10 Ways to Survive the Holiday Season with Migraine Attacks

Be Prepared with Migraine Medication

It never fails that it is harder to reach my headache specialist during the holiday season and those are some of the most triggered days. So, I make sure to have enough refills of my medication and get any unanswered questions ahead of time. I remember one year, my office stayed open late on the day before Christmas Eve because I needed medication. We all knew I would not have made it to Christmas without it. I have planned ever since. And may I give an extra shout-out to providers who genuinely care about their patients’ lives? 

Keep your migraine tools handy while traveling or attending events.

Don’t Skip Meals

Skipping a meal is a trigger for me. During the holiday season, meals tend to be large and lengthier than the rest of the year. I find that I look forward to these meals and want to be hungry for them but not starving. When I go too long between a meal and a snack, my migraine is triggered. I try to be cognizant of this and avoid crashing by keeping my eating as consistent as possible while still enjoying it.

Focus on Migraine-Friendly Foods

Everyone’s migraine-friendly foods are different. I discovered mine through working with my function medicine doctor. There is NO ‘diet’ to cure migraine. But during the holiday season, I focus on anti-inflammatory foods, cook a lot from the Dizzy Cook cookbook, and avoid my known migraine-trigger foods. If I am local, I bring my own migraine-friendly appetizer or side that I know will be safe to eat.  When I am traveling during the holiday season, I always bring snacks with me. In the car, on a plane, and heading anywhere I pack foods I know I tolerate well. 

Practice Self-Care and Complementary Therapies

I take the holiday season as a time for a little extra self-care. I do not feel guilty about getting a massage and hate that I feel like it is a gift to treat myself to complementary therapy. But unfortunately, not all migraine therapies are covered by my insurance and out-of-pocket costs add up. 

A cheaper way I like to unwind my muscles and aching migraine head is to take a bath. With the weather so cold around the holiday season, I spend extra time soaking and warming up in the tub. The holiday season tends to be an extra stress-filled time so I try to practice as many relaxations, mindfulness, and exercises as I can.  I rely on a lot of migraine products in my toolbox.  

Stick to a Consistent Sleep Schedule

My sleep schedule is especially important during the holiday season. I cannot get too little and cannot get too much. A nap, although I am exhausted, may throw things off more. But during the holiday season, it is not that simple. But I choose my late nights wisely and my early wake-ups to a minimum.  

Along with keeping my sleep consistent, I keep my caffeine consistent. I drink the same amount in the morning as always. I sometimes reach for an extra cup while shopping and traveling but regret it if I have too much. Once again, I consider everything I do and how it may affect my sleep and brain health. 

Create a Migraine Attack Action Plan

Creating a migraine action plan helps get me through the holiday season. For me, this takes some of the worries out of, “What do I do if I get a migraine attack?”  I constantly weigh where I’m going, how I will treat or prevent migraine triggers, and how I will get to a safe place where I can treat. 

Having a migraine action plan eases the anxiety of unexpected attacks. My plan includes:

• Bringing my medications and toolkit
• Finding a quiet, dark space if needed
• Arranging an exit strategy or a ride home

By planning ahead, I feel more in control, even during chaotic holiday events.

Avoid Common Triggers: Smells, Lights, and Sounds

The holidays come with sensory overload—flashing lights, loud music, and heavy scents. These can all trigger migraine, so I adapt by avoiding:

• Bright, blinking lights: LED Christmas lights are lovely but can be overwhelming.
• Strong smells: Scented candles and secondhand smoke are major triggers for me.
• Loud noises: I’m careful about crowded, noisy events and leave early if needed.

Set Reminders for Basic Needs

The holiday season can get so busy that I forget the basics—hydration, meals, sleep, and even breathing exercises. To stay on track, I set reminders on my phone. These small nudges keep me grounded amidst the holiday chaos.

Check-in with Yourself and Loved Ones

With an increase in migraine attacks, it is common for people with depression to have their condition worsen during the holiday season. I find that trying to connect with other people, can help alleviate depression while being stressful at the same time. It is especially difficult when missing out on the holiday season when experiencing migraine attacks. I can’t see myself objectively and I check in with friends and family to give me perspective.

People with migraine are more likely to have anxiety or depression than people who do not have migraine and the holiday season can be a callous time. It’s important to seek professional help and be diagnosed and treated if mood changes occur. 

Be a Migraine Advocate

If all else fails, remember that you are your own expert.  Be a migraine advocate for yourself and trust your instincts. Rely on your own personal experiences about what works for you and let your friends and family know what you need. Being honest alleviates pressure and questions from well-meaning friends and family. It is everyone’s goal to enjoy the holiday season and living with migraine has boundaries. Respecting those boundaries enables me to survive the holiday season with migraine attacks.

Migraine Doesn’t Take Holidays Off

Whether it’s Thanksgiving, Halloween, or my birthday, migraines always find a way to show up. But with preparation and self-care, I’ve learned to manage them while still celebrating.

Explore More:

• Surviving Thanksgiving with Migraine
• How I Manage Halloween with Migraine
• Birthday Celebrations
• Travel

What are your tips for managing migraine during the holidays? Share in the comments—I’d love to hear from you!