Anyone who has dealt with a migraine knows how absolutely miserable it is. Searing pain or throbbing pain, sickness, sensitivity to light. Migraines can make it impossible to accomplish anything! They steal joy and time from you.

Many people who suffer from migraines know the early symptoms. Knowing what triggers migraines, and avoiding your triggers is very important (and we will talk more about that later!)

Also, being able to recognize the earlier, first signs of a migraine can make a huge difference in how fast you can finish with the migraine and get back to regular life. 

So what should you do if you feel a migraine coming on? 

At the first sign of a migraine, take a break and step away from whatever you’re doing if possible.

Find a calm environment. Turn off the lights. Migraines often increase sensitivity to light and sound. Many people choose to lay down in a dark room.

Drink a caffeinated beverage. Caffeination is tricky with migraines. Too much caffeine can bring on a migraine. But just a little caffeine after you’ve gotten the migraine can actually help you feel better.

Try temperature therapy. Apply hot or cold compresses to your head or neck, or Put both your feet in Hot water (as much as you handle) for 20 minutes while putting an ice pack on your head or neck. This will bring down the blood from your brain and head area and relieve the pressure, which will calm down the Migraine pain.

If you have a migraine, relaxation is key! 

Do whatever you can do to relax, both mentally and physically. This might include a gentle massage, Aroma Therapy, soothing music, or focusing on your breath. This will take away your “monkey mind” and slow down your focus. 

Doing the above things during a Migraine attack will help you deal with the Migraine.

More importantly? 

Prevent Migraines BEFORE you get them 

There are many things you can do to reduce your chances of getting a migraine. This might include monitoring or changing the food you eat, thoughts you think, the activity you do or do not do, and other things which are in your hands to help you avoid migraines. 

  • Do regular meditation first thing in the morning and the last thing before going to bed for 15 Minutes or longer each time. I know nobody feels that they have time, but you MUST find it for yourself because it is for your health. 
  • I used to have frequent headaches, and they are now gone forever. I went to Vipassana meditation and I did it twice a day regularly and my headache is gone. If you want to learn more about it go to
  • Keep a gratitude journal so you can write things you are grateful for and write down all the victories and good things you did that day for others and for you. Write it before going to bed, do meditation and then go to sleep. The last thing on your subconscious mind will be positive thoughts and a calm mind that will give you deep sleep.
  • Stay away from alcohol, excessive coffee or tea, Cheese, Chocolate, or any other food that you have noticed brings on your migraines. Keep a Migraine diary to track this so you can reflect back and see the trend.
  • Eat a Whole food plant-based diet with No Dairy, Meat, eggs. Stay away from junk food loaded with lots of fats, sugar and artificial colors, and sweeteners. Eat water-rich food like soup, salads, fruits, legumes, and beans.
  • Find an exercise that you enjoy such as walking, stretching, yoga, Cardio, or weight resistance, and exercise for 15 to 30 minutes a day.
  • Focus on right versus wrong choices. Focus 10% on the problem and 90% on the solution. You have a choice where to focus. Healthy people talk about what they want NOT WHAT THEY DO NOT WANT.
  • Get a fixed sleep and wake time. Going to sleep between 8:30 PM to 10 PM is ideal. Eat at the same time every day. Do eat the bulk of your meals early, and stop by 5 PM. If you are still hungry later eat fruits or drink an all-natural fruit smoothie made with coconut water, banana, strawberry, pineapple, and/or apple.

What I just said above is all in your hands. The quality of your life is related to how good your sleep is, your self-discipline, and your ability to manage the emotions that empower you. When you choose other things like your focus, you will have more migraines.