Stress is a commonly cited trigger of migraines, with approximately 80% of people outlining it as a primary trigger. Therefore, in order to effectively reduce the frequency of migraines from occurring, it’s important to find solutions to effectively manage and reduce stress.
The link between stress and migraines
Interestingly, migraines are thought to occur following a highly emotional or stressful event, not during the point when high stress is experienced. The decline in relaxation following a particularly stressful moment is when the increase in migraine onset is observed. This phenomenon is referred to as the let down effect whereby hormones are released as part of the body’s fight or flight stress response, such as cortisol that can instigate the onset of a migraine when levels return to normal. The let down effect is broadly observed as causing flare ups of other conditions too, such as cold sores, fibromyalgia and arthritis.
The four-phase progression of a migraine
- Prodrome – Precursor symptoms or signs that a migraine is oncoming; such as yawning, food cravings and increased thirst. This phase can occur days prior to a migraine.
- Aura – Visual hallucinations occurring just before or during the “attack” phase; characterised by flashing lights and bright spots. Typically last a few minutes to an hour.
- Attack – A throbbing headache often accompanied by sensory sensitivity to light and sound. Without treatment this phase can last up to four days in some cases.
- Post-drome – Sometimes feelings of fatigue or confusion follow the attack phase.
How to effectively reduce stress
Improve sleep quality
Sleep is often a highly important and overlooked aspect of health; a lack of sleep can cause stress where tiredness contributes to irritability and reduce concentration. It’s recommended to get at least 6 – 8 hours of sleep, any less and it can lead to acute sleep deprivation which can become chronic, where you experience more fatigue and ultimately more stress.
Not getting sufficient sleep can actually lead to burnout, where you become physically and psychologically exhausted. To avoid over stressing the mind and body, adequate good-quality sleep is essential.
Try relaxation techniques
One of the ways to help relieve stress is to try relaxation techniques, massages, yoga and meditation. One of the best ways to relieve stress is to have a spa day or even a spa holiday. Furthermore, yoga and meditation are renowned methods to easily reduce stress, especially when worked into a daily routine.
Exercise
Exercise offers an excellent outlet for stress and tension relief; it also helps to reduce anxiety. Exercise releases endorphins which help to improve mood and induce feelings of positivity. It also does wonders for you physically as well as mentally. The most important aspect to remember is that the exercise or activity you are doing is enjoyable; it doesn’t have to just be difficult or tiring!
How to effectively treat migraines
The above stress reduction techniques are important to preventing and reducing the impact on migraines. However, if these techniques are not enough there are other options available.
Medication
Migraine treatment such as triptans can be an effective solution to treating migraines. Sumatriptan and Imigran are popular treatment options, they can be easily purchased at Pharmica – the UK’s most trusted online pharmacy.
Rest
Lying down and even trying to sleep is often reported to help manage symptoms, the room needs to be dark and quiet to avoid sensory aggravation of migraine symptoms.
Acupuncture
Acupuncture can offer a follow up solution to providing relief from migraines. The purpose of acupuncture is to help stimulate the release of pain-relieving endorphins. Acupuncture may offer an effective alternative treatment method or supporting method to other available treatment options.
Specialist help
If these methods are unsuccessful at reducing the symptoms of migraines and treating discomfort, then specialist advice may be necessary.
