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Living with Migraines

Living with Migraines

A migraine is a moderate to severe headache that may be accompanied by symptoms such as nausea, and sensitivity to light and sound. Episodes can last anywhere from a few hours to several days. Some people also experience changes in vision, speech, or sensation (often referred to as an “aura”) before a migraine begins.

 

Migraines are typically described as chronic when they occur on 15 or more days per month. They are more commonly reported in women than men and can vary significantly in frequency and intensity.

The impact of migraines

Living with migraines can affect many areas of life, including:

  • Work, responsibilities, and daily functioning

  • Social plans and relationships

  • Energy levels and overall wellbeing

 

Many people also experience:

  • Anxiety about when the next migraine will occur

  • Low mood or frustration linked to unpredictability

  • Feeling a loss of control or confidence in managing symptoms

 

Over time, the anticipation of migraines can become as challenging as the episodes themselves.

Understanding migraines

Migraines are influenced by a combination of biological, neurological, and psychological factors. Common triggers can include:

  • Stress and emotional factors

  • Changes in sleep patterns

  • Hormonal fluctuations

  • Environmental factors (e.g. light, noise)

Psychological responses — such as worry, tension, or coping patterns — can sometimes contribute to how migraines are experienced and managed, even though they are not the sole cause.

How common are migraines?

  • Around 10–15% of adults experience migraines

  • They are approximately three times more common in women

  • A smaller proportion experience chronic migraines

(Recent research and NHS guidance, 2022–2024)

What Treatment do we offer?

Support focuses on reducing the impact of migraines, improving coping, and identifying factors that may influence their frequency or intensity.

 

Therapy typically begins with:

  • Understanding your migraine patterns and triggers

  • Exploring how migraines impact your life

  • Identifying current coping strategies

  • This helps guide an individualised treatment plan.

Cognitive Behavioural Therapy (CBT)

CBT can help to:

  • Reduce unhelpful thinking patterns (e.g. catastrophic thinking, self-blame)

  • Manage stress and anxiety linked to migraines

  • Develop more balanced and supportive coping strategies

 

Pain management and behavioural approaches may include:

  • Identifying and managing triggers where possible

  • Pacing activities to reduce flare-ups

  • Building consistent routines around sleep and activity

  • Reducing avoidance driven by fear of migraines

 

Relaxation and nervous system regulation involves:

  • Breathing techniques

  • Muscle relaxation

  • Reducing overall physiological tension

 

These strategies can help lower baseline stress, which may influence migraine frequency for some people.

 

We also help with:

  • Anxiety or low mood associated with chronic migraines

  • Building confidence in managing symptoms

  • Reducing the emotional impact of unpredictability

 

CBT has a strong evidence base in supporting people living with chronic health conditions, including migraines.

Acceptance and Commitment Therapy (ACT)

ACT supports:

  • Living a meaningful life alongside ongoing symptoms

  • Reducing the struggle with pain and unpredictability

  • Focusing on what matters, even when migraines are present

A compassionate note

Living with migraines can be unpredictable and, at times, overwhelming. It’s understandable to feel frustrated, anxious, or limited by their impact. While migraines may not always be fully preventable, with the right support it is possible to feel more in control, reduce their impact, and improve your overall quality of life.

Further guidance and support

You may find these trusted resources helpful:

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