How to Avoid Migraine Triggers at Work

Anyone who suffers from migraines knows that they have the power to cause your work, and life, to come to a standstill. Take some control back by identifying and eliminating your migraine triggers while at work. Start by keeping a detailed migraine diary and creating a list of possible triggers. Common migraine triggers include chocolate, red wine, MSG, aged foods, flashing lights, heat, caffeine, aspartame, fasting, physical activity, sunlight, cigarette smoke, diesel smell, weather changes, and hormones. Pay particular attention to workplace factors, such as lighting and temperature. Take good care of yourself at work by getting fresh air, eating right, and watching your posture. As you address various triggers, you should see your work life improving.

Method 1

Method 1 of 3:

Taking Care of Yourself

1
Minimize stress.^{[1]XExpert SourceSari Eitches, MBE, MD
Integrative InternistExpert Interview. 3 April 2020.} Try to operate with a clear schedule and goals in mind for each day. Share your work burden with others and discuss successes and setbacks. Take advantage of flexible work conditions whenever possible, such as flex hours. Incorporate a relaxing ritual into your work day, like a five-minute office yoga session.^{[2]XResearch source}
- Even a quick neck massage can relieve some of your tension. Stress is a major cause for both regular headaches and migraines.^{[3]XResearch source}
- Be particularly watchful of your stress levels during periods in which your work schedule is disrupted, such as holidays.^{[4]XResearch source}
Get the right amount of sleep. Aim for at least eight hours of undisturbed sleep per night. Adjust your bedtime so that you have plenty of sleep before getting up to go to work.^{[5]XExpert SourceSari Eitches, MBE, MD
Integrative InternistExpert Interview. 3 April 2020.} If you are sleep deprived, you might even try to get a quick nap in over your lunch break. However, be warned that even naps can trigger migraines for some people.^{[6]XResearch source}
^{[7]XExpert SourceSari Eitches, MBE, MD
Integrative InternistExpert Interview. 3 April 2020.} Drink water throughout the day. Aim for a total of 8 eight-ounce cups. Reduce or eliminate your caffeine intake, as it can contribute to dehydration and the development of migraines. Use water trips as an excuse to stretch your legs and walk over to the cooler instead of staying at your desk.^{[8]XResearch source}
4
Eat healthy meals at regular intervals. Eat a snack or full meal every 2-3 hours. Don’t ever skip meals or snacks, as this can drop your blood sugar levels and trigger a migraine. Avoid high-sugar snack foods for the same reason. Instead, stash healthy fruits and vegetables in your office fridge.^{[9]XResearch source}
- Once you identify any trigger foods, do your best to avoid eating them. For example, certain aged cheeses can cause a migraine to develop for some people. Eliminate suspicious foods from your diet and see if your health improves.^{[10]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
5
Take regular breaks. Step outside and get some fresh air every few hours, even if just for a couple of minutes. Walk around the office and talk to your coworkers. Read a paper magazine to get your eyes away from the computer screen. Close your eyes and lean back in your chair for a few minutes.^{[11]XResearch source}
- It has been shown that office building air can contain a number of toxins that can injure your health. Getting fresh air can reduce these health concerns.^{[12]XResearch source}
Advertisement

Method 2

Method 2 of 3:

Making Environmental Changes

1
Adjust the lighting. Request to dim, or turn off entirely, the overhead fluorescent lights in your part of the office. Replace these lights with lamps and natural light. If this isn’t possible, you can even put a cover over some of your workspace to block out the lights. If the overhead lighting is flickering, ask to have it repaired or replaced.^{[13]XResearch source}
- If adjusting the lighting is not possible, then visit your eye doctor and discuss getting a pair of rose-colored glasses to minimize eye strain.
- If your computer screen hurts your eyes, then attach a glare screen to the monitor. You can also attach a hood to the top of the monitor to keep it from reflecting any surrounding lights.^{[14]XResearch source}
2
Keep the temperature on a moderate setting. If the room is too hot and you become overheated, it can trigger a migraine. The same is true for extreme cold temperatures. Invest in a cooling fan or space heater for your office, if needed. Try to also keep the thermostat on a consistent temperature, as fluctuations can cause problems as well.^{[15]XResearch source}
- There isn’t one “magic” temperature, so just watch for what your body reacts the best to.
3
Keep the noise to a minimum. Invest in a noise machine if you have a loud work area. Perhaps purchase a pair of high quality headphones. Create a soothing playlist on your computer to play when work noises get to be too much. Be aware that certain pitches, such as beeps, can trigger migraines, too.^{[16]XResearch source}
- For example, if you are in an office with phones constantly ringing, talk with your coworkers about implementing a ring-free period where you just use the phone lights to identify incoming calls.
4
Stay away from strong smells. Avoid wearing heavy perfumes, aftershaves, or other personal products, as they may linger in your work space over the day. Try to stay away from work spaces with heavy odors, such as break rooms. Steer clear of cleaning closets, as the products therein can trigger headaches.^{[17]XResearch source}
- Printer and copier odors, in particular, can be problematic. You may need to ask a coworker or assistant to make any copies for you if you suspect that this could be a trigger.^{[18]XResearch source}
- Buzzing lights and buzzing office equipment can trigger a migraine as well. Florescent lights are a trigger for some.
5
Maintain good posture. Pay attention to how you are sitting in your chair. Keep your back straight and your shoulders pulled back. Stand up and stretch every 30 minutes or so. Prop up your feet on your desk, if you can, to reverse the downward blood flow. Position your computer, so that you are not arching your neck in an uncomfortable way.^{[19]XResearch source}
- Place an alarm on your computer or phone to alert you when you need to stand and stretch. ^{[20]XResearch source}
- Keep a pillow by your chair to use behind your back to help with your posture, and change positions in your chair often as needed.
Advertisement

Method 3

Method 3 of 3:

Determining Your Triggers

1
Keep a migraine diary. For at least one month, write down all of the details of your migraine attacks. Make note of when they begin, how long they last, and any other physical symptoms. Most importantly, create a list of details describing what you were doing and feeling when you first noticed the symptoms.^{[21]XResearch source}
- You can also include the details of any activities that you were undergoing at the same time as the migraine attack. For example, did you take ibuprofen two hours beforehand?^{[22]XResearch source}
- Consider downloading a migraine app to your phone. These apps allow you to record all of the details surrounding each migraine incident. Some of the apps will even go through your data and look for trigger patterns.
2
Look for migraine patterns.^{[23]XExpert SourceSari Eitches, MBE, MD
Integrative InternistExpert Interview. 3 April 2020.} Read through your notes, paying particular attention to the “before” descriptions. Try to find similarities over time that point toward certain circumstances acting as a trigger. You can find these connections in both actions and emotions. Compile these patterns into a list of possible triggers that you will then explore and address individually.
- For example, you may notice that you are always sleep deprived prior to each attack, or perhaps your stress levels at work are particularly high.
- Some migraines are preceded by a warning before hand which may include flashes of light, blind spots, and tingling on one side of the face or in the arms or legs.
- Many migraines are one sided and include a stabbing or throbbing sensation through the eye or one side of the head.
3
Target individual triggers. You simply cannot control all possible triggers at once, so try to focus on a couple, or even one, from your list. Do your best to eliminate this trigger from your life. Make note of your efforts in your diary. See if your migraines reduce during this trial period. If so, then you might be on the right track. If not, then this still could be a trigger, but you need to test out other options as well.
- For instance, if alcohol consumption is on your list of possible triggers, then go ahead and stop drinking for a few weeks. See if you notice any changes in the frequency and severity of your migraines.
- Be aware that it is quite possible that a number of triggers contribute to your migraines. To see real results, you may need to continue testing until you identify more than one.
It is unlikely that you will be able to eliminate your migraines entirely. Instead, aim to manage them so that they do not interfere with the quality of your work and home life. If your goal is reduction, then you can also celebrate each trigger identification and avoidance. Keeping a positive attitude is important, as stress and depression can lead to even more migraines.^{[24]XResearch source}
If you are concerned about how migraines are impacting your work, then make an appointment with your primary physician, or a migraine specialist, to talk about your options. They will not be able to test your claims, as no migraine test exists. However, they can make sure that your migraines do not stem from other physical conditions, such as illness.^{[25]XResearch source}
Advertisement

Expert Q&A

Search

Add New Question

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Tips

Make sure to take any medication as exactly prescribed, according to your doctor’s directions. Following a detailed medication plan can sometimes reduce the presence of migraines at work.^{[26]XResearch source}
Thanks
Helpful0 Not Helpful0
Before you reach out to your employer with information regarding your migraines, get in touch with a migraine advocacy service. They can provide you with useful guidance regarding your rights at work. Find an agency by entering “migraine advocacy” into a search engine.^{[27]XResearch source}
Thanks
Helpful0 Not Helpful0

Warnings

Act as soon as you feel the migraine coming on. Medicating it before it hits gives you a better chance of eliminating the migraine or reducing it to a manageable headache.^{[28]XResearch source}
Thanks
Helpful0 Not Helpful0