10 Gentle Ways to Support Yourself During a Migraine
Migraines are more than just headaches. If you've ever experienced one, you know how completely they can take over your day—sometimes your whole week. That throbbing pain, sensitivity to light or sound, nausea, and fatigue… it’s not just uncomfortable, it can feel unbearable.
If you’re part of our wellness community, chances are you’re already mindful of your health and looking for gentle, natural ways to support your body—especially during hard moments like these. While everyone's body is unique, and it's always a good idea to check with your doctor if you're having frequent or severe migraines, here are 10 gentle, holistic ways you can support yourself when a migraine hits. Think of this as your “migraine comfort kit”—things you can try to soften the edges, ground your nervous system, and give yourself the care you truly deserve.
Find a Quiet, Dark Space
It might seem obvious, but it’s easy to forget in the moment—light and sound can make a migraine exponentially worse. Find a quiet space, draw the curtains, turn off any screens, and allow yourself to be still. Sometimes, just 20-30 minutes in a dark room can reduce the intensity of a migraine.
Pro tip: Keep a soft eye mask or blackout sleep mask in your bag or bedside drawer. Even placing a warm (or cool) washcloth over your eyes can make a difference.
Try a Cold (or Warm) Compress
Everyone responds differently, but many people find relief from placing a cold compress on the forehead or the base of the neck. Cold helps constrict blood vessels and may reduce the inflammatory response causing the migraine. Alternatively, if your migraine is stress-related or muscular, a warm compress on your shoulders or neck might ease tension and promote circulation. Trust your intuition—your body will often guide you.
Stay Hydrated—But Sip Slowly
Dehydration is a common migraine trigger, especially if you’ve been busy or drinking lots of caffeine. But chugging water when you already feel nauseated won’t help. Instead, try sipping lukewarm water slowly, or try an electrolyte-rich drink with no added sugar. A simple glass of coconut water can be soothing and replenishing without being overwhelming to your system.
Essential Oils for Soothing Scents
Certain essential oils can be grounding and calming during a migraine. Peppermint and lavender are two of the most loved oils for headache relief. Peppermint oil applied to the temples and back of the neck can bring a cooling, tingling sensation that may reduce pain. Lavender oil is more soothing and gentle, and can be inhaled or diffused to calm the nervous system. Make sure you dilute essential oils with a carrier oil (like jojoba or coconut oil) before applying to the skin.
Hand Reflexology
Gently focus on the tip of your thumb—this area corresponds to the head and brain in reflexology. Using light pressure, slowly pinch and massage this point in small circular motions for 30 to 60 seconds. This calming technique may help relieve head tension and ease migraine symptoms. For best results, practice it as soon as discomfort begins, ideally in a quiet environment while breathing deeply and mindfully. It's a simple, soothing ritual that you can return to throughout the day.
Magnesium to the Rescue
Magnesium plays a vital role in muscle relaxation and nerve function, and a deficiency has been linked to migraines. Some people find that taking a magnesium supplement (or using topical magnesium spray) can help prevent or ease migraines. If you’re not already supplementing with magnesium, speak to your healthcare provider. You can also get magnesium through foods like almonds, spinach, pumpkin seeds, and avocado.
Caffeine—Use Mindfully
Caffeine can be a bit of a wild card when it comes to migraines. For some, a small amount can actually help relieve migraine symptoms—especially if taken early. For others, caffeine can be a trigger or make things worse. If you’re someone who finds caffeine helpful, try a small cup of black tea or coffee at the onset of symptoms. Just be cautious, and don’t overdo it—especially if you’re already feeling dehydrated.
Gentle Yoga or Stretching
When the worst of the pain starts to subside, gentle movement can help your body release residual tension. Simple yoga poses like child’s pose, legs up the wall, or seated forward fold can ease the nervous system and stretch out tight areas that may be contributing to the migraine.
Don’t force yourself into movement if your body isn’t ready—this is about nourishing yourself, not pushing through.
Breathe Deeply (Even if Just for 2 Minutes)
Migraines can bring a sense of overwhelm and helplessness. Returning to your breath—even for a few mindful minutes—can anchor your body and soothe your nervous system.
Try this simple breathing technique:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 6 counts
- Pause for 2 counts
- Repeat for 2-3 minutes.
You may be surprised how much softer everything feels when you bring your attention inward.
Allow Yourself to Rest Without Guilt
This one is maybe the most important of all. So many of us (especially women) push through pain, minimise our needs, or feel guilty for lying down. Migraines are your body’s way of saying, “I need care. I need rest. I need you.” Give yourself permission to pause. Cancel what you need to cancel. Nourish yourself with warm tea or quiet music. You are allowed to rest.
Migraines can feel all-consuming, but you’re not powerless. Whether it’s a cooling compress, a hand reflexology point, or simply sitting quietly in the dark with deep breaths, these small acts of care can add up to big relief. And always remember: you’re not alone. There’s a whole community of women here who understand and support you. Keep listening to your body—it’s always speaking to you.