Have you ever noticed that your migraine attacks intensify when you’re feeling anxious? If so, you’re not alone.

“I get migraine symptoms from stress, and I’m a very anxious person, so I get them frequently,” one MyMigraineTeam member said.

Up to half of people living with migraine also have anxiety. Knowing more about the connection can help you manage both conditions and improve your quality of life.

What’s the Link Between Migraine and Anxiety?

The connection between migraine and anxiety is considered a bidirectional relationship. This means having anxiety raises the risk of a migraine attack and vice versa.

People with migraine are two to five times more likely to have depression and anxiety than those without migraine. And those with anxiety are up to five times more likely to experience migraine attacks than those in the general population.

Researchers are still trying to pinpoint what’s behind the link, but some research shows that the two conditions have shared risk factors. These include:

• Being female — Both anxiety and migraine are more common among women than men, according to the Anxiety & Depression Association of America and Mayo Clinic.
• Having issues with the hypothalamic-pituitary-adrenal (HPA) axis — This part of the brain regulates emotions, memory, and how the body responds to stress. Issues with the HPA axis may lead to migraine or anxiety.
• Experiencing trauma or other stressful events — Migraine and anxiety are both more common among people who have had traumatic or stressful events happen.
• Having low levels of serotonin — When levels of this neurotransmitter (chemical messenger) are low in the body, it can be a risk factor for migraine or anxiety.

How Can Anxiety Affect Migraine Symptoms?

The stress that comes with anxiety symptoms may cause a migraine attack to start.

“I felt fine this morning, but now, with a bit of anxiety and stress, I feel a migraine attack coming on,” one MyMigraineTeam member said.

In addition, having either acute or chronic anxiety may make migraine symptoms more intense. Acute anxiety is a short-term anxious feeling that usually occurs in response to a triggering event. Some people may also have chronic anxiety, which is a long-term feeling of worry that’s almost always present. Chronic anxiety could lead to worsening symptoms of migraine.

One study evaluated 196 people with anxiety who experienced headache pain, including migraine headaches. About 38 percent said their headaches were worse when they were experiencing anxiety symptoms.

Can Migraine Contribute to Anxiety?

Living with migraine can make anxiety worse. It can be difficult to predict when a migraine attack will occur. This can lead to more worry, especially in people with anxiety.

Some people worry so much over their next migraine attack that they avoid making plans for the future. They may then experience social isolation, which can intensify both anxiety and migraine symptoms.

Having migraine and anxiety together can also lead to unexpected quality of life issues. For instance, people with both conditions tend to face higher medical costs. This can cause financial stress, and stress can worsen both conditions. It may also keep people from seeking care, which can lead to a delay in treatment.

Do Migraine and Anxiety Share Common Triggers?

Some people experience migraine episodes or anxiety symptoms when they encounter a triggering event. Several common migraine triggers overlap with anxiety triggers:

• Stress — Stress may lead to more intense anxiety and is a common trigger for migraine symptoms.
• Alcohol — Consuming alcohol may worsen or cause anxiety, and alcohol is also known to trigger migraine attacks.
• Caffeine — Caffeine can worsen anxiety symptoms and may also worsen migraine symptoms in some people.
• Difficulty sleeping — Not getting enough sleep can trigger anxiety symptoms, and irregular sleep is also a known migraine trigger.
• Diet and nutrition — Specific foods can trigger anxiety symptoms in some people, and certain foods are known migraine attack triggers as well.
• Weather — Changes in the weather, such as very high temperatures, are known to make anxiety worse and could trigger migraine attacks.
• Hormones — Fluctuating hormone levels, such as those that affect women during menstruation, are linked to an increased risk of both anxiety and migraine attacks, according to the American Migraine Foundation and a study published in Frontiers in Neuroendocrinology.

It’s important to know what triggers your anxiety and migraine symptoms. Some healthcare providers recommend keeping a trigger journal or using an app for this reason. That way, you can track what was happening just before a migraine or anxiety attack occurred.

How Can You Treat Anxiety and Migraine?

It’s important to treat both migraine and anxiety symptoms to help improve your quality of life and overall wellness.

Your migraine specialist may be able to refer you to a mental health provider who can help you find effective treatment options for anxiety. They may recommend medications, lifestyle changes, or talk therapy, such as cognitive behavioral therapy (CBT), to help ease the symptoms of anxiety.

Some lifestyle changes may help reduce migraine and anxiety symptoms. These include:

• Exercising — Even adding light physical activity to your day may help cut down on your anxiety and stress levels.
• Sleeping better — Creating a positive environment for sleeping with few distractions so you can sleep better may improve your migraine and anxiety symptoms.
• Eating well — Eating a healthy diet, having regular, consistent meals, and reducing alcohol and caffeine may help cut down on anxiety and migraine symptoms.
• Practicing mindfulness — Meditating, practicing deep breathing, or clearing your mind in other ways may help you reduce anxiety and stress.

“I have vestibular migraine, chronic migraine, fibromyalgia, and bipolar disorder, along with severe anxiety disorder,” one MyMigraineTeam member said. “What has helped you with your anxiety and managing your symptoms?”

Another member replied, “I also suffer from anxiety and migraine, but I have found talk therapy helpful and having a few friends I can talk with. They are great at reminding me that it will all work out and I need to practice self-care to stay well.”

In addition to getting medical advice, it’s important to have a good support system if you’re living with migraine and anxiety. If you don’t have a supportive community, ask your neurologist or mental health provider for a referral. They can assist in finding support groups that will help you see that you aren’t alone.

Join the Conversation

On MyMigraineTeam, people share their experiences with migraine, get advice, and find support from others who understand.

Do you ever experience anxiety or other medical conditions that disrupt your daily life while living with migraine? Let others know in the comments below.

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