Creating a Migraine Rescue Kit

By Cheryl Wylie, MSc (PT)

Creating a migraine rescue kit can be a helpful strategy for managing and alleviating migraine symptoms. Keep in mind that individual preferences and responses to treatments may vary, so it's essential to consult with your vestibular physiotherapist, neurologist and/or healthcare team to determine the most appropriate options for your specific situation. Here's a general guide for assembling a migraine rescue kit:

Prescription Medications

• Include any prescribed migraine medications such as triptan that has been provided to you by your healthcare team. These medications are often used to relieve moderate to severe migraine symptoms.

Over-the-Counter (OTC) Medications

• Non-prescription pain relievers like acetaminophen, ibuprofen, or naproxen sodium can be included in your kit. Some people find that caffeine can enhance the effectiveness of pain relievers, so look for medications with this addition, or take the medication with a caffeine tablet or a small amount of dark chocolate. Make sure to check with your healthcare provider to ensure these are suitable for you.

Magnesium

• Magnesium is an essential mineral that is helpful in migraine management, but may also help specifically during an acute attack. It is recommended to take up to 500mg of magnesium at the first sign of a migraine attack.

Anti-Nausea Management

• Nausea is a common symptom of migraines. Over-the-counter or prescription anti-nausea medications can be included to help manage this symptom. Ginger is a natural remedy for nausea, so keeping ginger chews in your kit can help provide a non-medicated option.

• If nausea is a significant factor in your migraine attack, take a look at our Motion Sickness Relief Kit for further ideas.

Migraine Ice Head Wrap

• A cold pack can help reduce inflammation and numb the pain. A cold head wrap also provides the additional benefit of covering the eyes which can help with light sensitivity felt during a migraine attack. One of our favourites is the Comfitech Migraine Cap. 

Migraine Glasses

• Light sensitivity, specifically to the blue light wavelength, can be a migraine trigger, so wearing migraine glasses with a specific FL-41 tint or other tints can help to block this wavelength and provide relief.

• To understand more about light sensitivity and migraine glasses, click here.  

Ear Plugs

• Sensitivity to sound is another common migraine symptom. Earplugs can help create a quiet environment.

Hydration

• Dehydration can trigger migraines, so include a water bottle to stay hydrated. Additionally, the use of electrolytes can help to boost hydration and be effective during a migraine attack. Consider including electrolyte power packs in your kit.

Relaxation

• Consider including items that promote relaxation, such as the calming effects of peppermint oil or a stress ball. Also have on hand meditation and relaxation apps on your phone. A few favourites are Calm, InsightTimer and Juva For Migraine.

Headache Clips

• There is an acupressure point in the fleshy area between your thumb and first finger, and this point is associated with headache pain relief. Headache clips, such as Aculief, apply pressure to the point and may help reduce head pain felt during a migraine attack.

Snacks

• Some people find that eating small, easy-to-digest snacks can help alleviate migraines. Include items like crackers, nuts, fruit or granola bars. If you have any migraine food sensitivities, be sure these items are safe for you.

Migraine Diary

• Keep a small notebook to track your migraines, including triggers, symptoms, and the effectiveness of different treatments which can be useful in better understanding your migraine.

• We have a free downloadable PDF migraine tracker which you can get here.

• Alternative to notebooks are Apps; our favourites being Migraine Insight, Migraine Buddy and Migraine Tracker.

To help you out, we have created an entire Vestibular Migraine Rescue Kit on our Amazon Page so be sure to check it out if you are in the process of building your kit. 

Remember to discuss the contents of your migraine rescue kit with your healthcare provider to ensure that they align with your specific needs and medical history. If you are experiencing migraines, and specifically vestibular migraines, please reach out to Healing Vertigo to discuss or book an appointment today. Vestibular Physiotherapy can be very helpful in the management of migraines to not only reduce or eliminate migraine attacks, but also reduce daily symptoms of dizziness, motion sensitivity and imbalance.