What's Your Secret: Distraction

By Holly Harding

1 min read

In this What's Your Secret video, we discuss ways to distract ourselves when dealing with pain. Living with chronic migraine can often mean living with some amount of pain on a fairly constant basis. The most severe migraine pain, of course, means a dark room and being still - but if we are at a moderate pain level, how do we distract ourselves so that pain is not the focus of our lives?

How do you distract yourself?

The answer to this question is unique to each of us as for some people, an activity that works just fine can trigger further pain for someone else. Still, it can help to share ideas and learn from one another as we all navigate this world of migraine together.

In the comment section below, please share your strategies and techniques for distracting yourself from pain and thanks for participating!

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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rons Member
Video games and reading books is my go to.
1. rons Member
 <inline-mention username="rons" user-id="3658605"/> P.S. I have migraines every single day.
2. Holly Harding Moderator & Contributor
 <inline-mention username="rons" user-id="3658605"/> I'm so sorry you have chronic daily migraine. I'm with you on that. Thank you for sharing some of the things that help you manage this condition. Sounds like you have worked to engage yourself in a lot of endeavors to assist yourself in this life with migraine. And, you are right- by sharing our strategies, we perhaps might help give someone else an idea to provide them some distraction, ease and relief from the pain of it all. Grateful you are with us. Warmly- Holly <a href='https://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.
forresthowie Member
That's a tough one. Listening to something funny on audible (Ricky Gervais works for me) or soothing (Michael Palin reads his own work on audible) helps. Staying still and watching something - has to be funny / relaxing or it doesn't work. I'm fortunate to not have any visual issues. What I can't cope with are conversations - I can't focus enough on what the other person is saying or what I need to say. A hot shower also almost takes the pain away, as long as I'm under the water. Once I'm out, the pain returns. It's a nice respite though.
1. mysorehead2020 Member
 <inline-mention username="Holly Harding" user-id="3755969"/> That really is a tough one - if I ever get a full-on migraine when visiting my parents (I'm 50 BTW) and i say i must go lie down and TRY to sleep (the only escape from the pain) my mum will constantly come and "just check on me" !! so of course IF by the smallest chance I might be falling down that dark tunnel to that peaceful place, they i get abruptly brought back to reality ! I've said nicely "sorry mum but i really need to sleep" and she just doesn't get it ! Wants to check on her BIG baby I guess 😀
2. Holly Harding Moderator & Contributor
 <inline-mention username="mysorehead2020" user-id="3844184"/> I really relate to this (I'm also 50 and have a very loving mom)! I do think our loving parents are so well-meaning and want us to be okay and hate to see us in pain and discomfort. It's hard for them to understand that the best thing for us during an attack is silence and darkness as that's where our healing will begin. It's good of you to understand that she is motivated by love and concern. Warmly- Holly <a href='https://-migraine.com' target='_blank' rel='noopener noreferrer ugc'>-migraine.com</a> team.
x0gda4 Member
I find doing beadwork is the "just right" for when it comes to mild/moderate pain. It's fun to follow a pattern or make one of my own, and see the results. For high moderate pain, I like to binge on Netflix or another movie streaming app.
1. Holly Harding Moderator & Contributor
 Hi there, <inline-mention user-id="3909865" username="x0gda4"/> - thank you for sharing this strategy that works for you. By beadwork, do you mean jewelry-making (necklaces, and such?). What a lovely idea. Similarly, I have recently found that knitting is a helpful strategy. It helps to engage myself in something concrete that, as you said, results in something to show for all that time that can so frequently feel lost to migraine. Of course, when the pain is high, there is no focusing on anything- and like you, I think most of us have to do something much more passive. Thanks again for sharing. It really helps to see what others are up to- it's validating to feel the similarities and eye-opening to hear new ideas!
janlan12 Member
My distractions- If I can’t rest, I focus on one thing while being still. I work from home which reduced my migraines in half. Now they are 9-12 a month. I can work by focusing only on what my project is at the time. Excessive movement is avoided. I do have to stop and lay down sometimes but I have learned my way to manage the migraine and minimize the many other symptoms with triptans. I am 70 and have had migraines since I was 12. Sometimes I get so tired of coping☹️
1. mysorehead2020 Member
 <inline-mention username="janlan12" user-id="3764957"/> That's along life of suffering - so unjust ! but well done for still working at 70 ! you are a warrier 😀 I found working from home reduced my migraines too (sorry to say thanks COVID for forcing our companies to make us work from home) - i think it was the long car commute (stressed neck muscles), open office environment with 100s of PCs and heating/air-con, bad lighting, windown blinds letting in shafts of sunlight ... I would say i have halved my attacks since this change !
2. April.Sluder Moderator
 <inline-mention username="mysorehead2020" user-id="3844184"/> It's great that you've seen a reduction in attacks. I think working from home has been a surprising benefit to many people. I hope that many companies now see how it can work for a lot of their employees. Those long commutes can definitely take a toll on both our physical and mental health. Wishing you a pain-free weekend. April - Migraine. com Team
anneke90 Member
I have about 20 migraine days a month, so my distractions vary by intensity. Severe ones? I just drug myself and pray. For moderate ones, I like to lie in a dark room on my acupressure mat under a weighted blanket and listen to a podcast or an audio book. If I'm not experiencing too much light sensitivity, I can put a show on - Seinfeld and The Office are my go to for such occasions. I might even throw on a hat, large sunglasses, and go for a walk to get some steps in. If it's a mild one, I try to take advantage of it being a "better" day and go to the gym. I can't do intense cardio because that'll trigger a migraine for me, but I can do weightlifting without a problem. Focusing on a muscle group and the pain in that part of my body is more therapeutic than sitting at home thinking about my head pain. Dog cuddles are approved for all levels of intensity. Distractions are a huge deal for me because without them, my mental health really starts to suffer.
1. Holly Harding Moderator & Contributor
 Thank you so much for sharing your approach to distracting yourself from migraine. I like how you broke things down by level of migraine intensity. Makes all the sense in the world. You are SO right that sitting around and just thinking about head pain does nothing but increase it. And YES- I also couldn't agree more: dog cuddles are prescribed 24/7- no matter the pain level! Thanks again for chiming in.
x0gda4 Member
Hi Holly! I make mostly bracelets, rings, earrings. I like projects I can finish in one sitting the best. Just got a super-cool grab bag of beads in the mail today and am bbq looking forward to some play time.
1. Holly Harding Moderator & Contributor
 Love this idea! Thank you for sharing. You've helped others by offering this idea.
darcyshirley Member
The biggest help for me over the last couple years, regardless of intensity, is meditating on the pain. I trace out the boundaries of the pain over and over and over, describe it in my head, take deep breathes and try to be still. I'll alternate that with "residing" in a part of my body that isn't in pain, usually my left arm, and just focus on how NOT in pain that part of my body is. It can be really difficult to do this when my migraine goes full blown, but it gives my mind something to do while I wait for medication to kick in. It helps put the pain in perspective. When it gets "call out of work" bad, I'll run the right side of my head under hot water until i run out of hot water or I can't handle the heat anymore, then it some peanut butter toast and try to rest sitting up, propped up by a bunch of pillows in bed. I might do that for an hour and then go back to shower and try again. Those are desperate days. 🙁
1. Holly Harding Moderator & Contributor
 <inline-mention user-id="3714271" username="darcyshirley"/> Love this description- and your offering. This helps so much. Funny- as we were saying below that sitting around and thinking about the pain does nothing but make it worse. What you describe here- is such an artful way of showing the reverse. Thank you. And the hot water offering is so interesting. I wrote an article about allodynia - a side effect of migraine(sensitive skin and hair) and a number of people wrote in the comment section that they addressed this issue by running hot water on their scalp. I've been trying it ever since, and it definitely helps with the allodynia. I haven't tried it for the pain in general. I will now. Thanks!
beezeree Member
Was interesting to me that one person said they can go to the gym but can only lift weights, no aerobics. I’m the opposite, if it’s not a zombie migraine and I can leave the house, I do an hour or so on the treadmill to distract me but lifting a weight makes my head want to explode even more. And yes, having a task/hobby you can focus on which enables you to back burner some portion of the pain is very helpful. Also makes you feel productive instead of invalided. Endless Netflix/amazon dramas with 5 or more seasons work for me too lol.
1. Holly Harding Moderator & Contributor
 Isn't it interesting how different we all are, <inline-mention user-id="3808348" username="beezeree"/> ? I love that about this site. It makes it such a wonderful place to learn from one another. What's your task/hobby?
bee123 Member
It’s interesting to hear others using the hot water method like myself. I too find that often hot showers and baths help moderate migraine. It can also help with the weak and dizzy feelings that come with mine. Though too much heat can make the sickness worse so it’s a fine balance. I too like craft. I like to crochet. Bead work sounds like fun what a nice suggestion. I also do arrow word puzzles and read books sometimes. When things get really bad I close my eyes and lie still in a dark room and take as many tablets for pain and sickness as I can. Another big thing I have discovered is coffee and caffeine. Though it’s not a distraction it helps with the pain and energy levels.
1. Holly Harding Moderator & Contributor
 <inline-mention user-id="3827944" username="bee123"/> - crochet! I used to know how to do that. I'll have to see if I can pick it back up. I like the reminder of word puzzles, too. I'm unable to read because of the migraine attacks, but I could handle a puzzle here or there, for sure. And yes, a well-timed caffeinated drink can do wonders. Thanks so much for sharing these great ideas.
luvlee Member
I have had migraines for as long as i can remember and For me I find that if I just go for a long walk that helps. Of course I have to wear sunglasses because of the light. I also find that if I get absorbed in my painting I don’t intensely focus on just the pain. I know that for most people this doesn’t work but over the years I have tried many things , i look at anything that slightly helps is better than nothing at all. My heartfelt good wishes to all.
1. Holly Harding Moderator & Contributor
 Love the idea of painting, <inline-mention user-id="3814446" username="luvlee"/> . Sounds peaceful and absorbing. I'm also a walker- and I've found a great hat to block the light, I take my dog out in nature where she doesn't require a leash so I don't get pulled around--- and I find that, and pacing myself, can make all the difference in terms of giving me perspective in reminding me that I am not my pain. Thanks so much for sharing what works for you.
lizard123 Member
This article could not have come at a more perfect time. I have chronic migraine, and lately I have been so restless and honestly bored, when I am so bad it prevents me from doing things. I can watch Netflix or Youtube with the volume almost off and sunglasses if I need to, but I run out of patience, being so passive. I have been trying to find a "hobby" that is simple enough to not tax me mentally or physically, but is more than laying around. I like the idea of beadwork, especially if I'm following a pattern so I don't have to think. People have suggested coloring, but I am very phonophobic, and I think the sound of pencils or markers rubbing on paper would be too irritating (though maybe great for someone else!). Migraines make my eyes sensitive, and can't make sense of text, so reading isn't an option. But maybe I could take up crocheting again, and if the pattern was very simple I might not even have to look. Thank you for the inspiration!
1. lizard123 Member
 Wow! So many similarities in that article! It's such an odd feeling finding someone who experiences things similar to the way I do. On the one hand, I wouldn't ever want anyone to feel the way I do. Yet there's something "nice" and encouraging knowing someone else understands how I'm feeling. Thank you for all your writing.
2. Holly Harding Moderator & Contributor
 Hi <inline-mention user-id="3808274" username="lizard123"/> - thanks so much for writing back. Yes! I know exactly what you mean. It's so comforting to know there are others out there navigating the same terrain, even though I'd never wish this pain on my worst enemy! I think, ultimately, it's just such a relief to know we're not alone in this- as it's so very isolating- and most times we're the only people we know in real life who have this kind of pain and other symptoms as badly as we do. This is so strange as we're likely surrounded by others who are living with migraine- it's just the awful downside of it being an invisible disease- there's no way to identify each other in the real world. If we all had a big M on our foreheads, I think we'd be amazed to see how many of us there are out there. Imagine the knowing glances, warm hugs, and supportive conversations we would share. Short of that, we have the weird internet and the wonderful <a href='https://migraine.com' target='_blank'>migraine.com</a> to connect, relate, share, support, and learn and from each other. I'm so grateful for this place - it shores me up and lifts me up when I'm low. Glad to 'meet' you, today. You've definitely brightened my day.
brody Member
Today with a migraine I actually drew for over 3 hours non stop. Right through lunch. I felt relaxed when I was done drawing and productive. Sometimes I power through and do little bits of Yard work or organizing in spurts and then rest a while until I feel like doing more.
1. Holly Harding Moderator & Contributor
 Hi Brody- your creative response to migraine made me think of this: <a href='https://migraine.com/living-migraine/getting-creative-chronic-migraine-workarounds' target='_blank'>https://migraine.com/living-migraine/getting-creative-chronic-migraine-workarounds/</a>. That is what I do when I'm feeling well enough and it feels like a good way to focus my energy and pain. Like you, I also sometimes will push myself to do a bit of yard work here or there as getting my hands dirty always feels therapeutic. Thanks so much for sharing! - Holly (migraine.com team).
2. Melissa Arnold Community Admin
 <inline-mention user-id="3689634" username="brody"/> I am not a visual artist at all!! Haha. But I love music -- I sing and play some piano. Anything from churchy stuff to current radio hits, but I like singer-songwriters the best. 😀
brody Member
Today I also sat with a cool wet washcloth on my face, it was very helpful during the attack.
1. MelanieM Community Admin
 Thanks for sharing with us Brody! The cool washcloth idea sounds like something that could feel really good. I am sorry to hear you had a migraine today, I hope tomorrow is a better day for you. ~Melanie (Migraine.com team member)