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At-Home Remedies to Soothe a Migraine or a Headache

I have struggled with migraines and headaches ever since I was a little girl. I have spent years identifying triggers and remedies, so I hope some of these can help you too!

Identify your triggers

This may take some time and a system for tracking them, but identifying your headache triggers and the frequency in which they occur is a huge help when it comes to preventing them. For some, triggers can be smells, stress, loud noises, flashing lights, a mild food allergy, lack of sufficient sleep, hormone fluctuations –like the ones when someone has at the beginning or during their period –and other things can trigger them too. Once you understand your migraine triggers, you can get ahead of them.  

Drink some more water

As much as I hate to admit it, some of my headaches are because I don’t drink enough water, so in my wisdom, I now try to reach for my Hydro Flask before I go for the pain killers.

Listen to soothing music or guided meditations

One of my favorite remedies that help with my migraines is actually listening to music, which sounds counter-intuitive because loud noises can escalate a headache to a migraine, but that is why it is important to find melodies that help you relax. I find nature sounds and white noise is really helpful or guided meditations to help me fall asleep help a ton! If I cannot sleep, folk music, soft pop, or classical help me.


Rubbing your temples, palms, scalp, and neck can help release the tension causing your headache. Pair this tip with spa music and dark room is like a little get-away in paradise. You can also buy affordable message tools to help you hit the right pressure points to ease the tension.

Hot and/or Cold Compresses

Depending on what works for you, a cold compress over your eyes or a hot compress wrapped around your neck can help you relax and relieve the pain.

Daith Piercing

Depending on the severity, frequency, and the triggers contributing to your migraines, you may want to look into a daith piercing. This piercing is a permanent pressure point in your ear that can help lessen the severity and frequency of headaches. You may get them in either ear or both. I suggest getting them both done because your migraines/headaches may move to the side of your head without the helpful piercing. Plus, they are super cute!

Please note these tips are not a cure-all, and a combination of them may be necessary to help you find relief, but there is relief out there to be found, don’t give up hope!! It can be difficult living with migraines and headaches, but it is possible to thrive with them! Keep searching for solutions that fit your needs, triggers, and lifestyle!

Kayla Lee

Utah '22

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