Migraine Symptoms | Migraine Therapy – Reducing Stress

• Sleep: try to get at least 7 hours of sleep each night.  Also, it’s important to follow a sleep schedule as much as possible; regularity is key.  Erratic sleep can be a migraine trigger.  And don’t forget to get those 7 hours during the weekend as well.

• Relaxation Techniques: because stress and tension can be a migraine trigger try to reduce it as much as possible.  Taking deep breaths, meditating, or taking a relaxing bath can help relieve stress and anxiety.  See Stress Relieving Exercises below.

• Massage: massage is another method used to de-stress the body.  Massaging the neck and shoulders, the temple, and the back of the head may help relieve migraine pain.

• Stretch: performing simple stretches is a good way to relieve stress.  Try stretches that focus on the neck, shoulders, and arms.  Yoga and pilates are also good options for decreasing stress.

• Pressure Points: applying pressure to different spots on your neck, back of head, and shoulders may help.  Use your fingertips to apply firm pressure for several seconds to each of these areas.

• Heat Application: applying heat to your neck and shoulders may reduce the tension in those areas.  Use a heating pad set to low or medium for 20 minutes.

• Aromatherapy:  some people experience an increased sensitivity to certain odors or scents before or during a migraine attack.  However, if you’re not exhibiting these symptoms you may want to consider using aromatherapy (scented candles, heated essential oils, etc.) to help relieve stress.  Essential oils that have relaxing properties are chamomile, lavender, mandarin, geranium, petitgrain, and clary sage.  Be sure to dilute them properly with water or carrier oils.

• Starting with your hands, squeeze them into fists, hold for 10 seconds, and then relax them for 20 seconds.

Now, start with your toes and work your way up your body:

• Toes and feet: squeeze them for 10 seconds and then release and relax them for 20 seconds.

• Calves: squeeze for 10 seconds, release and relax for 20 seconds.

• Knees: squeeze for 10 seconds, release and relax for 20 seconds.

• Buttocks: squeeze for 10 seconds, release and relax for 20 seconds.

• Stomach: squeeze for 10 seconds, release and relax for 20 seconds.

• Back: squeeze for 10 seconds, release and relax for 20 seconds.

• Shoulders: squeeze for 10 seconds, release and relax for 20 seconds.

• Sit straight with both feet on the floor.  Do not arch your back.

• Let your head fall forward and relax your shoulders.

• Keep your shoulders relaxed and slowly roll your head to one side.  Hold for 5 seconds.

• Slowly roll your head back to the center.

• Repeat by slowly rolling your head to the other side.  Hold for 5 seconds and slowly roll your head back to the center.

Repeat this 10 times on each side.  DO NOT OVERSTRETCH!

• Sit straight with both feet on the floor.  Do not arch your back.

• Hold both arms straight in front of you (parallel to the floor) and interlace your fingers.

• Turn your palms so they’re facing AWAY from you.

• Push your interlaced hands out and away from you until you feel a stretch in your shoulders and upper back area. Hold the stretch for 10 seconds. Don’t forget to BREATHE! Relax your arms by placing them by in your lap. Relax your shoulders.

• Sit straight with both feet on the floor.  Do not arch your back.

• Move both shoulders in a circular motion by first pushing them forward, then up, to the back, and then back to the starting position.

• Relax your shoulders.