One Shift at a Time: Managing Migraines as a Nurse
My eyes open slowly as I begin to perceive the darkness around me. I feel the sharp pain in my head. I know what this is—like an ice pick being jammed in and out of the left side of my head. I look at the clock, 4:30 am; I start seeing patients at 7 am. I slowly get up and with every step, I feel the reverberation. Everything feels off; is my head too big for my body or my body too small for my head?
I walk to the medicine cabinet and take my acute migraine meds (easily accessible and out of the blister packaging) and then make coffee. The steam of the coffee hits my face, and it feels soothing. I know the caffeine will help. My migraines typically don’t go away with one dose of medication; I set a timer for my repeat dose.
Living with a chronic condition like migraine is not easy and practicing as a nurse is demanding; however, with a compassionate healthcare team and good planning, it is possible to thrive as a nurse living with migraine.
My morning routine goes by slowly. Even my puppy is calm; maybe he senses my pain. I wash my face, place my hair in a loose braid, and pull on my scrubs. My treatments are working, the stabbing is relieved, but I still don’t feel like me.
On my commute to work, I tell myself not to get too emotional about anything. For people living with migraine, both positive and negative stress can contribute to an episode. I tell myself to “just be cool.” I know that the episode is not completely over yet and don’t want it to worsen. I continue to move through the steps of my migraine plan as I prepare for the day’s work.
Migraine Symptoms and Workplace Accommodations
Many people living with migraine need workplace accommodations and support from management and colleagues. These accommodations are necessary for people to continue working and maintaining productivity.
Migraine symptoms, including severe photophobia (light sensitivity), can be so significant that it is challenging to read or look at bright screens. I rely on tinted glasses designed to reduce the brightness associated with white backgrounds.
One method to consider when thinking about workplace accommodations is the SAFER mnemonic. SAFER stands for:
- Scent protection
- Audio protection
- Flexibility
- Escape options, and
- Reduced light
Accommodations can be made to reduce these contributing factors and allow people to continue to work. Migraine Again shares tips and strategies to help make your work environment more accessible for people living with this chronic condition.
Migraine Action Plan at Work
While workplace accommodations, medications, and reminders play a big role in migraine management and recovery, I also pay close attention to my body’s needs. When I am acutely treating or recovering from an episode, I do not hold my bladder, skip hydration, or skip meals.
Preparation and planning help me successfully recover. Here’s what I do:
Staying Hydrated
Scheduling hydration around breaks can be helpful, and using a similar approach for meals could work well too.
Nutrition on Demand
I also make sure to have snacks that are practical and provide nutrition. I prefer salty ones when recovering; American cheese, plain potato chips, carbonated water mixed with 100 percent juice, and drinks with electrolytes are all go-tos for me.
Whatever your preference, test your snack (i.e., try a small bite or let it sit on your tongue first) to ensure it works with your recovering body. Not sure what to pack for the break room? Here are some snack ideas to get you started.
Creating & Following an Action Plan
Having migraines since fourth grade, I rely on a migraine action plan and stick to it. Having a plan during an episode is essential; my brain can feel clumsy, so this strategy supports my recovery. With a thought-out approach in place, my stress about what to do next decreases—I know what to do. I am also confident that my plan will work based on my lived experience.
Getting Help for Migraines
Migraine is different for everyone, so talking with a trusted clinician can help you tailor your strategy to your needs.
- Ready to make an action plan? Use this downloadable form from the American Headache Society.
Beyond an action plan for migraine episodes, your clinician can work with you on prevention. For instance, a combination of preventive medicines and acute medicines could reduce the frequency and severity of your episodes overall.
- Looking for some complementary and alternative treatments to incorporate into your regimen? Explore these options from the American Migraine Foundation.
For people with severe visual impairment either during migraine episodes or chronically, having an audio-recorded version of your action plan may be of use.
Final Thoughts
These are the steps I take to care for myself as a practicing nurse with migraines. Nurses have high-fidelity jobs and should be empowered to access workplace accommodations when we feel like our productivity is limited.
With these tools and tips, I am able to pursue the career I love while effectively managing my health and well-being.
🤔Nurses, how do you manage migraines or headaches while at work? Let us know in the comments below!
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