Experiencing a migraine attack at work can be extremely challenging. Here are nine strategies to help you navigate through it effectively.
When a migraine strikes at home, you can turn off the lights, crawl under the covers, and close your eyes until it subsides. But at work, you’re often forced to endure the pain until the end of the day unless you can leave early.
Over 90% of people living with migraines report being unable to function well enough to work during an attack. Yet, explaining your reduced productivity to your boss can be challenging. Migraine is an invisible illness, making it difficult for those around you to understand the extent of your discomfort.
Need to get through a workday with a migraine? Try these nine tips to make your time at the office more bearable.
1. Communicate with Your Boss
Migraines aren’t as visible as a broken leg or the flu. Their symptoms are invisible, making them harder for others to understand.
One reason migraines are so stigmatized is that no one can see your pain. It’s easy for others to dismiss a migraine as just a headache, which makes discussing it at work challenging.
Be honest with Human Resources (HR) and your manager so you don’t have to fabricate excuses when you’re in pain. If they don’t understand how migraines affect your work, ask your doctor to provide a note explaining the condition and its impact on your performance.
2. Request Accommodations
Migraines can make it incredibly difficult to focus on your job. Each year, Americans lose 157 million workdays due to migraine episodes.
Because migraines can be so disabling, you may qualify for accommodations under the Americans with Disabilities Act (ADA). Speak with your HR representative about adjusting your responsibilities, modifying your work hours, or occasionally working from home.
3. Have a Plan
Be prepared for the possibility of a migraine attack during the workday. Arrange for someone to take over your tasks if needed. Additionally, plan a way to get home, such as using a cab or Uber, if you’re too unwell to drive.
4. Manage Stress
Stress is a major trigger for migraines, and a hectic workday can easily exacerbate it. Add a difficult boss and tight deadlines into the mix, and you have a recipe for a severe migraine attack.
Implement a stress-relief system at work by following these tips:
- Take 5-minute breaks throughout the day to meditate, breathe deeply, or step outside for some fresh air.
- Break large projects into smaller, more manageable tasks.
- Address grievances promptly. Discuss any issues with your manager, HR, or a supportive co-worker.
- If stress becomes overwhelming, consider seeing a therapist or counselor for guidance.
5. Control Other Triggers
Bright lights, loud noises, and strong smells can all trigger debilitating migraine episodes. Minimize these triggers in your work environment whenever possible.
Dim the Lights
Lower the brightness on your computer monitor, install an anti-glare screen, and dim the overhead lights in your cubicle or office. If dimming isn’t an option and the lights are too bright, ask your office manager if you can switch to lower-watt bulbs.
Turn Down the Volume
If you have an office, reduce external noise by keeping the door closed. To soundproof a cubicle, ask if your company can extend the walls upward or consider adding pieces of carpet to the walls. If these options aren’t available, wear earplugs or use a white noise machine to drown out loud sounds.
Remove Strong Odors
Politely ask any co-workers who wear heavy perfume or cologne to use less. Explain your sensitivity to your office manager so they can instruct the cleaning crew to avoid using strong-smelling chemicals.
Get More Ergonomic
Adjust your computer monitor and chair to maximize comfort and minimize eyestrain. Poor posture can cause tension in your body and potentially trigger a migraine.
Be Mindful of Your Diet
Avoid alcohol and nicotine, stay hydrated, and use caffeine in moderation. Maintain regular eating intervals, especially at work, and steer clear of potential food triggers like chocolate, cheese, cured meats, and artificial sweeteners.
6. Find an Escape Room
Locate an open conference room or unused office where you can lie down in the dark until your symptoms subside. Bring a blanket and pillow from home to make yourself more comfortable.
7. Recruit an Ally
Find a supportive co-worker who can assist you during a migraine attack. Choose someone you trust who will have your back and ensure your work is covered if you need to go home early.
8. Stock Your Office
Keep an anti-migraine kit at work. Store pain relievers, anti-nausea medications, a cold pack, and any other items that help you manage migraines in a dedicated drawer.
Additionally, keep water and snacks on hand to avoid dehydration and hunger, both of which are significant migraine triggers. Stock up on high-protein snacks to maintain steady blood sugar levels throughout the day.
9. Take Time Off
If your migraines are so severe that you’re frequently missing work, you may be eligible for coverage under the Family and Medical Leave Act (FMLA). Many people with conditions like migraine can take up to 12 weeks of unpaid leave without risking their job or health insurance.
The Takeaway
Migraine attacks can be debilitating, severely impacting your ability to concentrate and be productive at work. In many cases, you may need to leave work and rest at home until the migraine subsides. However, you can also optimize your work environment and prepare for potential attacks. By doing so, you can better manage migraine episodes and navigate your workday more effectively.