Manage migraine at work: Living with migraines can be very unpredictable, as the pain strikes at any time. When migraine hits in comfortable spaces like home, you can easily turn off the lights, crawl under your sheets and rest till it goes away.
However, dealing with a migraine while managing a professional career can create some unique challenges in the workplace. Bright lights, screen time, loud noise, stress, or irregular meals at the workplace can trigger migraines.
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The migraine pain doesn’t respect your work schedule, important deadlines, or career responsibilities. But this doesn’t mean that managing migraines at work is impossible. With a few proactive steps, you can reduce the frequency and intensity of attacks and improve your productivity.
Tips to manage migraine at the workplace:
Manage lighting: Fluorescent lighting, flickering lighting, or harsh lights can trigger migraine attacks in some people. Avoid overhead, huge bright lights and lighting that create glare on the screen. Use natural lighting when possible or try desk lamps with warm tones.
Invest in accessories: Accessories like antiglare filters, blue light blocking glasses, and a laptop stand will strain your neck less and keep the headaches at bay.
Manage sound sensitivity: Office environments with persistent noise and chatter, phones ringing, and keyboard clicking can often trigger migraine headaches. You can use noise-cancelling headphones, and position your workplace a little away from high-traffic areas.
Manage positioning: Poor posture can also contribute to migraines. Ensure proper keyboard positioning to prevent shoulder and neck tension. Your elbows should be placed at an angle of 90-degree angle.
Create a migraine kit: Always carry a migraine kit that has pain medication, peppermint oil, sunglasses, or any other items that can help you ease the pain. Taking them at the first sign of a migraine increases their effectiveness.
Temperature therapy: Use ice packs on the head and hot packs on the neck to reduce the tension.
Identify quiet spots: Find quiet spaces in your workplace where you can retreat while suffering from a migraine attack. An empty conference room, wellness room, or even a car can help you provide some calm.
Quick relaxation techniques: Practice deep breathing and neck stretches while sitting at your desk. Even two minutes of relaxed, focused breathing can reduce the stress response that usually accompanies migraine.
Take breaks from work: Staring at a screen for hours can lead to eye strain and tension headaches. Take mini-breaks from the desk and go on a short walk.
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Eat and drink well: Skipping meals or not drinking enough water are major migraine triggers. Take sips of water throughout the day and don’t miss lunch.
If migraines severely impact your work, consider informing your manager or HR. Migraines don’t define anybody’s career potential, but the way you manage them at the workplace can set you apart as a strategic professional.
FAQs: How to Prevent Migraine Triggers at Work
What can trigger migraines at work?
Common workplace migraine triggers include bright lights, long screen time, loud noise, stress, skipped meals, dehydration, and poor posture.
How can I manage a migraine while at work?
You can try reducing light exposure, using noise-cancelling headphones, taking short breaks, staying hydrated, eating on time, and using your prescribed medication early if needed.
Can fluorescent lights trigger migraines?
Yes, for some people, fluorescent or flickering lights can trigger migraine attacks or make symptoms worse.
Can dehydration trigger migraines at work?
Yes, not drinking enough water is a common migraine trigger. Taking small sips throughout the day can help.
Do short breaks help with migraines at work?
Yes, short breaks from the screen, deep breathing, stretching, or a brief walk may help reduce strain and prevent symptoms from worsening.