Self Help Measures

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The first stage of understanding your migraine is to keep a diary to try to identify your trigger factors.

Download your migraine diary for free now, or receive a copy in the post (postage fees apply) from Migraine Action here >

Migraine Action partnership with Migraine Buddy

Alternatively why not check out Migraine Action's partner Migraine Buddy? We have partnered with Healint, developers of the Migraine Buddy app, to ensure that all those affected by migraine are given the right support and help to take back control of their migraines. 

This intuitive app, uses patient input and cross checks it with data received from the phone sensors. Users are then provided with a report to show how certain triggers could be affecting their migraine onset - which you can discuss with us on our helpline or with medical professionals. At the same time you will be helping neurologists and data scientists further research in migraine and work towards a cure.

For more information on Migraine Buddy click here >

By tracking your migraine, using a traditional diary or an app, you may find that a pattern emerges. Making a few minor changes to your diet and/or lifestyle, you can reduce the severity and/or frequency of your attacks.


  • Eating regularly, avoiding sugary snacks and include slow release carbohydrate foods in your diet
  • Drink plenty of water - 2 litres a day
  • Limit your intake of drinks containing caffeine and alcohol
  • Maintain a regular sleep pattern
  • Avoid triggers to which you know you are sensitive
  • Take regular exercise
  • Get plenty of fresh air and practice deep breathing
  • Ensure that ventilation indoors is good and try to keep rooms at a constant temperature
  • Avoid strong perfumes etc.
  • Avoid bright, flashing or flickering lights (e.g. fluorescent)
  • Avoid large reflective surfaces (e.g. plain white walls)
  • Wear sunglasses and/or a hat in bright sunlight
  • Ensure that computer screens are properly adjusted and fitted with anti-glare filters
  • Take regular breaks, especially if you are working at a VDU or if your work is repetitive
  • Take care with your posture
  • Ensure that your working environment is as ergonomically designed as possible
  • Learn relaxation techniques
  • Remember headaches/migraine can be your body’s way of telling you to slow down and “recharge your batteries”

Above all learn to say NO

Put yourself first at least once every day and never feel guilty for suffering from this neurological condition. 

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