Suppose you are working in your office, trying to meet that important deadline, when that excruciating pain creeps in behind your eyes. You know a migraine attack is on its way. When it strikes, all of a sudden, everything seems like a challenge or a battle to fight, and you may feel stuck since you are at work. According to a study, migraine is the second most common cause of disability in the world. [1]
For millions of people living with migraine, young females suffer migraines second to gynaecological issues. [1] While you may not be able to stop every migraine, you can prepare, plan, and respond in ways that help you survive – and even thrive – despite it. Let’s discuss what migraine attacks are and 9 office-friendly tips to manage a migraine attack at work.
What Is A Migraine Attack?
A migraine is more than just a bad headache. In more technical terms, it is a neurological event that involves sudden changes in the brain, blood vessel behaviour, nerve-pathway activation, and often strong sensitivity to light, sound, movement, or smell. So, why does it happen? Is the next question that comes to mind.
Triggers That Cause A Migraine
Various triggers can cause migraine attacks that may lead to a cascade of pain and sensory overload, such as:
– Sleep change
– Stress
– Diet
– Bright lighting
– Screens
– Hormonal shifts
Early symptoms may include a sense of yawning, neck ache, mood change, and sensitivity to light/sound. If you recognize these as ‘oh my god, that is so happening to me’, then consult a doctor.
9 Tips That Can Help Survive A Migraine Attack
Here are some useful tips that can help you manage and be your office migraine survival kit.
1. Inform Your Boss or HR
Unlike the flu or a sprained ankle, Migraine is a type of health problem that may go unnoticed by your employers if you don’t speak about it., Just being transparent and honest with your manager or HR about your condition can be your first step towards self-care. This can ease the tension on days when you just can’t perform your best.
Explaining how your work can be affected by migraine – and perhaps asking for a doctor’s note – can be a smart move. As it is not about excuses, it is about clarity and planning.
2. Have A Clear Plan for “When Migraine Happens”
When you encounter a migraine mid-shift, it is always better if you are prepared for it. This means having a colleague to cover your work, arranging transport if you think you can’t drive, and making sure your key tasks are already done in advance. Having a backup plan can help reduce panic and anxiety, even if you need to leave early.
3. Proactively Manage Your Stress
Stress is one of the most common triggers that can start the symptoms of migraine. [2] In today’s fast-paced world, working with deadlines and multitasking is almost in every work setting. If migraine is your constant companion, stress management is not optional. You can take 5-minute breathing breaks, breaking your large project into simple and smaller achievable steps for better management.
4. Ask For Adjustments
If you ask, you may get to adjust your work environment or schedule in ways that can make a real difference. Quieter spaces, lower light monitors, different hours of working, or even the flexibility to work from home. These adjustments can really help you on days you have migraine attacks.
5. Create a Quiet ‘Reset’ Space
Prepare your workspace beforehand; create or find a space in advance – it can be anywhere in your office – where you can rest and reset. Few workplaces give you the option to lie down and wait it out. Reduce the triggers as much as you can, as this can help you grind through the pain and may stop the progression of the attack.
6. Stock Your Office Migraine Kit
Hunger, medication, and dehydration may be overlooked as migraine triggers, but it is safe to have a drawer or bag with essentials. Having a healthy snack, water bottle, cold pack, noise-blocking headphones, or eye mask can help a lot.
Explore a wide variety of healthy snacks!
7. Know When to Take Time Off
Sometimes stepping away can be the smartest way to manage migraine. If you cannot focus, feel like vomiting, or have a hard throbbing in your head, then going home is not quitting; it is protecting yourself.
8. Control Environment Triggers At Your Workspace
Just be aware of the triggers in your workspace and avoid them. Loud machines, fluorescent lights, or the light from your monitor – all of these can trigger migraines. Reducing the triggers (like using anti-glare glasses) can help you work more and may delay the migraine attack.
9. Track Patterns & Work on Prevention Outside Work
While the tips mentioned above can help you survive a migraine at work, your long-term goal should be to reduce how often they come. Tracking your triggers and maintaining a diary can help in better management.
With these smart workspace tweaks, you can reclaim your workday from the migraine. Treat your migraine plan like you treat your morning coffee – not optional, but essential.
FAQs
Q. How to help someone having a migraine attack?
If someone is having a migraine attack, help them move to a quiet, dark room nearby. Offer them water and ensure they take (if they have) their prescribed medication. Avoid talking too much or using scents nearby, and let them rest.
Q. Is Migraine a neurological disorder?
Yes, migraine is a neurological disorder that affects how the brain processes pain signals. It may involve changes in blood flow and brain chemicals. That’s why they are more than just a bad headache and need proper management.
Q. Should I go to work the day after a migraine?
It depends on how you feel. If you still feel dizzy, drained, or sensitive to light, it is better to rest another day. Returning too soon can trigger another attack. Listen to your body.
Q. How do I know if a migraine is serious?
Seek medical help if your migraine feels different from usual and starts suddenly & severely. You may also experience symptoms like weakness, fever, etc.
Q. What not to do during a migraine attack?
Don’t ignore the early warning signs or try to push through the pain. Avoid bright screens, skipping meals, caffeine overload, and loud noises. Also, don’t overuse painkillers. The best thing to do is rest in a calm, dark space and hydrate well.
References
1. Steiner TJ, Stovner LJ, Jensen R, Uluduz D, Katsarava Z. Migraine remains second among the world’s causes of disability, and first among young women: findings from GBD2019. The Journal of Headache and Pain. 2020;21(1). doi:10.1186/s10194-020-01208-0
2. Migraine headaches. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/5005-migraine-headaches. Published September 26, 2025.
(The article is written by Sneha Jajoo, Intern, Clinical Health & Content, and is reviewed by Dr.Subita Alagh, Assistant Team Lead, Disease Content.)