbid conditions By Lisa Robin Benson—October 23, 2014 With Depression awareness month this October, I wanted to look back to my own experiences. I had almost forgotten that I once struggled with it daily over ten years ago. It held a tight grip around my heart before letting up, but perhaps not completely letting go...READ MORE Migraine and Anxiety: A Multi-Faceted Relationship By Sarah Hackley—May 16, 2016 May is Mental Health Month. It’s also a month when, almost without fail, my anxiety starts to skyrocket to levels rarely seen outside of the summer months. Now, then, is as good a time as any to discuss the numerous links between the two...READ MORE Let’s Talk About Panic Attacks By Lisa Robin Benson—March 27, 2017 I don’t think enough can ever be said about the anxiety that can come with having migraine. I want to share a story with you all about my first panic attack. I am terrified about the possibility of getting a severe migraine out in public...READ MORE **Don’t forget, you can also leave a comment or ask a question below on this topic!** [poll ID="821"] [lead_gen showIfLoggedIn="0" campaign="shortcode" source="site" title="Sign up for emails from {{site-name}}:"], I am a fairly energetic person, or at least I was before the migraines became so consistent. Even through the episodic migraines I have lived with for years now, I always managed to find a way to power through and be productive on most days with exception to the really bad migraines. On the occasions that I get the extreme migraine, it definitely knocks me off of my feet until my medication can eventually get it under control again. Medication losing effectiveness Lately, I have discovered a downward spiraling trend with my migraine pain. My abortive, which used to work exceptionally well, has started to lose its effectiveness. I still count on my medication to break the cycle of most of my episodes, but on the rare occasion that I have a bad one, the medicine is beginning to falter. I have been able to count on my medication for quite some time to get the job done. Unfortunately, things are beginning to change. On some days, the medication works great while on other days, the medication barely even takes the edge off. Exhaustion regardless of sleep The result of the medicine beginning to not work as well leaves me to endure the pain for considerably longer, which can lead to a depression or just a generally unhappy mood. It has also begun to take its toll on me physically. I find that more and more, even after a good night’s sleep, that I have no energy in the mornings when I get up. The pain becomes a drain on my energy regardless of how much sleep I can get at night. The alarm goes off, I sit up and turn the alarm off just like before, but lately, I spend the next fifteen to twenty minutes sitting there on the side of the bed with my face in my hands. I spend this time trying to grasp that the new day has arrived and it is time to get started once again. These are the days where I spend almost half of my day fighting falling asleep at work. Unfortunately, eating does not seem to help one way or another, beyond the fact that if I do not eat I am almost certain to end up with another migraine. [native] The doctor struggle At this point I am not sure what to do about it. I am afraid to ask my doctor about trying a different abortive medication because on most days, the one I have really helps. But on the days that my current medication does not help, it almost seems to make things worse. I have also experienced that anytime I try explaining the feeling drained or exhausted from the migraine pain, the doctors simply want to prescribe antidepressants. It is like the doctors do not realize or understand that the pain from a severe migraine can drain you physically and emotionally without you having to be officially depressed daily. Do your migraines drain you physically and emotionally? [lead_gen showIfLoggedIn="0" campaign="shortcode" source="site" title="Sign up for emails from {{site-name}}:"]

The Effects of Migraine on Mental Health

When Migraine Whispers Poison in Your Ear

Depression and Migraine: More Than Just Comorbid Conditions

Relaxation & Mindfulness For Migraine Patients Living with Depression & Anxiety

Spotlight: Migraine and Mental Health Awareness

Community Poll

Draining the Life Out of You

10 Ways Migraine Makes You Feel

Let's Talk About Panic Attacks

Separating Depression Symptoms From Migraine Symptoms & Frustrations

Migraine and Anxiety: A Multi-Faceted Relationship

Migraine, Mental Health, and Sleep

The Effects of Migraine on Mental Health

When Migraine Whispers Poison in Your Ear

Depression and Migraine: More Than Just Comorbid Conditions

Relaxation & Mindfulness For Migraine Patients Living with Depression & Anxiety

Spotlight: Migraine and Mental Health Awareness

Community Poll

Draining the Life Out of You

10 Ways Migraine Makes You Feel

Let's Talk About Panic Attacks

Separating Depression Symptoms From Migraine Symptoms & Frustrations

Migraine and Anxiety: A Multi-Faceted Relationship

Migraine, Mental Health, and Sleep

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