How to Manage Your Migraines at Work
No one loves a migraine, especially during the workday. According to the Mayo Clinic, a migraine is a headache that can cause severe throbbing pain or a pulsing sensation, usually on one side of the head. It's often accompanied by nausea, vomiting, and extreme sensitivity to light and sound. Migraine attacks can last for hours to days, and the pain can be so severe that it interferes with your daily activities. If a migraine strikes at work and is not treated and resolved quickly, there's a good chance it will hamper your ability to operate at full speed and in some cases, stay at work at all.
Migraines are often seen as a minor condition by people who don't get them however, for those who suffer from migraines regularly, the pain can be unbearable and also lead to clinical depression if untreated.
Thankfully, you don’t have to suffer alone and there are several ways to avoid migraines and also treat them before they become severe. Read on for a few tips to help manage your migraines at work.
NOTE: Yes, we know a lot but we are also NOT doctors. If you suffer from migraines and intense headaches, make sure to consult with a doctor or your primary care physician ASAP before attempting any self-prescribed treatment.
Change Your Camera View for Video Meetings
“Speaker View” can cause problems, especially if there is a rapid cycling of speakers, as the flickering effect may trigger migraines. Try “Gallery View” or turning off the camera completely.
Stay Hydrated
Drinking enough water is beneficial to your overall health and can reduce the frequency of migraines. At minimum, aim to drink 1 Gallon of water each day and avoid salty foods. Try purchasing a large water bottle to keep at your desk.
Step Away.
Work can wait. Your health cannot. Try taking 20-30 minutes in a quiet, dimly light space away from your computer and phone to rest and take whatever acute migraine medicine you use, if any. Don’t be afraid to advocate for yourself and if needed, talk to your boss and take the day off to rest and regroup.
Switch-Up Your WorkSpace
Put an anti-glare screen protector on your computer screen and reduce the brightness of your screens by keeping your computer and phone on “night mode” if you have the option. Also, try changing locations if your workspace is under direct or florescent lighting, and making sure your computer screen is at an appropriate level so you aren't looking up or down.
Know Your Triggers and Communicate Them with Your Leader and/or HR Rep.
One of the best ways to address migraines at work is to avoid them. High stress, back-to-back meetings, too much sitting, bright lights, strong odors, etc., pay attention to your body and know your triggers. Keep a running list of when your migraines hit, noting the time of day, what’s happening around you and your emotional state.
Also, when it comes to migraines, KNOW. YOUR. RIGHTS.
“Migraines can be classified as a disability under the Americans with Disabilities Act, which makes it illegal for an employer to discriminate against you because of a disability. Whether or not you classify depends upon the degree to which your condition limits your ability to do your job.” — WebMD
Monitor Your Diet
First and foremost, limit your caffeine intake. It's dehydrating and acts as a diuretic. Also, too much caffeine can be a trigger for intense headaches and migraines. Also, don’t skip meals. Avoid sugary snacks and instead opt for healthier items, such as nuts, protein bars and fruit.
Find an advocate
#WorkFriendsMatter Having a co-worker on your side who understands what you are going through can help you feel less isolated. This person can also advocate for you in your absence. Try to have a close colleague who can catch you up to speed on any missed assignments, chime in on emails when you need to step away, will check-in with you and field messages to your larger team and boss if needed.
Try Microbreaks
“Microbreaks” are short, frequent breaks throughout the workday. Typically, these are five minutes or less, and include simple activities such as snacking, mindful meditation, yoga, stretching or walking around your house or office. Microbreaks have also shown to increase productivity and energy during the day.
Seek Professional Treatment
If your migraines are frequent and increasing in intensity, consult with a doctor or your primary care physician ASAP.