Navigating a World Full of Triggers

By Holly Harding

1 min read

Last updated: September 2022

Most people living with migraine have more than one trigger that causes an attack. Indeed, many of us have countless triggers. From lights, sounds, smells, foods, drinks, and hormones, to weather, stress, sleep, and more – the world can feel alive with things waiting to make us sick for days.

How do we prevent attacks through triggers?

In this video, our contributor, Holly, discusses which triggers are avoidable and what situations we can forecast in order to prevent attacks before they hit.

In the comment section below please share your experiences with how you handle triggers so we can learn from you.

Early Signs and Symptoms of a Migraine Attack

94 comments

Why “It’s Just a Headache” Bothers Us So Much

13 comments

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.

Join the conversation

Please read our rules before commenting.

Nancy Harris Bonk Moderator
As always, great information!! Hope you are doing as well as can be today! Nancy Harris Bonk, Patient Leader/Moderator <a href='http://Migraine.com' target='_blank'>Migraine.com</a> Team
garyspike1 Member
My largest trigger is aspartame. It is easy to avoid since I haven't had a diet soda in 16 years since my first neurology appointment. I am also a recovering alcoholic since 12/27/2011 so I no longer confuse a migraine with a hangover. Other things are much more difficult. I can have a small amount of chocolate or peanuts, but I cannot eat a dozen Reese's peanut butter cups or I should just dial 911. Sinus issues in spring when trees bloom & in fall when ragweed blooms also trigger migraines. Thankfully, my acupuncture prevents sinus infections since my last one Sept. 2014. It has certainly been progress not perfection with my migraines.
1. Melissa Arnold Community Admin
 <inline-mention username="garyspike1" user-id="3743390"/> First, congrats on your continuing recovery. 10 years is amazing! There is so much trial and error involved in the process of working out triggers and it seems like you have made significant progress through all the effort you've put in. It's so interesting to me that acupuncture as helped your sinus issues so much. Just curious, do they needle your face or other parts of your body? Some folks also see benefits while using acupuncture for migraine. Thanks for sharing your experience. "Keep coming back!" 😀 -Melissa, <a href='http://migraine.com' target='_blank'>migraine.com</a> team 
2. garyspike1 Member
 <inline-mention username="Melissa Arnold" user-id="3827796"/> The acupuncture pins go in many places on my body. My acupuncturist Chris calls then pins because they are the thickness of a human hair. Some pins are in my face, but also scalp, ankles, ears, hands, arms. If you have not tried it, I highly recommend acupuncture. Chris has helped both my 16-year-old daughter & me with treatment. Are you a Friend of Bill W. too?
garyspike1 Member
Thanks for the kind words, Holly. The biggest challenge my neurologist and I have is controlling stress. She says, "80% of migraines are caused by stress." But life as a single dad of 2 teenagers = stress! The food triggers are brutal too. A friend has orange juice as a trigger. Another friend has caffeine as a trigger while I find relief from caffeine. It's a constant battle. Thanks for all you do to help migraine sufferers. You ROCK!
1. Holly Harding Moderator
 <inline-mention username="garyspike1" user-id="3743390"/> Thank YOU for the kind words. And yes, my goodness, parenting two kids as a single parent is stressful. Mine are now officially adults but still require plenty of parenting. I feel for you! And yes - so interesting how triggers for some are the same things that help others. No two people with migraine are alike- unfortunately, that's what makes finding a solution more of a challenge. It's a very complex neurological disease for which there are no easy answers. So glad you're with us, Gary. Please keep in touch. Warmly- Holly <a href='http://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.
dinamay Member
Bright light used to be one of my main triggers, so I wore dark sunglasses a lot. Flashing lights will still start a migraine any time, with 
1. Nancy Harris Bonk Moderator
 <inline-mention username="dinamay" user-id="3907903"/> I hear you and you're not alone in having flashing lights trigger a nasty migraine. Many are able to reduce this trigger by using glasses specifically designed for this sensitivity and are different from sunglasses. Let me share information on how others handle this trigger:https://migraine.com/search?s=light%20sensitivity. There are a number of companies who make glasses for light sensitivity, I love <inline-mention username="TheraSpecs" user-id="3751730"/>. here is their link; <a href='https://www.theraspecs.com/' target='_blank' rel='noopener noreferrer ugc'>https://www.theraspecs.com/</a>. Let me know what you think and I'm wishing you a low pain day, Nancy Harris Bonk, Patient Leader/Moderator <a href='http://Migriane.com' target='_blank' rel='noopener noreferrer ugc'>Migriane.com</a> Team
kstewart0602 Member
I work at a high school which equals many triggers. Sometimes I wear sunglasses, I avoid certain halls with florescent lights, I wait till the kids have gone to class before I’m in the halls and I don’t go to classes/events in the gym. 
1. Holly Harding Moderator
 <inline-mention username="kstewart0602" user-id="3795781"/> I can only imagine that environment must be crawling with triggers from fluorescent lighting to loud noises and stressful situations. Good for you for seeking ways to assert control amid the chaos. Thanks for offering a great example for the rest of us to consider. Warmly- Holly <a href='http://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.
2. Nancy Harris Bonk Moderator
 <inline-mention username="kstewart0602" user-id="3795781"/> Oh boy! High schools are laden with triggers. Dealing with this has to be exhausting. Between the lights and scents that's a lot to handle - we're here for you!! TheraSpecs (my favorite) and a few other companies make glasses that are specifically designed to help with the sensitivity to lights. We've heard from many who have them and find them beneficial. Here is a link for TheraSpecs: <a href='https://www.theraspecs.com/' target='_blank' rel='noopener noreferrer ugc'>https://www.theraspecs.com/</a>. How are you doing today? Nancy Harris Bonk, Patient Leader/Moderator <a href='http://Migraine.com' target='_blank'>Migraine.com</a> Team
Tonya H Moderator
I keep my house dark to try to avoid the light. I still wear a mask whenever I go out because of Covid, but also due to having Primary Immunodeficiency. The mask helps with some strong smells. I do not wear very dark glasses, but have transitions. They help a bit. If a restaurant or other place has strong smells, I leave. Starbucks can be a trigger. If I go, I generally use the app, and I pick up at the drive-thru. Take care and thanks for the video. (Tonya, moderator).
1. Holly Harding Moderator
 <inline-mention username="Tonya H" user-id="4506979"/> Great tips! Thank you so much for offering them to the rest of us. You are so right that the mask can really come in handy to block out the stinky smells of the world! Warmly- Holly <a href='http://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.
tammygregory Member
Thanks for the video. I knew most of the info, but it is nice to be reminded I am not alone. Aspartame is a HUGE trigger for me as well. Even in tiny amounts, it is a trigger. I travel for work and smell is a big trigger. It never fails, I end up sitting near someone who has bathed in perfume. I am in my late 50s and I had my first migraine at age 17. I cannot drink any type of wine and recently I have decided the one or two mixed drinks I would have a couple of times of year simply isn't worth the headache, so I avoid all types of alcohol. The nitrates in lunch meat products are one of the triggers that took me a while to figure out. I try to avoid cold cuts and most bbq products. For me, staying hydrated is my best defense, followed by good sleep hygiene. Thanks for the video and keep the info coming. 
1. Holly Harding Moderator
 <inline-mention username="tammygregory" user-id="3700063"/> Thanks so much for chiming in with your triggers. Another poster reminded us how masks can come in handy to block out strong scents. I find this helpful when traveling. Does that work for you? I know for some wearing masks can cause a migraine because it can create difficulty breathing. I'm with you on avoiding alcohol altogether. It can make for a different kind of social experience- but I'd rather that than a gigantic attack. And, ultimately, alcohol is terrible for one's health, so I try to remind myself of that anytime I feel I'm missing out on the fun. Lunch meat is huge- yes- thanks for mentioning that. I hadn't put that together as I barely eat meat, but when I went on a trip with a friend, she tore lunch meat up on our salads each day and I finally realized that's what was making my head act up. Those simple healthy basics- water, sleep, gentle exercise (if we can manage it) can do so much to help manage this condition of migraine. Great and helpful comment, Tammy! Thanks - please stay in touch. Glad you're with us. Warmly- Holly <a href='http://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.
azreynolds Member
<inline-mention username="Holly Harding" user-id="3755969"/> , Great video article! It really is amazing how different everyone is with triggers, rescues and prevention techniques. I guess that's why it's so annoying when someone gives me advice on how to stop migraines. Especially when they add that OTC meds get rid of their migraines. My tricks to avoid migraines is to actually avoid! I avoid human contact because of the perfumes and polymers added to detergents and hair products, etc. And by avoiding humans, I seem to avoid stress too. Lol. I avoid loud noises and bright lights. I wear double sunglasses by adding in the cheap wrap around glasses the eye doctors give me after they dilate my eyes. Just ask your eye doctor and they'll give you extras. I've never found food to be a trigger, but MSG will get me for sure, but since we rarely eat out, there's no risk for me there. I use positive thinking and humor to keep my spirits up and no longer deal with depression in spite of the pain. With all the prevention techniques and medications (Botox and Aimovig), plus my binasal occlusion glasses, my migraines this year went from 278 days last year down to 150!! This was in spite of the hard days before and after surgery when I was not allowed to use my supplements this year. I sincerely expect next year to improve even more because I believe the Aimovig took over a year to start improving my migraines. Hope you are well!
1. azreynolds Member
 <inline-mention username="Melissa Arnold" user-id="3827796"/> <inline-mention username="Holly Harding" user-id="3755969"/> Yes, insurance companies rule the world. For me, PT was required before even getting an MRI...in spite of the fact my doctor was pretty sure it was a torn rotator cuff. PT actually hurt it more because the therapist didn't listen to me when I said a 2 lb weight was too much. So at home, instead of using weights, I used 8 oz cans, then each week moved up to a larger can. Finally I drank two Gatorade bottles, filled them with water at 16oz and continued adding 1 oz of water each week. I never could make it to two lbs. So listen to your body Holly! Don't do anything that you know is too much. I guess that goes for everything, huh?
2. Holly Harding Moderator
 <inline-mention username="azreynolds" user-id="3677307"/> - Thanks for this information, Annzie. My xray tech had the same exact shoulder issues and swore by something called red light therapy. He was convincing so I bought myself this little flashlight looking thing that puts out infrared light or some such thing. I swear, that thing has given me more relief and helped me regain more flexibility than 6 weeks of PT! I still am very tight and in a lot of pain, but I'm thinking of taking a break from paying for PT every week and hardly getting anywhere and using this thingy instead. Have you ever heard of it? Says it's good for pain anywhere. I've used it on my neck where my migraine attacks light up and the next day I had the same kind of attack I get after I get a deep tissue massage. So, I think it's doing something- maybe breaking up scar tissue or muscle tightness? Warmly- Holly <a href='http://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.
Amanda Workman Moderator
<inline-mention username="Holly Harding" user-id="3755969"/> I agree with the points that you made in this video. At times there are some kinds of triggers that we can predict. I have been known to take an abortive (rescue) medication preventatively when I know that I am walking into a situation that will have migraine triggers. This works for me because I am able to stay home in my own controlled environment most of the time. For those who have to leave home to work, it may not be as easy. It was not easy for me to control my work environment when I worked outside of my home. I could not control the lighting, sounds, and smells. But I would wear sunglasses inside and thing to that effect. Now I have a pair of TheraSpec glasses so I am able to combat some of the issues with lighting by going from my sunglasses to my Theraspec glasses when I am outside of my home. I generally keep my home pretty dark. When other people are in my space, they are generally coming in behind me to turn the lights on because they do not understand my working in low-light situations. I can also be home all day without ever turning the TV on because the quiet is actually nice to me. - Amanda W (team member)
1. Holly Harding Moderator
 <inline-mention username="Amanda Workman" user-id="3715820"/> Love this. Thank you so much for letting us into your world. Sounds a lot like mine! Great to hear from you. Warmly- Holly <a href='http://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.
Andre Member
I have never been able to nail down what triggers I consistently have because other than lack of quality sleep my migraines seem to be triggered by all sorts of things or seemingly nothing at all. This latest bout of chronic migraines started in 2009 and outside of 28 consecutive days in 2016 without a migraine has been up until June 2022 been a 15-18 migraine days per month life. June 2022 I started take Aimovig and it has lessened the number of migraine to about 10 days per month and made some old triggers go away...YEAH! But other triggers such as strong smells and allergies have been more problematic as of lately, not sure what that is due to. I have been get the migraine.com newsletter for about 5 years and have read many helpful and informative articles, Thank You to everyone that contributes.
1. Andre Member
 <inline-mention username="Cheryl Picerno" user-id="3673232"/> The Aimovig has not helped with the severity or length of the migraines but Ubrelvy has helped alleviate or at least shorten a majority the migraine attacks. I still get some migraine that do not respond to medications and they are usually the worst ones, (the 9 or 10 type pain wise). Overall the medications are helping not perfectly but quite a bit.
2. Cheryl Picerno Moderator
 <inline-mention username="Andre" user-id="6635738"/>, I think any relief we get from our therapy regimens is counted as a win! I hope the medications continue to provide you with relief. Please keep in touch. Warmly, Cheryl <a href='http://migraine.com' target='_blank'>migraine.com</a> team
schulmanr Member
Great tips Holly for prevention and dealing with our migraines. Having a number of different types of triggers can be a challenge and make you gunshy in some social situations, but I feel it necessary to prevent head pain. Moving away from perfumes and exhaust as quickly as possible for me is key, but dealing with changing barometric pressure is unavoidable. On those days I try to anticipate and plan a light next day when it is overcast or rainy or stormy. Recently I had some minor surgery but was not allowed to take aspirin before the procedure for 10 days. I usually go to an Excedrin at the onset of pain to ward off a full blown migraine, but was unable to for this period. I typically have a sweet late night snack but during this time I made sure to NOT have any chocolate at all (even a chip) knowing that it might trigger a migraine. I went to sleep a bit earlier too. This worked and I didn't have a single migraine (luckily the weather cooperated too). Self-control is important once you know what triggers affect you. 
1. Melissa Arnold Community Admin
 <inline-mention username="schulmanr" user-id="3880029"/> Ugh, I hear you on the importance of self-control when it comes to avoiding triggers. Making sacrifices is SO hard, especially when it's something you really enjoy. It is a little easier though when you know what the consequences are. I'm sure our friends on our stomach-related sites can relate to that too. But less pain and more freedom to enjoy life is worth it. Seems like you have done an excellent job of identifying your triggers and doing what you need to do to stay well. Good work! 😀 -Melissa, <a href='http://migraine.com' target='_blank'>migraine.com</a> team
2. Holly Harding Moderator
 <inline-mention username="schulmanr" user-id="3880029"/> I'm very impressed by your self-control when it comes to sweets as I struggle with this myself as I turn to these types of foods for comfort when I'm feeling my worst even though I know they will not help and most likely make things worse. You might find this video of interest on this very topic- just published today:https://migraine.com/video/junk-food. I hope you emerged from your surgery alright and that the procedure (and its after-effects and limits on your ability to take your normal preventative medication) didn't cause an uptick in your migraine attacks. I appreciate you sharing the strategy of proactively lightening your load following an overcast day. This is a great idea so that you can clear your plate and take care of yourself if you're in bad shape with a weather-related migraine attack. It also takes the pressure off so you can worry less about your upcoming demanding schedule which may lower your stress and overall worry - thereby decreasing the chances of you having an attack in the first place. It's a brilliant idea. Thanks so much for sharing this idea with the rest of us. Wonderful to learn from you. Warmly- Holly <a href='http://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.