Sure, it’s the most wonderful time of the year. But with all the planning, shopping, cooking and family get-togethers, the holidays can trigger debilitating migraines and headaches. Follow these five steps to help keep your celebration pain-free.
Tip #1: Plan Ahead
Stress is a major migraine and headache trigger during the holiday season. Audrey Halpern, MD, clinical assistant professor of neurology at New York University School of Medicine and director of the Manhattan Center for Headache and Neurology, suggests completing certain tasks in advance to reduce stress at such a busy time. “Like gift shopping and decorating, or going on vacation—plan it in advance,” she says. “When it comes to meal planning, make it ahead of time so that it’s not all left for the last minute.”
Additionally, make sure you have your medications fully refilled before the holidays, as your doctor may be unavailable should you run out. “Develop a plan for what to do when the headache comes,” says Halpern. “It can be a big stress reliever to know that you have a way to handle it.”
Tip #2: Stick to a Schedule
You’ve probably heard this tip before, but it tends to go out the window on holidays. Even though it’s a busy time, you need to keep up your exercise routine, diet and sleep schedule, says Halpern. “Skipping your regular meal time to go to a party later, and going to bed later at night because you’re at a party—these are hidden dangers,” she says.
Tip #3: Beware Travel Triggers
Prepping for a long car ride or even a short flight to see family? Beware travel triggers. “Barometric pressure changes in air flight, dehydration and flying through time zones—these can all be major causes of migraines,” says Halpern.
If you can’t avoid travel, Halpern suggests sticking to your schedule and staying hydrated while in the air. If your children are going on the trip with you, consider bringing a babysitter along. “Sharing a hotel room with a bunch of screaming kids can be stressful, and the noise level can be difficult to handle,” she says.
Consider discussing “rescue medications” with your physician, which offer a quick remedy should you need it during your trip. This group of medications could include your usual non-steroidal antidote (e.g., ibuprophen, naproxen, aspirin, acetaminophen, a caffeine combination or a rapid-acting triptan).
Tip #4: Take Some “Me” Time
Give yourself the gift of relaxation. This starts with “acknowledging that it makes sense to have a headache during this time, and being kind and patient with yourself,” says Reba Connell, a licensed clinical social worker, mindful psychotherapist and workplace stress reduction consultant at the Center for Stress Reduction in Oakland, Calif. “Then on the day of a planned activity, tell yourself that you want to be ready an hour before, so you have time for some self-care,” adds Connell. “Do some meditation, have a cup of tea or go for a walk—something that makes you feel relaxed.”
Halpern also warns her patients about “stress let-down,” which occurs after a stressful event is over. “Some people are prone to them more than stress,” she says. Build in quiet time to calm yourself after a celebration.
Tip #5: Let Someone Else Throw the Party
Maybe you’ve always been in charge of the holiday parties or dinners, but removing yourself from the hosting role can cut back on stress. “If you have to throw the party, ask people to help,” says Halpern. “Women especially have a hard time doing this. Whether it’s family for friends, ask them to bring additional food items to lighten your cooking.”
If you do attend a party hosted by someone else, call in advance to let the host know about your condition. “See if they can help you avoid your triggers,” says Halpern. “For example, if it’s a family gathering, ask relatives not to wear perfume or put out candles with strong scents; and offer to bring beverages or foods that are safe for you to eat or drink.
