7 Distraction Techniques for Managing Migraine Pain

Chronic Migraineur Daisy Swaffer has a mantra: “When in pain, distract the brain”. Discover her seven favourite distractions for migraine pain.

This shouldn't be news to anyone, but migraines hurt a lot. They typically last between 4-72 hours, with my migraines almost always lasting three days.

That is a long time in a lot of almost-unbearable pain, with very little available to ease it. As a result, I have found distraction the best way to deal with chronic pain. When I cannot distract myself, I end up in tears as the pain becomes overwhelming and almost unbearable.

Consequently, I have developed a stock of techniques to help deal with the pain that migraine brings.

7 Easy distractions for migraine pain

These distractions from migraine pain will vary in success from person to person and migraine to migraine. Still, I have found them all to be effective at various times. My photophobia symptoms aren’t usually too bad, so many of these rely on being able to see.

Depending on my cognitive level during a migraine, I will use any of these as needed for successful distractions from migraine pain.

1. Immerse yourself in an audiobook

I cannot emphasise enough what a vast difference audiobooks have made to my life with chronic migraine. In the middle of the night, when a migraine wakes me and I’m desperately trying to get back to sleep after taking my medication, I know I can lie in the dark with my eyes closed and lose myself as a story is read to me.

I find new books engaging and distracting. However, when the pain is too much to concentrate on a new story, I also find great comfort in re-listening to familiar tales. I use the bookmark and sleep functions to return to where I've left off if I'm lucky enough to fall asleep.

So as not to disturb my husband, I use sleep headphones since my everyday headphones are too uncomfortable to lie on. They also have the added benefit of covering my eyes, which is particularly useful during the daytime if photophobia is too great to deal with even a dim room.

2. Binge-watch your favourite TV shows

Streaming services get a lot of use from me during a migraine flare. I used to be limited to what I had recorded on a set-top box and what was on daytime TV (DVDs are ruled out because they require me to physically get up to change the discs). Nowadays, I can find many distractions right at my fingertips.

Because of my photophobia, I must ensure my TV's brightness is turned down. This can exclude some darker or gloomier shows, but most are perfectly watchable. There’s also a great variety of series to choose from, depending on how much brain power I have. I can binge-watch a comedy show when I can't take much in. A hard-hitting drama will do the trick when my brain is running well and needs a bit more mental stimulation to distract from the pain.

3. Craft yourself something beautiful 

Crafting is one of my favourite distractions from migraine pain – a real saviour. I have been cross-stitching for over 20 years, which is great. But it also takes focus and concentration – something I often lack during a migraine. I learned to knit six years ago, which has proven to be a much more migraine-friendly craft.

I have a variety of projects on the go at once, giving me a choice of things that require different levels of attention. The projects that need intense concentration are suitable when my pain level is high, but my brain can still process information. The projects that are very simple and only require muscle memory are good for when I can’t think but need something to focus on (Of course, I always make sure to have a few different projects in between!).

Some of my projects have been very practical, like making a cosy for my mug to ensure my tea stays warm for longer and keeps me drinking so I stay hydrated. I also made fingerless gloves to prevent my hands from getting cold because of how sedentary I can be. I mostly knit clothes, which gives me a real sense of accomplishment. With all my migraines, I'd otherwise feel like I was pouring my life away.

4. Opt for mind over matter with puzzles

I always have a big stack of puzzle books in my house, along with dozens of puzzle apps for my tablet. I have always loved doing puzzles for as long as I can remember (getting a new puzzle book whenever we went on holiday or on a trip as a child was always a big highlight for me). With migraine, they have become even more important to me as distractions from the pain.

The more logical ones usually prove too challenging during a migraine attack. When I'm getting nowhere with a puzzle, I find the pain comes flooding back in. When I can focus on progressing through a logic puzzle - I particularly like Japanese puzzles - my brain goes into a kind of trance which pushes back the pain and gives me some relief.

5. Play a computer game (photophobia permitting)

Photophobia- or sensory overload-triggered migraines can make this suggestion hit or miss. That said, quiet games on my tablet or handheld console have proven to be great distractions.

I have spent many hours in my favourite MMO (massively multiplayer online) game, and I’m not even playing the game properly. Instead, I’m levelling up my in-game crafting, gathering resources, or acquiring silly things like fishing achievements.

These things don’t need me to be alert or reactive but are engaging enough to help distract me.

6. Create a whole new world with writing

Most of the time, writing isn't one of my go-to distractions from migraine pain. Often, it doesn't quite hit the sweet spot, as it requires so much effort.

But when it does hit the sweet spot, it really does. I love participating in NaNoWriMo, where you write a 50,000-word novel in a month.

This extreme challenge tends to push me to my limits, so I don’t participate every year. But when I do, it can be great for distracting my brain. I create a whole world, the characters, and their stories in my head. I try to write about migraine whilst I am experiencing each one, as indeed I am as I’m writing this very article.

7. Add items to your bucket list or make some plans

Sometimes I do this only in my head, sometimes with a pencil and paper, and sometimes with my laptop and the internet. I love to plan, which is a great distraction for my brain.

I plan holidays, trips, craft projects, home improvements, meal plans, cosplay outfits, epic events, stories, wacky hair colours, and presents for people… there are many things I can plan to help distract me from the pain.

Sure, many of them never happen because of migraine, but the planning process is still a useful distraction at the time.

The takeaway

I’m sure there are lots more easily accessible distractions for migraine pain that I haven’t found yet, so I plan to keep on trying as many things as possible. Working out what helps when I’m experiencing bad photophobia and/or dizziness is particularly important, as those are symptoms I need a distraction from most. Sadly, I have the fewest methods for dealing with them. 

I may try an audio format for learning a new language next. There always seems to be something else worth trying!

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Date of preparation: August 2023
D: COB-GB-NP-00175 (V1.0) / T: COB-GB-NP-00215 (V1.0) / M: COB-GB-NP-00195 (V1.0)