Reset and Refresh: Migraine Resolutions for the New Year

By Molly O’Brien and Sara Berkowitz, Association of Migraine Disorders (AMD)

As we step into the new year, it’s a perfect time to reflect on the past — and set goals for the year ahead. After all, resolutions can be good for our brains. Science has found that setting goals and working to achieve them can make us feel good. According to the Center for BrainHealth at The University of Texas at Dallas, levels of dopamine rise when we set and achieve goals. And who doesn’t love a dopamine hit?

Want to Succeed? Set Realistic Resolutions.

Migraine-related resolutions offer an opportunity to invest in yourself and your health. Whatever your goal, remember resolutions should be realistic. 

According to the Mayo Clinic, successful New Year’s resolutions start with being honest with yourself and setting practical expectations.

Living with migraine can be challenging and frustrating. Setting reasonable resolutions is a way to shift focus and create positive change. Some questions to ask before setting a resolution:

• Is this practical for where I am in my migraine journey?
• Can I realistically handle these changes?
• Is this new routine manageable?

Migraine Focused Resolutions 

The ideas below were generated by two people living with chronic migraine. The migraine community also offered input. Because everyone experiences migraine differently, some of these ideas may not work for you.

Migraine and Treatment-Focused Resolutions

• Start a migraine journal/diary to track attacks and symptoms
• Track medication use (and avoid Medication Overuse Headache)
• Talk to a doctor about new medication and neuromodulation options available
• Join treatment savings programs
• Create a Migraine Action Plan
• Find a healthcare provider to help better manage migraine
• Access and use neuromodulation devices (Cefaly^®, Nerivio^®, Gammacore^™, Relivion^® MG, HeadaTerm 2, SAVI Dual^™)
• Keep track of prior-authorizations for medications
• Set calendar reminders when treatments are ready or due for refill
• Learn more about migraine disease and the phases of an attack 
• Put together a migraine emergency kit

Lifestyle Focused Resolutions

• Explore migraine-friendly movements like yoga and stretching
• Participate in online or in-person classes when feeling well 
• Incorporate walking and movement into a routine when your body allows it
• Eat less processed foods 
• Meal prep when having a good day
• Practice patience — with doctors, medications, and yourself
• Listen to your body more
• Look for and incorporate drug-free treatment options
• Establish a healthy sleep routine

Self-Care Focused Resolutions

• Try meditation or mindfulness
• Practice optimism or start a gratitude journal
• Reduce daily screen time 
• Schedule regular massages 
• Prioritize time for self without feelings of guilt
• Set aside time for relaxing and enjoyable hobbies such as reading, knitting, puzzles, writing, art and crafts, etc.

Be Part of the Migraine Community

Migraine can be a lonely disease but there are ways you can get involved, even when it’s hard to leave your bedroom.

• Participate in Shades for Migraine and raise migraine awareness
• Join and participate in online support groups, forums, and social media groups 
• Volunteer in the migraine community or become a SFM Community Leader
• Share your story and help others feel less alone. Write a blog, record a video, or share your experience on social media. 

Long-Term Resolutions and Staying Positive

Long-term resolutions can give us a sense of purpose and excitement as we work toward achieving them. Making progress can be motivating and remind us of adventures that await beyond the day-to-day challenges of living with migraine.

At the same time, achieving goals can be tough. Staying positive and breaking down goals into smaller steps are key. That’s because there is psychology behind goal setting. In an article published by the University of Delaware, Naomi Sadah, associate professor in the Department of Psychology and Brain Sciences, says that setbacks are normal and we need to accept that — because feelings of guilt and shame are not helpful.

Social support can help you stay focused. Sadah recommends having a partner or online support circle working on similar goals. 

More from the Migraine Community

Want more migraine-friendly ideas? Here are a few resolutions from our social media followers:

• To return to work and be active again
• Lower migraine threshold
• Stop stressing about missing events because of a migraine attack
• To not let ‘next attack anxiety’ limit joy and making plans

Sponsor a Pair of Virtual Shades & Make Migraine Visible! Migraine may be invisible, but its impact is very real. Shades for Migraine uses sunglasses as a powerful symbol to represent the light sensitivity many experience and to bring visibility to this often-unseen condition. Every contribution brings us one step closer to a more understanding and supportive world for those living with migraine.

Please join us in raising awareness and showing your support for Shades for Migraine! Participation is easy, post a photo wearing sunglasses to social media on June 21st and tag @shadesformigraine and use the #ShadesForMigraine.