I’ve been dealing with migraines at work for as long as I can remember. Initially, I would ignore them and push through the day, but they would manifest as blurred vision, heightened sensitivity to smells, and an overwhelming feeling of being overwhelmed by everyone’s demands. All I wanted was to disappear. However, I was hesitant to take time off because of the misconception that migraines are just headaches.

While my colleagues would call in sick for various reasons, I felt uncomfortable doing the same for a mere headache. Unfortunately, trying to play the role of a superhero and powering through would ultimately negatively affect my work. As I’ve gotten older, I’ve come to realize the importance of self-care and prioritizing my health.

Now, when I wake up with a migraine before work, which often happens due to certain triggers like food or late-night wine, I try a few remedies before considering taking the day off. If possible, I take medication, use peppermint oil, practice deep breathing, or have a cup of coffee. If none of these strategies work, I inform my boss that I may need some extra time before starting my workday. Most of the time, my morning migraines subside by midday, allowing me to attend to emails or small tasks. However, if the migraine persists, I occasionally take the entire day off. I’ve learned that taking occasional rest days, going for acupuncture, or taking a short walk can greatly benefit my overall well-being and productivity when I return to work.

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During work, especially when I used to travel frequently for my job, calling in sick was more challenging. I often had back-to-back meetings in different cities. If I had a migraine while traveling with coworkers, I would inform them and make last-minute changes to presentations and agendas. Despite enjoying interacting with others, I would prioritize self-care by skipping dinner and drinks, opting for an early bedtime instead. The same applied to morning migraines and breakfast. I found that most people understood and appreciated the time to themselves. Whether in the office or working remotely, I employ similar techniques, such as rescheduling meetings or informing my colleagues if I’m not at my best. For coworkers who worsen my migraines, I try to avoid them as much as possible.

After work, it’s a relief to feel a migraine coming on knowing that the workday is almost over. If I get an end-of-day migraine, it’s usually due to stress or inadequate nutrition. In such cases, I counteract the migraine triggers by focusing on relaxation after work, practicing yoga, or scheduling a spontaneous massage. If my diet during the day was poor, I make an effort to have a healthy dinner. If I haven’t drunk enough water, I prioritize hydrating in the evenings. If I’ve been overthinking throughout the day, I engage in mindless activities and opt for low-impact exercises like walking. I also try to limit my screen time, especially avoiding social media filled with negative news.

Maintaining a job while managing chronic migraines is possible with an understanding of triggers, effective treatments, and the importance of self-care. By prioritizing these three aspects, I can confidently say that I’ve done a good job. Joining a community of fellow migraine sufferers on platforms like Facebook can provide support, learning opportunities, and connections with others experiencing similar challenges.