Living with Migraines: A Patient’s Story and Tips for Self-Management

At Forgotten Patients, Overlooked Diseases we share the voices of people living with conditions that are too often misunderstood or minimised. Migraine is a perfect example. Despite being the third most common chronic disease worldwide, affecting as many as 1 in 7 people, migraine remains the least publicly funded neurological illness.

Too many still dismiss it as “just a headache.” In reality, migraine is a complex genetic condition that disrupts lives, careers, education, and relationships. Here, Daniel shares his personal journey of living with migraine — and some of the lessons he has learned along the way.

Migraines

A typical attack

I experience a migraine about once every two weeks. During an attack, my speech slurs, my, vision blurs, and I lose balance. The pain is overwhelming, and I can no longer function. I feel nauseous, and the only option is to stop what I’m doing and retreat somewhere dark and quiet.

The sooner I lie down, the quicker I recover. I’ve learned to keep my taxi service details pre-programmed into my phone so I can get home safely even when I can’t keep my eyes open. I also carry a sick bag on a semi- permeant basis— migraines strike suddenly, and this avoids embarrassing moments when travelling.

What I’ve learned to avoid

Over time, I’ve identified common triggers:

• Extreme weather — hot sun or bitter cold

• Stress and exhaustion

• Poor diet or overeating

• Certain foods and drinks: chocolate, cheese, alcohol, coffee, citrus fruit

Knowing these helps me reduce the frequency and severity of attacks.

Treatments I’ve tried

Like many patients, I’ve explored countless options: prescription medications, stress-relieving massage, acupuncture, physiotherapy, hypnotherapy, even Botox injections. None have offered lasting relief.

My self-management toolkit

What makes the biggest difference are small, everyday strategies:

• Eating a balanced diet and avoiding heavy meals

• Staying hydrated — always carrying water

• Wearing a cap and dark glasses in bright sunshine, and a woolly hat in cold weather

• Prioritising good sleep

• Exercising regularly — cycling and gym sessions have reduced the severity of my migraines and shortened recovery

Thanks to these habits, I now recover in about 90 minutes instead of the 3–5 hours I once needed.

Challenges in school and work

Migraines cast a long shadow over my education and career. During exams I often had to leave mid-paper, and interview stress would bring on attacks that left me slurring, glazed, and incoherent.

Even when I secured jobs, migraines sometimes forced me to leave early. The outcome was often a difficult conversation with an employer and, eventually, the loss of the role. That’s why it’s so important for workplaces to be understanding and flexible.

The importance of family support

Family support has made all the difference. Both my mother and grandmother experienced migraines, so they understood. My parents regularly dropped work commitments to collect me from school. I know not everyone has this safety net, and that makes me appreciate their support even more.

My worst attack: Yosemite National Park

The most frightening migraine of my life struck while hiking on a glacier in Yosemite National Park. At 7,000 feet, my body gave in. I was vomiting blood, unable to stand, and my father and brother had to half-carry me down the mountain while my mother raced down the mountain to fetch the car and drive it as close to the trail head as possible . It was a stark reminder of how unpredictable and dangerous migraines can be.

Moving forward

Today, I work at a medical writing, research and education company in London. I love active sports like hiking, mountain biking, skiing, and snowboarding — despite the risk that migraines can strike at any time, during any of these activities. Trying to ski down a mountain from 9000 feet with a Migraine can be a literal nightmare. And doing it on you own, is near impossible. it is therefore important to have a very good support network around you.

I’ve learned not to let migraines define me, but to live alongside them as best I can.

Advice for others

If you live with migraines, you’re not alone. I encourage anyone affected to connect with The Migraine Trust — a UK charity offering excellent resources, advocacy, and patient support.

Migraines may not yet be curable, but with the right self-care strategies and community support, they can be managed.

💬 We’d love to hear from you. What has helped you cope with migraines? Share your experiences in the comments — your story might make a real difference to someone else.

✍️ At Forgotten Patients, Overlooked Diseases, we believe sharing patient stories is vital. Only by listening can we start to improve awareness, research, and support for those living with overlooked conditions like migraine.