7 Strategies to Cope with Migraine and Sensory Overload

Sensory overload is one of the leading culprits for triggering migraines. Unless we live in a carefully cultivated bubble, the world is full of sights, sounds, and smells that overload our brains and cause headaches. Cities, public transport, and entertainment venues can all turn from "manageable" to "too much" in the time it takes for a stranger to spritz a perfume bottle.

Avoiding sensory-related migraine triggers can be tricky. Jaime Sanders provides 7 strategies to reduce their impact on you and your symptoms.

Sensory overload is the overstimulation of the body's senses from the surrounding environment. This can be a challenge for people living with migraine — and a major trigger.

Our senses could become overloaded by overcrowded rooms, screens, loud noises, bright lights, strong odours, or touch. Migraine and sensory overload often go hand-in-hand due to people with migraine's increased sensitivity to external stimuli.

Sensory overload symptoms include:

• difficulty focusing
• agitation or overwhelm
• discomfort
• stress
• irritability
• restlessness
• sleeplessness
• avoiding certain textures

Sensory overload can manifest in people with migraine through the following:

Photophobia: sensitivity to bright lights, computer screens, televisions, mobile devices, sunlight, strobe lights, neon lights

Hyperacusis: sensitivity to loud sounds, crowded rooms, music or theatre venues, movie theatres, loud conversations, traffic

Hyperosmia: sensitivity to strong odours and smells such as fragrances, air fresheners, exhaust fumes, paint, harsh chemicals, cleansers, cigarette/cigar/pipe smoke

Allodynia: feeling pain in areas where you usually wouldn't due to certain stimuli such as brushing hair or wearing clothing

I'm overwhelmed by outside stimuli daily, but there are things I can do to manage sensory overload to reduce the effect it has on my migraines. Here are some personal and practical tips that may help you.

7 Practical ways to reduce sensory overload-induced migraines

Photophobia (sight-related migraine triggers)

My eyes are particularly sensitive to bright lights, especially fluorescent lights and the flickering of the television screen. In my case, exposure to these stimuli can cause eye pain, difficulty concentrating, dizziness, and fatigue.

1. Manage triggers from artificial lights

In my case, artificial light sources are more of an issue than natural sunlight, so I invested in a pair of indoor precision tinted eyeglasses. These glasses have a special tint called FL-41 that blocks out the harmful (and painful) wavelengths emitted from artificial and harsh light.

I wear them when using my computer, mobile device, or television. They're also extremely helpful in a waiting room or office with fluorescent lighting.

2. Avoid glare from bright sunlight

Migraine and sensory overload are often brought on by exposure to bright sunlight - especially if you've been inside for a while.

If the sun is an issue for you, these glasses also come in outdoor versions. You can get these glasses with your prescription; some companies even sell contact lenses with the FL-41 tint.

3. Navigate light-related triggers in your work environment

Working in an office usually means you're subjected to fluorescent lighting. Light filters can be installed to filter out the harsh light causing strain on your eyes and difficulty concentrating. They will reduce fatigue, eye pain, dizziness, and light-headedness associated with photophobia.

Anti-glare covers for your computer screen and mobile devices will help to reduce eye strain. Using these accommodations in your office will help you be more productive and create a healthier work environment for everyone.

Hyperacusis (sound-related migraine triggers)

Loud sounds can be very painful to people with migraine. They can instantly bring on a migraine attack ruining your day, especially when they're unexpected. Whenever you can, try to prepare for times when you know loud noises are inevitable.

4. Muffle loud noises when out-and-about

Crowded spaces like aeroplanes, waiting rooms, and restaurants can be extremely noisy. Noise-cancelling headphones would be great to use in these situations. Keeping a pair of earplugs in your bag, desk, or car is great for when you unexpectedly encounter loud noises, such as road work or construction.

You may need to forego attending concerts or live performances altogether if crowded areas with loud sounds overwhelm you too much.

Hyperosmia (smell-related migraine triggers)

Have you ever had to walk through a cloud of cigarette smoke before entering a building or trek through the fragrance department in a store? Those intense smells may bring on a migraine and can sometimes be unavoidable.

5. Create a better-smelling environment for when you’re on-the-go

Although we cannot control what happens outdoors or what others do, we can manage sensory overload and lessen the effect of certain triggers. If you're driving and there's a vehicle with a nasty exhaust, turn off the air intake vent so air from outside doesn't come in. Use a car oil diffuser to create a more pleasant smell and environment.

Putting a few drops of your favourite essential oil on a tissue or cloth to smell when surrounded by unpleasant odours can make entering buildings, sitting in waiting rooms, or trips to the shopping centre more tolerable.

6. Request a "fragrance-free zone" at work

If you have colleagues who wear fragrant perfumes, aftershaves, or body lotions, you can ask for the office space to be a fragrance-free zone. Enquire if green cleansers can be used instead of harsh ones. Many hygiene and cleaning products can trigger migraine and sensory overload - even if people say they smell nice!

It's better for the environment and healthier for the entire office. No one likes breathing in nasty fumes. Keeping a couple of odour-filtering masks in your desk drawer or glove box can be helpful in a pinch if you don't mind wearing one.

Allodynia (touch-related migraine triggers)

After living with migraine for years, my scalp has become extremely sensitive to touch. At times, allodynia can make my hair feel like it hurts. Just brushing a finger against my scalp feels like I've put myself through the wringer.

Brushing my hair, washing it, and styling it is always painful. I can't completely stop these overactive nerves from firing all day long. But I can manage sensory overload through small changes in how I groom myself.

7. Choose soft clothes, bedding, and grooming products 

I have thick, kinky-curly hair, which can be a beast to manage. Over time, I found better ways to take care of it. On wash days, I part my hair into four sections and wash them one at a time. I make sure to condition each section well to make detangling easier.

This process puts less strain on my hair and scalp, and I'm not in as much pain. I also don't wash my hair that often and try not to manipulate it too much.

For some people, allodynia can be an issue all over the body. Wear comfortable clothing made with soft, natural fibres — synthetic materials, wool, and corduroy may irritate the skin. Unlike tighter-fitting clothes, loose-fitting clothes allow your skin to breathe, and you'll have less contact with the material.

At bedtime, use bedding that is soft and non-irritating. Keep your skin moisturised. Fragrance- and dye-free soaps and lotions can also help keep the skin's surface smoother and supple. This helps reduce the irritation some fabrics can cause.

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Date of preparation: August 2023
D: COB-GB-NP-00176 (V1.0) / T: COB-GB-NP-00216 (V1.0) / M: COB-GB-NP-00196 (V1.0)