The migraine brain is hyper-irritable and specific stimuli
such as these lights can provoke a cascade of events that
lead to a migraine. During a migraine, most of us will
experience intolerance to bright lights.
The weather is a common trigger and unfortunately,
there is not much we can do about it. It is common
for people to complain about increased frequency of
migraine during the spring and fall, because of the
rapid changes in temperature and barometric pressure.
Coincidentally, these are times with high pollen counts,
but the actual trigger is probably unrelated to allergies. It
is common to see escalation of migraines prior to major
storm systems.
As you can see, many factors can influence migraine
and the migraine sufferer needs to look carefully for
specific triggers in order to improve their quality of life.
A good place to begin is to maintain a daily headache
diary, noting sleeping and waking times, specific foods or
beverages, stressors or catastrophic events, the beginning
and end of menstrual periods, etc. HW
R e l a x at io n E x e r cis e
The purpose of this technique is to reduce general stress and muscle tension due to stress. When practiced
regularly, there is a gradual reduction in the occurrence of tension-type headaches and migraines. Some
people report that these techniques can diminish a headache which is in the process of starting. But at the
very least, consider this technique as more of a preventative strategy. Some people learn this same technique through the use of biofeedback as a teaching tool. The process is the same.
Find a comfortable place and lie on your back,
preferably in a darkened room. Some people use a comfortable chair.
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Breathe slowly in and out, saying the word “one” as you are slowly breathing out. (You can use any word
you like). Some people try to visualize a tiny point of white light in the distance while they are doing the
breathing exercise
Next, you need to relax your body. One way is to close your eyes and imagine waves of relaxation
running down your body from your scalp downwards, washing out stress.
Let the waves run in time with your breathing, first washing down over your head, then your neck, then
your torso, then arms, and finally your legs. Feel the muscles in your body relaxing as the waves of
relaxation wash over them.
Another way, which may be even more effective, involves gentle contraction and relaxation of muscles
starting from your toes and working upwards. For example, gently move your toes and then relax them,
then flex your feet up slightly and relax them, then gently tighten your quadriceps (thigh muscles) and
relax them, then buttocks, abdomen, chest, fingers, forearms, biceps, triceps, jaw, and the brow. Be sure
you are not furrowing your brow.
These should be very slight contractions which are slow and gentle, contracting as you breathe in and
relaxing as you breathe out.
Pay particular attention to your stress muscles, like your trapezius muscles between your neck and
shoulders, which can be relaxed by a gentle shrugging movement.
Once you have relaxed your muscles, continue the breathing process for 10 to 20 minutes. You should
not be falling asleep; this is not a nap!
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