RuheWell

You wake up with a migraine attack and don’t know where to start.

I’ve been there more times than I can count.

Over the years, I’ve found that the best place for me to start is with a few simple things that don’t require much energy:

1. Cold therapy: I’ll reach for my ice hat and Blue Bliss Jelly Mask when I want that cooling sensation.

2. Gentle movement: Just small, comfortable movements through my neck and upper body.

3. Neck + shoulder massage: I’ll massage Minty Mellow Balm into the areas where I tend to hold tension.

4. Water + coffee: I stick with what my body is accustomed to rather than suddenly changing my routine during an attack.

5. I try not to immediately jump into the rest of the day.
I give myself a little time to see how I’m feeling before deciding what needs to happen next.

I don’t always do all of these things, and sometimes what I need looks completely different. It’s all about doing what works for you, on that day, with that attack.

I shared all 7 things I do when I wake up with a migraine attack, along with a few other low-effort ideas, on our website.

Head over to our “Migraine & Headache Support” tab to read the full post.

Summer is winding down, and I’m ready for a little more routine. 🍂

But instead of trying to change everything overnight, I’m focusing on a few small things that help me feel more grounded as we transition into fall:

✨ Getting back to a consistent sleep schedule
✨ Planning meals and embracing crockpot season 😂
✨ Easing back into workouts and routines
✨ Creating a calmer, less overstimulating environment
✨ Getting outside and adjusting to the changing weather

As someone who experiences migraine attacks, I’ve learned that consistency and paying attention to what my body needs can make a big difference.

No major overhaul. Just small, manageable shifts.

If you’re also getting back into a routine after summer, what are you focusing on this fall? 🤍

Not all migraine phases are the same… and treating them like they are used to make mine worse.

For a long time, I kept reaching for the same things no matter how I felt, and wondering why it didn’t always work.

Now I think about my migraine phases in 3 different moments:

1. Something Feels Off”

(low energy, a little foggy, not fully there yet)

→ this is my window to prevent things from escalating

2. The “It’s Building”

(pressure, sensitivity, I know what’s coming)

→ this is when I go all in on support

3. The “Full Migraine Attack”

(pain, nausea, can’t function normally)

→ this is about relief + minimizing pain

Each one needs something different.

I stopped expecting one thing to work for every phase… and started supporting my body based on what it actually needed in the moment.

If you’ve ever felt like “nothing works,” it might not be you, it might just be timing.

I break down exactly what I do for each type of day (and what to avoid) in today’s blog post 🤍 Check out our website and “support” tab to read more!

A bad night of sleep can make me feel like I’m starting the day already behind, especially because lack of sleep is one of my biggest migraine attack triggers.

So on mornings like this, I have a little game plan to help myself feel more human and hopefully keep a migraine attack from taking over my day.

3 things I prioritize the next morning ↓

Then put the tips in the caption, something like:

After a terrible night of sleep, my goal is to give my body the easiest morning possible — especially because lack of sleep is one of my biggest migraine triggers.

A few things I prioritize:
☀️ Get outside for morning light — helps reinforce your sleep/wake rhythm after a rough night.
☕️ Don’t overdo the caffeine — tempting when you’re exhausted, but a big caffeine swing can backfire for some people with migraine.
🍳 Eat a real breakfast — avoiding a blood-sugar crash is especially important on an already vulnerable day.
🧘‍♀️ Keep stimulation low — dimmer lights, lower volume, fewer unnecessary notifications/screens.

I shared my full post-bad-sleep game plan on the blog today. Head to the link in my bio to read it. 🤍

LivingWithMigraine MigraineTriggers SleepAndMigraine BadNightsSleep MigraineSupport

Things I’ve learned not to do during a migraine attack (I know the easier said than done):

• Rush myself (it only escalates everything)
• Feel guilty for needing to rest
• Push through when my body is clearly asking me to slow down
• Judge myself for being foggy or moving slower

Migraine attacks aren’t just pain - they affect your entire nervous system.

For me, the biggest shift has been learning to reduce pressure instead of adding to it.

Slowing down isn’t giving up - it’s often what helps me recover more effectively.

Save this as a reminder for when you need it!

Over time, I’ve learned to pay attention to the subtle shifts before it fully turns into a migraine attack.

For me, it often starts quietly:
waking up feeling off or a little out of it,
a sense of heaviness or puffiness in my face,
pressure around my eyes or temples,
or just a general feeling that something isn’t quite right.

These early signals are easy to dismiss, but I’ve found they matter the most.

Instead of pushing through, I try to respond early and gently, and without adding more stress to my system.

That shift alone has made a meaningful difference in how I move through it.

What are some of your early symptoms?

I used to think my migraine attacks were all random…
but a lot of them weren’t.

These small habits were quietly making things worse:
• skipping meals (even just being “a little off schedule”)
• inconsistent sleep
• not hydrating early in the day
• scrolling late at night

Once I started paying attention to these, I noticed a real shift.

Not perfect, but more predictable and manageable.

If you deal with migraine attacks, this might be worth experimenting with.

Save this so you can come back to it when you’re trying to figure out your triggers 🤍

Most migraine attacks don’t start with pain—they start with small signals that are easy to overlook.

For me, it’s things like sudden fatigue, neck tension, or light sensitivity.
And catching those early is what helps me respond sooner instead of playing catch-up later.

If you get migraine attacks, it can be helpful to learn your early signs—they’re often your best window to step in and support your body.

Save this so you can come back to it 🤍

I still have to push through sometimes…
but I don’t ignore my body anymore.

This is what helps me in those moments:
– water + something to eat
– lowering lights / reducing noise
– sitting or getting off my feet for a few minutes
– a quick temple massage
– asking for help when it’s available

It’s not about doing everything perfectly -
just supporting your body where you can.

Ohhh that explains it!! 😆