Stress doesn’t always show up as a crisis. Sometimes it looks like a packed calendar, too much screen time, skipped meals, or the feeling that you’re always a step behind. It builds quietly in the background of daily life until your body starts asking for attention in louder ways. Eventually, your body begins firing off warning signals: fatigue, low mood, headaches, irritability, weight changes, and for some people, migraine. This isn’t random. It’s your body’s defense system letting you know something needs to change. Here, we’re diving into why stress and migraines are so closely connected and sharing grounded, supportive ways to care for your nervous system during migraine-prone weeks.

Why Stress and Migraine are Closely Linked 
Stress activates your body’s fight-or-flight system, causing hypervigilance to potential threats. This is great when a bear is chasing you, but being stressed long-term will cause physical and mental breakdown. Because chronic stress requires a high amount of energy, it lowers your tolerance for everyday stressors, such as sensory input, traffic, or relationships. When your brain can no longer tolerate the overwhelming amount of input, it may send you a wake-up call in the form of a migraine attack. Think of it as your body’s way of telling you to take a break. Surprisingly, many people experience migraine attacks on weekends or after times of high stress, known as the let-down effect. This happens because fluctuations in cortisol, your body’s stress hormone, trigger migraine attacks, even if it’s a decrease. 

Supplements That Support the Migraine Brain 
Magnesium, coenzyme Q10 (CoQ10), and riboflavin are trusted, well-researched supplements you can use to decrease migraine frequency and intensity. Typical doses vary, but commonly recommended amounts are 600 mg of magnesium glycinate, 400 mg of riboflavin, and 150 mg of CoQ10. It may take three months of consistency before you feel the full effect. Before you decide to take any new supplements, talk with your doctor and do research. 

These three help people with migraine because:  

+ Magnesium: supports relaxation, mentally and physically. It’s best to take it before bed. 

+ Riboflavin (vitamin B2): supports mitochondrial energy production. When your cells are supported, your body and brain function more efficiently. 

+ CoQ10: supports mitochondrial health and reduces oxidative stress (often higher in migraineurs) 

Before purchasing any supplement, check that the ingredients are clean and third-party verified. Look for a certification label on the bottle: NSF, USP, BSCG, or InformedSport. Supplements aren’t well-regulated, so third-party verification is crucial to prove authenticity and safety. 

Lifestyle Foundations Matter
The daily choices you make, from the food you eat to the places you go, play a major role in migraine management. 

To reduce the risk of migraine attacks: 

+ Eat and hydrate regularly: Water and blood sugar regulation are important for a healthy brain. Becoming dehydrated and skipping meals, especially protein at breakfast, is a recipe for disaster.

+ Protect your senses: Always keep sunglasses, earplugs, a brimmed hat, or peppermint essential oil with you, depending on your sensory needs. Dimming lights, using tinted glasses, and green-light therapy at home are also valuable options. Please remember: you can leave any environment that has the potential to trigger a migraine attack. 

+ Commit to a sleep schedule: Find a time you can commit to going to bed and waking up, even on weekends, to lower the risk of facing the let-down effect. 

Stress-Reduction During Migraine-Prone Weeks 
While you’re adjusting your lifestyle to support your brain, you can practice stress-reducing techniques. Breathwork techniques vary, but the goal is to exhale for a longer duration than you inhale. For example, if you inhale for four seconds, breathe out for six. This signals safety to your nervous system. Create intentional, sensory-safe areas in your home to calm and regulate your nervous system. Include low lighting, comfy clothes, warm drinks, and anything that feels peaceful. Bonus points if you can do this at your workplace!

Grounding practices help you feel present and regulate your nervous system. Walking outside barefoot, naming five sensory things around you, and splashing cold water on your face are all ways to ground yourself in the moment. Gentle movement is also calming and grounding. A slow nature walk, gently rocking, stretching, and yoga can all shift your energy, build emotional resilience, and create a sense of safety. 

Supporting Recovery, Not Just Prevention 
Migraine care doesn’t end when the headache ends. A migraine hangover can last for three days after an attack. Honor your limits, especially on these days. Keep in mind that subtle migraine symptoms may begin days before a full attack. Healthy, daily habits can make migraine management bearable. Keep an easy-to-see migraine list that includes helpful reminders like: drink a glass of water, stretch, use lamp lighting, or take five deep breaths. Add anything that helps your recovery. Managing stress, lifestyle factors, supplements, and prescribed medications may feel overwhelming. With consistency, it becomes a part of who you are, and your body will thank you with less pain. Progress comes from patience, not perfection. 

Contributing Author
Olivia Orr is a registered nurse and health writer who blends clinical experience with lived insight to write about migraine, nutrition, and whole body wellness. Her work focuses on helping readers understand their bodies with clarity and self trust.

Sources 

Stress and Migraine – How to Cope | American Migraine Foundation
Is there a causal relationship between stress and migraine? Current evidence and implications for management | The Journal of Headache and Pain
Migraine “Let Down” Headache | American Migraine Foundation
Improvement of migraine symptoms with a proprietary supplement containing riboflavin, magnesium and Q10: a randomized, placebo-controlled, double-blind, multicenter trial – PMC
Lifestyle Modifications for Migraine Management – PMCFrontiers | Lifestyle Modifications for Migraine Management
Effectiveness of Mindfulness Meditation vs Headache Education for Adults With Migraine: A Randomized Clinical Trial – PubMed 
Migraine management: Non-pharmacological points for patients and health care professionals – PMC
Yoga-based breathing and relaxation as adjunctive therapy for chronic migraine: A randomized controlled trial on clinical outcomes and autonomic regulation – ScienceDirect