5 Tips for Finding a Migraine-Friendly Career 

Managing migraine is an unpaid, full-time job, often with no time off. Unfortunately, most of us need to find a way to earn a living too. How exactly can we navigate both of these “jobs”?

The workplace is full of migraine triggers, and is not always supportive when it comes to accommodating people with migraine. Below are 5 tips to help you find a more migraine-friendly workplace and career. 

1. Talk with your migraine doctor

Before starting or changing careers, the first step is to talk with your migraine doctor. Your first line of defense against workplace triggers is an effective treatment plan. 

• Explain how migraine impacts your ability to work. It’s our job as patients to let our doctors know how migraine impacts our careers. When talking with your doctor, instead of saying “I had 18 migraine days last month,” say, “I had to miss 4 days of work because I couldn’t get out of bed.” This will help them better understand how migraine symptoms are impacting your quality of life and the sense of urgency to find better treatments. 

• Develop a Migraine Action Plan (MAP). A MAP is a written document, created by you and your headache doctor, that explains any preventive treatments you are taking, when to start acute treatment, which treatments to use based on symptoms, and when to seek medical attention. This plan will help you manage attacks when they strike at work. Having preventive and reliable acute treatments will make managing migraine at work easier. Click to download our free MAP.

• Discuss prodrome signs. Prodrome is the first stage of migraine. Signs include yawning, sudden fatigue, high energy, food cravings, and more. Your headache doctor can help you identify these signs and recommend treatments to avoid a full-blown attack. This information will be included on your Migraine Action Plan.

2. Consider your physical needs

If you want to find a migraine-friendly career, take an honest look at your current migraine symptoms and triggers. 

• Non-negotiable triggers. Identifying which triggers are the worst for your migraine can help you find a career path. If strong smells are a trigger, working in areas where cleaning products are frequently used (such as a school or healthcare facility) may not be ideal. If fluorescent lighting is an issue, look for work that lets you use natural light or desk lamps. 
• Standing or sitting. Consider how many hours per day you can sit or stand comfortably. Is staring at a computer screen or talking on the phone all day doable?
• Breaks. Based on the type of work you’re doing, think about how many breaks you may need during your shift. Do you need a day off after a long shift? Do you need a workplace that has a quiet room or a place to go during an attack?

3. Ask questions during the interview

Interviews work both ways: the company is assessing if you’re a good fit for them, and you are assessing if the company is a good fit for you. Asking questions during the interview will help you better understand the company culture and its willingness to accommodate employees with chronic conditions like migraine. 

• What does a typical workday look like for this role? The goal of this question is to determine how many hours you will work in collaboration with others or alone, how long you will stand/sit, and whether you will have interrupted or uninterrupted work time. It will also provide insight into how stressful the job may be.
• What are the core hours of the job? The answer will let you know if there is flexibility in the workday to start later or leave early when a migraine attack hits. 
• Observe the physical workplace. Look for migraine triggers such as lighting, noise level, smells, and areas to take breaks or rest briefly. 
• How does the team structure cross-training or project coverage for unexpected absences? This question may feel uncomfortable to ask, but here’s why it’s important. Every employer will encounter unexpected absences (e.g., sick days or an employee quitting). How they handle them will reveal how supportive the workplace is. 

4. Choose a regular schedule

The migraine brain loves routine. Even small changes in routine can trigger or worsen an attack. 

• Avoid shift work. If possible, avoid irregular shift work that interrupts your sleep or meal schedules. 
• Choose remote/hybrid work. Working from home is often the best option, but it’s not always possible. Hybrid work can offer flexibility, with a few hours in the office and the rest spent working from home. Or, having the option to work from home on attack days. 

5. Set yourself up for success 

Regardless of your work environment, there are several things you can do to set yourself up for success. 

• Pack a migraine bag. It often feels like we are carrying a suitcase full of “migraine stuff,” but this is the key to managing symptoms at work. Making sure you have acute treatments, including ice caps/heating pads, and migraine devices, will give you the best chance of reducing or stopping symptoms. 
• Pack a snack bag. Eating on a regular schedule and staying hydrated will help keep the migraine brain happy.  Have food and water available for when it’s needed. 
• Manage stress. Life is stressful, and work responsibilities can add to that stress. Finding ways to handle minor stressors can help you cope better with extra stress at work. Deep breathing exercises, meditating for a few minutes, or taking a 10-minute stretch or walk break are all free and easy stress relievers. Read how to manage stress at work.

LET US KNOW! Are you looking for a migraine-friendly career? Have you changed careers due to migraine? Share your experience and tips in the comments.