How To Manage Your Migraine at Work

This article was supported by Pfizer Medical Affairs

Migraine can strike at the most inconvenient times — and for many women, those times tend to be right in the middle of an overflowing inbox, a back-to-back meeting schedule, or just as you're about to present to your boss. Classic.

Managing migraine isn’t just a personal health issue — it’s often tangled up in your responsibilities at work, at home, and everywhere in between. And when you’re expected to perform through it all? That’s not just exhausting — it’s unfair.

So, how do you deal with migraine at work without pushing through pain or risking burnout? You prep. You plan. And most importantly — you advocate for yourself.

Let’s get into it.

How to deal with a migraine while at work

Managing a migraine at work is tough — especially when you feel pressure to power through. But trying to push past the pain can backfire, making your symptoms worse and recovery slower. Instead of suffering in silence, try using these practical, migraine-friendly strategies to support your body and your workload. Because yes, it’s possible to care for both.

1. Track your triggers

Keeping a migraine diary can be a game-changer. In your diary, note when your migraine attacks occur, what you ate, how much sleep you got, and any other relevant details (such as stress levels or hormonal changes). By identifying patterns, you can eventually better anticipate potential triggers and avoid them. There are also migraine-tracking apps that make it easy to track your symptoms and share that information with your healthcare provider.

2. Stay hydrated and eat regularly

Dehydration and skipping meals can be significant migraine triggers. Drinking water consistently throughout the day and eating balanced meals may help prevent a migraine before it starts. Keeping healthy snacks (like nuts, fruit, or granola bars) at your desk can make it easier to stay on top of your nutrition, even when you're busy.

3. Commit to stress management practices

Chronic stress is a common migraine trigger. Finding ways to manage stress before it builds up can go a long way in preventing migraine. Consider using stress-reducing techniques like deep breathing, meditation, or mindfulness to keep your anxiety levels in check, especially before you start your workday.

4. Create a migraine-friendly workspace

Your physical environment plays a big role in how well you’re able to manage a migraine at work. Adjusting your workspace to be migraine-friendly can help reduce triggers and make it easier to stay as focused as possible during a mild migraine attack. As an added support, you can also consider swapping out lightbulbs or implementing ergonomic furniture into your workspace.

5. Build a migraine action kit

Having a migraine action kit at work (and in your bag for when you're on the go) is an easy way to prepare for a potential attack. This "kit" can be customized based on your specific symptoms and needs, but should generally include tools that can help you manage your migraine quickly, like medications or snacks.

6. Ask for a break

If you feel a migraine coming on while you're at work, taking a break early can make a world of difference. The longer you push through the symptoms, the harder it may be to manage them. Use your break times strategically to rest and reduce the intensity of the migraine. If you don’t have the option to sit in your office in the dark for a few minutes, think about other ways that taking a break may be more feasible, like taking a walk or sitting in your car or bathroom for a few minutes.

7. Cut yourself slack and put a pause on work

While it’s admirable to try and work through a migraine, sometimes the best option is to leave work and rest at home. If your migraine symptoms are severe and medications or self-care strategies aren’t helping, don’t hesitate to take time off. Your health should always be your priority.

What are reasonable adjustments at work for migraine?

If you’re regularly battling migraine at work, it may be time to consider asking for reasonable accommodations — aka small changes that help you do your job without triggering symptoms. Under the Americans with Disabilities Act (ADA), migraine can qualify as a disability if it substantially limits your ability to work — and your employer may be legally required to accommodate that.

Reasonable adjustments could include:

• Flexible working hours or remote work options
• Access to a quiet or dark space for breaks
• Adjusted lighting (e.g., switching off fluorescent lights)
• Screen filters or blue-light glasses
• Noise-canceling headphones
• Time off for medical appointments
• More frequent short breaks during the day

You don’t need to suffer in silence — or prove you’re “sick enough.” If migraine is impacting your ability to work, that’s enough to start a conversation. Consider speaking with HR or your manager about a workplace accommodations request. You might even want to bring in a note from your doctor to support your request.

Should I stay off work if I have a migraine?

Here’s the honest answer: Yes, if you need to.

A migraine attack isn't just a headache. For many, it's a full-body shutdown — nausea, visual disturbances, light/sound sensitivity, cognitive fog, the works. If your symptoms make it hard to do your job (or exist as a functional human being), staying at work may not just be unproductive — it might make recovery worse.

And let’s be real — you don’t owe anyone a productivity performance when you’re in pain.

If you feel guilty taking time off, try reframing it like this: You wouldn’t expect someone to work through a stomach flu or a sprained ankle. Migraine is a legitimate health condition. Prioritizing rest isn’t “slacking” — it’s responding appropriately to your body’s needs.

If you’re having frequent absences, consider documenting your migraine diagnosis and discussing intermittent FMLA with your HR department, especially if attacks are disabling. You deserve protection, not punishment.

Work and migraine: You don’t have to suffer in silence

If you frequently experience migraine, it may help to have a conversation with your manager about how you can best manage your condition at work and explain that there may be moments when you need to leave.

Migraine management doesn’t have to mean feeling powerless in the face of pain. By implementing practical tools and strategies both at work and in your personal life, you can better manage your migraine without allowing it to take over your day. Whether it’s creating a migraine-friendly workspace, keeping a migraine action kit handy, or knowing when to take a break, these proactive steps can help you stay productive, focused, and in control.

Tassia O'Callaghan is an experienced content writer and strategist, having written about a vast range of topics from chemical regulations to parenting, for brands like Peanut App Ltd, Scary Mommy, Tally Workspace, and Office Christmas. She's an advocate for realistic sustainable living, supporting small businesses (author of A-Z of Marketing for Small Businesses), and equity across all walks of life. Follow her on LinkedIn or TikTok, or see more of her work on Authory or her website.