Working from Home with Migraine: How I Limit Flares

Lindsey faced many challenges managing migraine while working as a teacher.

“Throughout my teaching career, the severity and frequency of my migraine attacks greatly increased,” she told Healthline. “Unfortunately, the structure of the classroom did not lend itself well to being a migraine-friendly environment. It became very debilitating to deal with harsh lighting, loud assemblies, and other triggers I couldn’t control.”

At the time, Lindsey was also going through the process of finding a migraine treatment regimen that worked well for her. Stepping out of the classroom to manage a migraine attack wasn’t always possible.

Many people who work in schools, offices, warehouses, and other settings face similar challenges. According to a 2022 review, most migraine-related productivity loss at work results from presenteeism. People with migraine show up to work but find it difficult to focus or complete tasks due to migraine.

Getting accommodations from an employer to adjust your work space, work schedule, or assigned tasks may help limit migraine triggers and symptoms at work. But researchers have found that migraine-related stigma stops many from disclosing the condition at work. What’s more, even if you’re successful in securing accommodations, it’s not always enough to manage the condition.

In Lindsey’s case, she decided a change in job was needed.

Lindsey retired from teaching and began a new job, working remotely for the AMF. She had been volunteering for the organization and found the position was an ideal fit.

She set up a migraine-friendly home office to limit symptoms while she worked.

“I have a nice little corner dedicated to my office. I’ve seated myself where I can use natural light, when I need natural light, and I have softer light that’s more migraine-friendly, if I need that as well,” she said.

The space is quiet and free of strong scents that trigger her migraine symptoms.

She also uses a space heater to regulate the temperature, which also helps keep migraine symptoms in check.

“I have the ability to take a break when I need to drink water, eat snacks, or take medication,” Lindsey said. “I always tried to have a [migraine management] kit in my classroom, too, but I think it’s easier at home because I can just treat if I need to and then continue to do my job.”

Support from the people she works with has made a noticeable difference to Lindsey’s ability to manage chronic migraine while working.

“I have a very supportive group of colleagues and people that I work with, and that’s huge. It can be debilitating in the workplace if you don’t have that piece,” she said. “It’s important, even while working remotely, because you’ve still got deliverables and things you’re trying to complete. So whatever environment you’re in, it’s helpful to have empathy from others.”

Lindsey recognized that not everyone has the advantage of working for a migraine organization, where colleagues are familiar with the condition and its challenges.

If you experience a lack of accommodation or understanding from others at work, you might find it helpful to share information about migraine and how it affects you. “Migraine is a condition that is very stigmatized, and so advocating for yourself in all parts of your work are important,” said Lindsey.

Lindsey recommends exploring the information and tools offered by community organizations, such as the AMF and Migraine at Work. The Job Accommodation Network also offers guidance for accommodating migraine at work.

Although Lindsey’s colleagues show understanding and compassion towards her migraine symptoms, she still sometimes struggles with feelings of migraine-related guilt and self-doubt.

“I had so many years of worrying and feeling guilty about migraine and feeling like it might hold me back. I think I’ve carried that with me, and I still feel bad about saying, ‘I need to step away for an hour and go treat my attack,’” she said.

She appreciates the flexibility that her current position gives her to treat migraine attacks. Sometimes she needs to take a day off to rest and manage symptoms. Other times, she may start her workday a little later than usual, or take a break to manage migraine then make up the time later when she’s feeling better.

“I think an important piece is learning to give yourself grace and knowing you’re doing the best you can. I’m going to be present. I’m going to do the things that I need to do. The timing might just be a little bit different,” she said

All these pieces add up to a migraine-friendly work environment that helps Lindsey thrive in her role, while putting her skills, knowledge, and desire to help others to use. “That’s been huge for me, to feel like I can still contribute because I can make these changes. And I’m continuing to try to help other people with the work I do,” she said.

Lindsey de los Santos is the Advocacy and Program Manager for the American Migraine Foundation, where she brings more than 30 years of lived experience with migraine to the table. She spent 24 years as a teacher and has been a longtime migraine advocate, sharing her story with several publications. Lindsey is also the founder of migraineroad.com, a digital space that provides education and support for people living with migraine and their caregivers.