Living with a health condition shouldn’t prevent you from having a fulfilling career. Managing migraine attacks through communication with supervisors, seeking accommodations like flexible scheduling and remote work, and prioritizing self-care are effective ways to enhance your job satisfaction and productivity.
For many, the workplace is a trigger for migraines, from bright lights to strong perfumes. But it is possible to navigate work life with chronic migraines and stay on the career path you desire.
1. Know Your Triggers
Many people find that certain things seem to trigger their migraine attacks. These are called triggers, and they can be anything from a smell to weather changes to even stress. Some triggers are easy to identify, but others are not so obvious. It is important to know your triggers so you can try to avoid them if possible.
Keeping a headache diary can help you pinpoint your personal triggers. Write down each time you experience a migraine attack, including the dates, duration and symptoms. You can do this on a simple notebook or a headache app, and it is important to be as detailed as possible. This will allow you to start to notice patterns and may lead to a breakthrough.
Some common triggers include light, especially flashing lights or sunlight. Certain foods and drinks, such as fermented products, chocolate, cheeses, artificial sweeteners, caffeine, cured meats and some preservatives, can also trigger a migraine. Changes in the weather, especially storms and high temperatures, can be a trigger for some people as well. Hormone changes, particularly those that occur during the menstrual cycle or during pregnancy, can also trigger migraines for some women.
Stress, which can be caused by anything from work to paying bills to caring for children or elderly parents, can be a trigger for migraines in some people. Chronic stress is also linked to the development of chronic migraines, which are those that occur 15 days or more per month.
You can take steps to reduce your stress levels by getting regular exercise, wearing migraine hats, eating a healthy diet and maintaining a consistent sleep schedule. You can also learn to relax using methods like meditation, biofeedback and relaxation therapy. If you suffer from migraines, you should also speak with your healthcare provider about a preventative medication like timolol, topiramate or amitriptyline, which have been shown to reduce the frequency of migraine attacks in some people. These medications are usually prescribed in addition to other coping strategies.
2. Ask for Accommodations
Luckily, many workplaces are well aware that migraines and other health conditions affect employees. And they’re willing to make accommodations that are beneficial for everyone.
Having a conversation with your boss or human resources rep about what you might need is one of the first steps to asking for accommodations. Keep in mind, though, that you may need to provide documentation from a healthcare provider or headache specialist. This will help if you plan to ask for a specific accommodation like a change in work schedule or a quiet workspace.
Some common migraine accommodations include flexible scheduling, working from home, providing noise cancelling headphones or a headset, allowing you to use comp time for migraine days, and giving you additional breaks during the day. These adjustments can help alleviate symptoms and ensure that you’re able to perform your job duties.
You can also request that your employer provide other benefits to help reduce stress, which is another major trigger of migraines. These could include a stress reduction program, mindfulness training or psychotherapy. Some employers even offer massage therapy, yoga classes or meditation spaces. Lastly, consider talking to your supervisor about joining a migraine support group. Many members of migraine support groups report that they’ve found allies in their companies who have helped them navigate work life with chronic migraines by offering them sympathy and understanding.
If your migraines are frequent and disabling, you can file a disability claim under the Americans With Disabilities Act (ADA). However, it’s important to note that filing for disability requires a lot of paperwork and time. Plus, there are strict guidelines that need to be followed in order to receive approval for disability benefits.
If you’re unsure of how to handle this situation, it might be best to discuss your options with a lawyer or your healthcare provider. Then, you can decide what option is in your best interests. If it’s determined that you can no longer hold a job due to your condition, you’ll need to apply for Social Security Disability Insurance. This provides financial assistance, but you must have worked a certain amount of time before applying.
3. Take Time Off
Migraine can cause a host of unpleasant and disruptive symptoms, like nausea, dizziness and fatigue. These symptoms can make it hard to perform at work, which is why it’s important to take time off as soon as you feel a migraine coming on. This will not only help you to function at work, but will also allow your body time to rest and recover from the pain and other symptoms.
If you’re struggling to navigate work life with chronic migraines, it’s a good idea to talk to your boss about your condition and request workplace accommodations. Employers may be hesitant to accommodate employees with migraine because they believe it will cost the company money or set a bad precedent for other health conditions, but in reality, most accommodations are low or no cost at all.
In addition to asking for accommodations, it’s important to educate your co-workers about migraines so they know what you’re dealing with. Migraine is more than a headache, it’s a neurological disease, so it’s important to be transparent and let people know that you are not just “missing work.”
You should also get involved in advocating for people with migraines through advocacy groups and support communities. This will not only help to raise awareness, but it will also help you feel supported by others who understand your struggles. It’s not easy to be open about your illness, especially at work, but it will be worth it in the end.
If your migraines become so severe that they interfere with your ability to work, you might need to consider seeking disability benefits. Depending on your diagnosis and the severity of your symptoms, you might be eligible for Social Security disability insurance, which will give you financial assistance while you’re unable to work.
If you are unable to get the support and accommodations you need at work, you might need to look for another job that’s better suited to your needs and the nature of your migraines. Luckily, there are plenty of jobs out there that can accommodate your condition and provide you with a rewarding career.
4. Talk to Your Boss
Disclosing your chronic migraines to your boss is one of the most important steps in navigating work life with migraines. It’s not always easy to do, but there are some key things you can keep in mind when approaching your manager.
First, make sure you’re prepared and ready to discuss the issue with your boss. The best way to do this is to set up a one-on-one meeting in advance and have documentation, like receipts or a note from your doctor, with you. This will allow you to quickly and easily provide the information your boss needs to know without getting into a lengthy and potentially sensitive conversation.
When it comes to the content of the conversation, remember that your goal is twofold: letting your employer know that your condition is real and that you’re committed to working with them to find reasonable accommodations. It’s also helpful to give your supervisor specific examples of the kinds of workarounds you need, including a quiet workspace, light filters, or longer breaks.
Finally, be careful about how much detail you share. In addition, it can make you seem aloof or unreliable, and may not help your case with your boss.
While you’re having the conversation, it can be helpful to have an HR representative present if that’s appropriate for your company. This person can help back up your case and support you if there are any issues with your workplace’s policies or if your boss is resistant to the idea of accommodations.
While it can be difficult to talk to your boss about the difficulties of managing your migraines at work, it’s worth the effort. You could be surprised at how willing your employer is to listen and find a solution that works for everyone.
