The ten main rules for migraine sufferers – to make it work

  1. Try to optimize your daily routine, pay attention to regularity and synchronicity. Avoid anything too fast, too many, too sudden and anything excessive.
  2. Use the migraine app to monitor your progress. It will help you become your own migraine expert.
  3. Maintain a consistent sleeping and waking rhythm - especially on weekends: Therefore, on the weekend, set your alarm clock to the usual wake-up time and have breakfast at the same time as usual. It's tough, but it can save you from migraines over the weekend. After breakfast you are welcome to go back to bed.
  4. Make sure you have very regular meal times. Eat a high-carbohydrate diet with complex carbohydrates.
  5. Do healthy exercise regularly - for example swimming, cycling, hiking; this helps you and your brain “relax”.
  6. Try to lead a particularly balanced lifestyle. Pay attention to times of rest and relaxation.
  7. Learn to say “no.” Don't let yourself be pressured into doing things that disrupt the steady rhythm you've set - after all, it's up to you.
  8. Learn the relaxation training “Progressive Muscle Relaxation according to Jacobson” (PMR). (For CD courses see recordings for relaxation exercises ). You can also find the PMR in the migraine app. Practice regularly.
  9. Develop a greater distance from the seemingly unchangeable things of everyday life and become more relaxed. Although you can be angry about anything, you are not obligated to do so. Well-planned regular breaks are the insider tip for a productive day.
  10. Follow the rules for taking your medication. Preventative medications must be used regularly over several months; they usually only take effect after a few weeks. As soon as you recognize a migraine attack, take medication to treat the acute attack. Use the triptan threshold – you can also find it in the migraine app – to identify the best time. Use acute medication less than 10 days per month. Do not use acute medication that does not work reliably for you. Moderate medications that are needed often can increase the frequency of attacks. Get a medication prescribed that works reliably.