In short
During an attack, rest in a dark, quiet room, use a cold or warm pack, sip water and try to sleep. To have fewer attacks, keep regular sleep and meals, exercise regularly, manage stress and track triggers. Using pain relief too often can make headaches worse, so frequent attacks are worth discussing with a GP.
On this page
Relief during an attack
- Act early. Whatever you use, it tends to work better at the start of the attack.
- Dark, quiet and still. Lie down in a dark, quiet room. Light, noise and movement often make it worse.
- Cold or warm. A cold pack on the forehead or a warm pack on the neck helps some people.
- Fluids and food. Sip water, and eat something plain if you can, particularly if you’ve missed a meal.
- Sleep. Many attacks ease after sleep.
- Breathing and relaxation can make the pain easier to cope with.
Pain relief from a pharmacy helps some people. Ask your pharmacist what suits you. If it doesn’t work well, a GP can talk about treatments designed specifically for migraine attacks.
Having fewer attacks
Regular routine
The migraine brain likes routine. Keep sleep and wake times regular, including on weekends, and avoid skipping meals.
Exercise
Regular aerobic exercise can reduce migraine frequency. In a Swedish trial, exercising for 40 minutes three times a week reduced attacks about as well as relaxation training and a preventive medicine. Start gently, warm up well and stay hydrated, as intense exercise can trigger attacks in some people.
Stress management
Relaxation training, cognitive behavioural therapy and biofeedback have evidence for reducing migraine. Stress itself, and the let-down after stress such as the first day of a holiday, can trigger attacks.
Know your triggers
Keep a diary for a couple of months, noting attacks, sleep, food, alcohol, periods and stress. Many supposed food triggers turn out to be early symptoms of an attack, such as cravings. Focus on triggers you can confirm, rather than avoiding everything.
Caffeine and alcohol
Keep caffeine consistent and moderate, as both too much and withdrawal can trigger headaches. Alcohol, especially red wine, triggers attacks for some people.
Headaches taking whole days away?
Talk it through with an Australian doctor online. No referral needed.
Watch for medication-overuse headache
Using pain relief for headaches on many days each month can cause more frequent headaches. If you’re taking something for headache on more than a couple of days a week, talk to a GP.
When to see a GP
See a GP if you have migraine on several days a month, if attacks stop you working, or if what you’re using isn’t helping. Preventive treatment and specific attack treatments can make a big difference. Call 000 for a sudden severe headache or one with weakness, confusion or trouble speaking.
Next step: talk to a doctor
Answer a few quick questions and you’ll get an email about your eligibility. A consultation doesn’t guarantee any particular treatment.
References
- Ferrari MD, Goadsby PJ, Burstein R, et al. Migraine. Nat Rev Dis Primers. 2022;8(1):2.
- Varkey E, Cider A, Carlsson J, et al. Exercise as migraine prophylaxis: a randomized study using relaxation and topiramate as controls. Cephalalgia. 2011;31(14):1428-38.
- Diener HC, Dodick D, Evers S, et al. Pathophysiology, prevention, and treatment of medication overuse headache. Lancet Neurol. 2019;18(9):891-902.
- Lipton RB, Buse DC, Nahas SJ, et al. Risk factors for migraine disease progression: a narrative review for a patient-centered approach. J Neurol. 2023;270(12):5692-5710.
- Migraine & Headache Australia. Migraine & Headache Australia.
This guide is general information, not medical advice. It doesn’t replace a consultation with a doctor who knows your history. In an emergency, call 000.