Why You Shouldn’t Work During a Migraine (Most Times)
It’s one of those days. The kind when your temples throb, light feels like a personal attack, and focusing on a sentence feels harder than finishing a triathlon backwards. Yet, there’s that calendar ping—meeting in 10 minutes. And just like that, you’re left wondering: Should you work during a migraine? As someone who’s tried everything from powering through the pain to hiding in dark rooms with peppermint oil on my temples, I’ve learned there’s no one-size-fits-all answer. But there are real strategies—and things you absolutely need to consider—before you say “yes” to working through it.
What Does “Working Through a Migraine” Really Mean?
First off, let’s clarify—working through a migraine doesn’t mean pretending everything is fine. It’s not about pushing through like a productivity robot. For some, “working” might mean sending one email from bed. For others, it might be attempting to show up on Zoom with the brightness turned down and a cold compress between meetings.
Types of Migraine Matter
If you’re dealing with chronic migraines, your approach will be different than someone who gets them once every couple of months. For example, I once had a vestibular migraine during a presentation—think spinning room meets nausea meets screen glare—and let’s just say, my brain waved a white flag about 5 minutes in.
- Vestibular migraines often involve dizziness and balance issues
- Migraines with aura can mess with your vision and make reading text impossible
- Silent migraines don’t have the pain, but the cognitive fog is real
Can You Actually Be Productive During a Migraine?
This is the big question—and honestly, it depends on your job and how your body reacts. Cognitive tasks can feel near impossible when your brain feels like it’s wading through molasses. And studies from Mayo Clinic suggest that migraines can significantly impair short-term memory, attention, and decision-making.
Here’s a mental checklist I use before attempting work:
- Can I stare at a screen without wincing?
- Can I form complete thoughts or sentences?
- Is light or sound making things worse right now?
- Would I be more of a liability than a help?
If I answer “no” to any of these, I take a step back. I’ve learned (the hard way) that pushing through can make things worse—and extend the migraine cycle by days. I once attempted to “push through” a stress-induced migraine and ended up worsening the symptoms so badly, I couldn’t work for a week.
The Role of Employer Expectations and Communication
Talking to your employer about migraines can feel awkward—but it can make a world of difference. Especially if you’re dealing with frequent attacks at work. Trust me, the first time I told my manager I needed to lie down mid-day, I expected judgment. What I got instead was empathy—and flexibility I never asked for before.
Consider creating a “migraine protocol” with your team. For example:
- Designated backup for urgent tasks if you’re out
- Permission to shift work hours around low-migraine windows
- Reduced screen brightness or adjusted environments
Employers are increasingly understanding of neurological disorders, especially when supported by proper documentation or a consistent pattern. According to the CDC, more than 1 in 10 people live with migraines. You are not alone—and your workplace should recognize that.
Remote Work: A Blessing or a Trap?
Since shifting to remote work, I’ve found both freedom and temptation. Freedom to take breaks, lie down, and adjust lighting. Temptation to work through when I shouldn’t, just because I can do it in sweatpants with the lights off. Sound familiar?
It’s easier to hide symptoms when you’re not in the office, but that doesn’t mean you should always “grind through.” I use the migraine diary method to track how my work patterns influence recovery. Some days, I can knock out a few emails. Other times, even opening Slack feels like too much.
Medications, Tools, and Coping Aids That Actually Help
If you’re someone who can function with the right meds and support, working might be an option. I personally keep a migraine toolkit handy at my desk that includes:
- Over-the-counter medication like ibuprofen
- Prescription triptans when needed
- Cold compress or eye masks
- Aromatherapy (peppermint oil is my go-to)
- Blue light glasses (seriously, game changer)
Depending on the severity and type of migraine, some people benefit from CGRP inhibitors or Botox treatments. It’s worth exploring with a doctor or a specialist familiar with migraine care.
More holistic options are rising too. Some swear by yoga, others by essential oils. I’ve personally had success with light movement—like a slow stretch between ice pack sessions.
For more in-depth strategies, see the full guide on migraine treatment options and the main overview at healthusias.com’s migraine and headache pillar.
When Pushing Through Backfires
I used to believe I was being tough—resilient even—by pushing through migraines. But here’s the truth no one talks about enough: pushing through can backfire badly. After ignoring my body’s signals during back-to-back deadlines, I ended up triggering a week-long migraine spiral. It wasn’t just pain; it was exhaustion, mood swings, and total burnout. Turns out, ignoring your body comes at a steep price.
There’s a term for this in the migraine community: the “migraine hangover” or postdrome. It’s that phase after the pain where your brain feels fried and your body’s wiped. Even if you “make it through” your workday, you may be setting yourself up for a longer recovery—impacting more days than you think.
Symptoms That Signal It’s Time to Log Off
- Worsening sensitivity to light or sound despite meds
- Difficulty forming or following conversations
- Visual disturbances or numbness
- Nausea or vertigo intensifying with screen time
- Overwhelming fatigue or cognitive fog
If you’re experiencing any of the above, working isn’t just unproductive—it’s unfair to your health.
Listening to Your Migraine Triggers
The first step to managing work and migraines? Know your triggers. For me, it’s dehydration, bright light, and weirdly enough, the wrong kind of air conditioning (those sharp, dry hotel-style vents). Keeping a list helped me see patterns I didn’t notice in the moment.
Common triggers at work include:
- Staring at screens too long
- Skipping meals or eating too late
- Inconsistent sleep schedules
- Stress overload (yes, that includes passive-aggressive email threads)
- Environmental factors like noise or lighting
It’s worth diving deeper into migraine triggers here and learning how they interact. You may even find unexpected ones—like weather shifts or poor sleep playing a bigger role than you thought.
Setting Up a Migraine-Friendly Workspace
Whether you’re working in an office or at home, your environment can make or break your ability to function during a migraine. I’ve built my little migraine cave over time—low-watt lighting, ergonomic chair, noise-canceling headphones, and emergency chocolate (don’t judge, sometimes it helps!).
My must-have workspace tweaks:
- Adjustable monitor brightness and screen filters
- Bluelight-blocking glasses
- Cool compress stored in a mini-fridge
- Essential oil roller tucked in desk drawer
- Silent, slow-spinning ceiling fan instead of AC vents
Investing in small comforts can pay off in big ways—especially if it means cutting recovery time in half. And if you’re not sure what to try, check out these top-rated migraine-friendly devices to build your own space.
The Psychological Side of Working With Migraines
There’s also the mental toll of trying to be a functioning adult while your brain is waging war on itself. I’ve struggled with guilt—feeling like I’m letting people down or not doing enough. That inner critic loves to chime in when you’re already hurting.
But here’s what helped me quiet it down: understanding that migraines are not just headaches. They’re neurological storms. They’re real. And they deserve respect—not shame. Finding support, whether through therapy, online communities, or talking to others who get it, made a huge difference.
In fact, mental health overlaps heavily with migraine patterns. There’s growing research around the link between anxiety and depression with migraines. Addressing both sides of the coin is crucial for full recovery and functionality.
When It’s Okay to Call It a Day
This is the lesson I wish I’d learned years earlier: rest is not weakness. If your body is demanding time off, that’s not a character flaw—it’s a biological SOS. Responding to it might be the most productive thing you can do that day.
There’s wisdom in choosing rest over forced performance. Your health isn’t just part of your work—it’s the engine that drives it. Taking breaks, communicating clearly, and planning ahead can actually increase your long-term productivity.
More importantly, you owe it to yourself to work with your body, not against it. Learn what triggers you, what helps, and what doesn’t. Take time to understand your own migraine blueprint. That’s the real path to managing migraines at work—and in life.
Looking to build a sustainable approach to prevent these episodes altogether? Don’t miss the full section on migraine prevention strategies that go beyond band-aids and target the root causes. And for a deeper understanding of how migraines differ from other headaches, visit our main migraine pillar here.
Bianca Nala is a compassionate Nurse Practitioner with a strong background in primary and respiratory care. As a health writer for Healthusias.com, she combines her clinical expertise with a talent for clear, relatable storytelling to help readers better understand their health. Bianca focuses on topics like asthma, COPD, chronic cough, and overall lung health, aiming to simplify complex medical topics without losing accuracy. Whether she’s treating patients or writing articles, Bianca is driven by a single goal: making quality healthcare knowledge accessible to everyone.
