If you’re one of the millions of people who struggle with chronic stress migraines, you know the toll they can take on your life. The pain, the nausea, the sensitivity to light—it’s exhausting. And for many, it’s not just the migraines themselves, but how much life you’re missing on because of them.
For those already dealing with anxiety, depression, and burnout, adding chronic migraines to the mix can feel like a never-ending cycle of stress and pain. I’ve made up a list of simple, natural solutions you can keep around to not only help ease your migraine symptoms when they appear but also help prevent them from taking over your life in the first place.
Let’s talk about five things you can do (or keep handy) to make your stress migraines more manageable, so they don’t continue to control your time. Migraines have a broad spectrum of triggers. These recommendations are formulated for those who get migraines brought on by fatigue and stress (like myself).
Related: How to know if you’re a stressed out sugar burner
1. Magnesium Salt Bath: A Relaxing Way to Calm Your Body and Mind
Magnesium is a key mineral that plays a huge role in preventing migraines. If you’ve been feeling stressed and burned out, magnesium can help soothe your muscles, reduce tension, and calm your nervous system. A magnesium bath is an easy and relaxing way to take in this powerful mineral.
How it Helps:
Magnesium has been shown to help relax the blood vessels in your brain, which is essential because migraines often occur due to constricted blood flow. A magnesium bath also promotes relaxation, which is especially helpful if you have an anxiety-driven headache or migraine. It’s not just about the magnesium—it’s about taking time to care for yourself, which is something many of us forget to do when we’re overwhelmed.
You also can choose to take a magnesium supplement on a day to day basis. Not all magnesium forms are the same tho. For those with digestive difficulties, a bath (or other form of topical magnesium) may be the safest alternative.
Related: How to improve gut health
How to Use It:
Fill your tub with warm water, and add a cup of Epsom salts (which contain magnesium). oak for about 20 minutes, breathing deeply to relax both your mind and body. This migraine relief bath would be different from a detox bath that you would be wanting to sweat through. Don’t make it too hot- that would only increase body stress.
Related: Drink this to handle stress better
2. Frozen Headache Cap: Instant Relief When the Stress Migraines Strike
If you’ve ever had a migraine, you know how quickly it can come on—and how hard it is to function when it does. For immediate relief, a frozen headache cap can be a total game-changer. The cold therapy can help reduce inflammation and numb the pain quickly.
How it Helps:
A frozen headache cap targets the sensitive areas of your head and neck where stress migraine pain tends to be the most intense. The cold helps constrict blood vessels, which can relieve some of the pressure and throbbing that you feel during a migraine. This quick relief gives you a chance to rest and reset while you deal with the other symptoms. It provides a light pressure that I also find soothing. My migraines tend to favor in between my eyes. I like that it’s available to also pull down over your eyes to block the irritating light.
How to Use It:
Place the cap in the freezer for about an hour before use. When you feel a migraine coming on, put it on your head, adjusting it to cover your forehead, temples, and the back of your neck. Keep it on for 15–20 minutes, or as long as you need for relief.
Some people complain that it is too cold. If thats the case for you, A simple bandana may help until the chill wears off a bit.
Shop mine here: Headache cap
3. Eye Mask: Block Out the Light and Soothe Your Nerves
Speaking of light irritation- eye masks can be very relieving as well. Bright lights, even from a phone or TV, can make the pain much worse. It’s a simple solution to block out the light and give your eyes some relief and maybe catch some rest.
How it Helps:
Many stress migraines are accompanied by light sensitivity, and when you’re already feeling nauseous and in pain, light can make things unbearable. An eye mask creates total darkness, helping to calm your nervous system and give you a peaceful environment to rest in. It’s a small investment in your comfort, and it can make a big difference.
How to Use It:
If you feel the onset of a migraine, immediately dim the lights and lie down in a quiet, dark room. Place the eye mask over your eyes, and take slow, deep breaths to help calm your mind. You can also place the eye mask in the fridge for a cool, soothing effect, while you wait for your headache hat to come in! 🙂 They even have some made with a cooling gel- although I have not personally tried them.
4. Electrolytes: Stay Hydrated and Nourished to Prevent Stress Migraines
Dehydration is one of the most common migraine triggers. If you’re not drinking enough water, or if you’re losing minerals through stress or other factors, your body might be signaling a migraine. But it’s not just about water—electrolytes are also essential for preventing migraines and managing them.
Related: Drink this to manage stress better
How it Helps:
Electrolytes like potassium, sodium, and magnesium are essential for balancing fluid levels in your body. They help your cells function properly, and dehydration or imbalances can lead to the dreaded migraine. Replenishing electrolytes helps keep your body hydrated and nourished, reducing your chances of experiencing a migraine.
This is one of the most common denominators I see in my burn out clients- low mineral levels. These minerals replenish the adrenals and can soothe or prevent a migraine. These also work at helping your thyroid to function better- which is the source of your energy production! See how all this is linked together? I’ll write more about this in a later post.
How to Use It:
Drink an electrolyte-rich beverage, such as coconut water or an electrolyte solution. Personally in my house for electrolyte solutions, we alternative between LMNT, Relyte, or Just Ingredients. You can also add a pinch of sea salt when you’re out of other options. Be sure to hydrate throughout the day, especially if you’re under stress or feeling physically drained.
5. Head Massage: Release Tension and Boost Circulation
When you’re stressed or exhausted, your muscles tend to tense up, especially in your neck, shoulders, and scalp. This tension can be a major stress migraine trigger, so it’s important to address it before it leads to a full-blown stress migraine. A head massage can help relieve the tension in these areas and promote better blood flow, easing migraine pain. Personally, I have 1 nerve above my eyebrow that tends to hold a lot of pain. Thankfully, I’m blessed with a husband who is willing to rub my head on migraine days.
How it Helps:
Massage helps improve circulation, which can reduce the intensity of a stress migraine once it hits. It also helps relax the muscles in your head, neck, and shoulders, easing any tension that might be contributing to the migraine. Regular head massages (even just a few minutes) can help keep migraines at bay by addressing the root cause: muscle tightness and poor circulation.
How to Use It:
Use your fingers to gently massage the temples, the base of your skull, and the muscles in your neck and shoulders. Apply pressure where you feel tightness, and gently knead the muscles to help relieve tension. You can also use a small massage tool for more precise pressure. Personally, I don’t like the feeling of kneading, but I do like pulses of pressure.
How These Simple Tools Can Make a Big Difference
Chronic migraines can take a huge toll on your life, but with the right tools and habits, you can manage your migraines better and regain control over your health. Magnesium baths, a frozen headache cap, an eye mask, electrolytes, and head massages are simple yet powerful solutions that can make a real difference in preventing migraines and soothing them when they do strike.
There are many factors influencing stress migraines that I did not mention. I will be talking more about these causes in a separate post.
Remember, managing your migraines is about more than just addressing the pain when it hits—it’s about prevention and supporting your body in a way that reduces the chances of a migraine in the first place. Keep these five tools on hand and make them part of your routine. Your body—and your mind—will thank you.
Related: Hidden migraine causes: secrets from a nutritionist
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