How you can help yourself

There isn't a lot of evidence from the research about what you can do to help yourself if you have a migraine attack. But there are some things that many people who get migraines find can stop or reduce their attacks.

Yoga may help ease the symptoms of your migraine attack.

• Learn to recognise the early symptoms of an attack so you can take steps to stop it. Some research suggests that taking painkillers early works better than waiting until the pain gets bad.¹
• Keep your painkillers with you. Some people keep a small bottle of water with them so they can take or dissolve their tablets as soon as they start having symptoms.
• Keep some food with you if being hungry is a trigger for you.
• Stop working and lie down or sit in a quiet room when you feel an attack coming on.
• Get some fresh air.
• Try to sleep in a quiet dark room when you have an attack.
• Learn some relaxation techniques.
• Massage the pressure points on your temples on either side of your forehead.
• Do yoga. Some research suggests that yoga can help reduce the number of attacks and the intensity of the pain.² But we need more research to be sure.
• Learn how to meditate.
• Try to get enough sleep. Lack of sleep can be a migraine trigger for some people.