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Get fit
If you were to stack all of the unused gym IDs hiding in wallets and purses around the world , you could probably construct the world ’ s tallest gym — and still few people would find time to visit it . But exercise is a proven stress reliever , and a regular fitness regimen will better equip you to handle life ’ s mental and physical rigors .
“ Exercise takes your mind off things ,” Dr . Rosenberg says . “ It makes you more physically healthful , relieves muscle tension , gets the blood moving , reduces inflammation and provides an overall sense of well-being .”
Dr . Rosenberg recommends breaking a sweat for at least 20 minutes three times a week to pre-emptively reduce stress levels and improve overall health . If you ’ re concerned exercise might exacerbate your condition , he suggests low-impact activities , such as yoga and tai chi .
The greatest challenge for most migraineurs is getting up and active , which is why Hall urges people to start small . Simply learning meditation , relaxation techniques , controlled breathing or visualization can be useful , especially for people who are unable to fall asleep at night .
“ You don ’ t have to do aerobics to reduce stress ,” she says . “ You can walk up and down the stairs , or place fivepound weights by your chair and lift them while watching TV . You ’ re still building muscle and reducing stress .”
Reprogram your mind , rehabilitate your body
“ Retraining your nervous system to relax is a process . Migraineurs need to relax every single day for at least 10 minutes , which is sometimes hard to do ,” Farmer says . “ A behavioral response to pain and stress has to be unlearned .”
Biofeedback ( see full story on page 36 ) is one way to change your physiological response to stressful events . Attaching a biofeedback system , which monitors the body ’ s heart rate and tension levels , will let you know when it ’ s time to relax — either through measured breathing or quiet meditation . The at-home systems are small , roughly the size of an iPod , and can be purchased for as little as $ 100 at amazon . com . When Kubasak feels a migraine coming on , she enters lockdown mode . “ I immediately go to a quiet place and practice deep-breathing exercises and guided imagery , where I picture myself in happy surroundings to get away from that sensation for a minute ,” she says .
7Be patient with yourself
Gaining control over your stress triggers
doesn ’ t happen overnight . Stress is an evolving , shapeshifting organism that affects each host differently . Often the biggest impediment to successfully taming stress is the fear of change .
“ There are all sorts of barriers to doing the right thing , even if the patient knows what the right thing is ,” Dr . Rosenberg says .
That ’ s why he prefers to start by focusing on the lowest-hanging fruit . Then he gradually nudges migraine and headache sufferers onto a positive path .
“ For most people , it ’ s more realistic to take small steps in the right direction with positive reinforcement rather than trying an immediate whole-life makeover ,” he says .
When headache patients know which medications to take , develop an action plan for life ’ s twists and turns , and adopt coping strategies , they can begin to let go of the anxiety and chronic components of pain , Dr . Rosenberg says .
It ’ s not easy , but that doesn ’ t mean the struggle isn ’ t worthwhile . Just ask Kubasak , who recently experimented with acupuncture as an alternative migraine treatment .
“ My acupuncturist creates a stressless environment during my appointments that helps me get centered and become a little more understanding and patient ,” Kubasak says . “ I don ’ t expect to ever completely rid myself of migraines , but I hope I can control my stress and make them less frequent and less debilitating in the long run .” HW
www . headwisemag . org | National Headache Foundation 35