Migraine and Stress: Understanding the Connection

As a clinical psychologist, I often meet clients who notice their migraine attacks become worse when they are under pressure. Research confirms this link: high levels of stress are one of the most common migraine triggers.


When the body senses threat — even if it’s only work deadlines or family worries — the nervous system releases stress hormones like cortisol and adrenaline. Muscles in the neck and shoulders tighten, blood vessels change their size, and the brain’s pain pathways become more sensitive. For someone with a genetic tendency to migraine, this chain reaction can lead to an attack.


Another reason stress is powerful is the “let-down effect.” After a long period of tension, people often relax suddenly — for example, after finishing an important project. That sharp drop in stress can also set off a migraine.


Managing stress is therefore an important part of migraine care. Regular sleep, balanced meals, gentle exercise, and skills such as breathing practices, progressive muscle relaxation, and cognitive-behavioural strategies reduce the load on the nervous system. Some people benefit from mindfulness or biofeedback to calm physical tension.


While not every migraine can be avoided, building a calmer daily rhythm helps the brain stay steadier. If headaches remain frequent, consult a qualified doctor or neurologist to discuss medical options alongside psychological support.


Keywords


migraine and stress, migraine triggers, stress management, tension headaches, psychology of migraine, migraine prevention






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