The holidays can bring meaningful traditions, family time, and celebrations. They can also mean long days, crowded gatherings, travel, and pressure to keep up.

For people living with migraine, skipped meals, changes in sleep schedules, stress, bright lights, strong smells, and noisy gatherings may trigger attacks or make symptoms worse. Managing these challenges can add another layer of planning to an already busy season.

The results show that members take different approaches to holiday stress, with skipping events when needed being the most common response.

Beyond the poll, MyMigraineTeam members have shared ways they adjust holiday traditions, manage migraine triggers, and make room for rest and connection. Here are six strategies drawn from their experiences.

Getting enough sleep and keeping a consistent sleep schedule can be important for people with migraine. During the holidays, late nights and changes in routine may make that harder. Changes in sleep patterns, including getting too little or too much sleep, can trigger attacks for some people.

One member shared, “I sleep as needed. Those beta waves really help!”

“I sleep as needed. Those beta waves really help!”

 

— A MyMigraineTeam member

Making time for rest isn’t something you need to feel guilty about. If you need to lie down, leave early, or keep a day open to recover, feel free to adapt the holidays to your needs.

In the poll, skipping events when needed was the most common response, chosen by 41.9 percent of members who responded. Members talked about choosing what they attend carefully and letting go of the idea that they have to be everywhere.

One member wrote about prioritizing what matters to them: “I prioritize the plans, look at who is hosting and who will be present.”

Another member described setting boundaries with family: “I have a couple of family members that don’t understand migraine pain. I will say ‘no’ if needed. If I can’t take care of myself, I can’t take care of anyone else.”

“I have a couple of family members that don’t understand migraine pain. I will say ‘no’ if needed.”

 

— A MyMigraineTeam member

Skipping an event, leaving early, or taking a break doesn’t mean you’re letting anyone down. It can be a way to manage your symptoms and protect your well-being.

Some members lower stress by rethinking traditions instead of dropping them completely. For example, shopping early or online may help people with migraine avoid crowded stores, bright lights, and strong smells that can trigger attacks for some.

One member wrote about careful planning and handmade presents: “I also don’t stress over gifts because I plan several months ahead of time for what handmade gifts I’m making and get them done and put away.”

Others focus on cutting down errands and crowds: “Shopped online, no wrapping, and not waiting in lines. Try and go in the mornings if I need anything done. Remember, if you don’t get something done it can wait another day.”

“Shopped online, no wrapping, and not waiting in lines. Try and go in the mornings if I need anything done.”

 

— A MyMigraineTeam member

Simplifying doesn’t mean you’re doing the holidays “wrong.” It can mean you’ve learned what works for you and are making adjustments to help manage your migraine.

Holiday traditions often come with loud music, bright or flashing lights, strong smells, and crowded rooms. For some people with migraine, these can trigger attacks or make symptoms worse.

One member said, “When the noise and light get too much, I find a quiet dark place, put in my ear plugs, and try to close my eyes and relax for a few minutes. Kind of recharge.”

“When the noise and light get too much, I find a quiet dark place, put in my ear plugs, and try to close my eyes and relax for a few minutes.”

 

— A MyMigraineTeam member

Another recommended taking breaks when things get overwhelming: “You just have to sneak away and rest for a bit, probably more than once, even if it’s in the car with the seat reclined. Then all you can do is hope for the best!”

Taking a break in a quiet, darker space may help when noise or light becomes overwhelming. If you know certain settings tend to trigger your migraine attacks, planning ahead can make gatherings easier to manage.

Some members find comfort in faith or focusing on what matters most during the holidays. Others make time for small moments of quiet when stress builds.

One member shared, “I pray and listen to God’s word. Focusing on the true meaning of the holiday, giving thanks in all things!”

Another described a simple way to take a break: “Stress is unavoidable sometimes. I try to get outside in the fresh air, even if it just means sitting on the porch or in the sun for a few minutes.”

Whether it’s prayer, a peaceful moment outside, or time spent doing something meaningful, finding ways to feel calmer may help make a busy season more manageable. What feels relaxing will be different for everyone.

Some members think ahead about how they’ll manage migraine attacks during holiday gatherings.

One member shared, “I sometimes pre-medicate before an event or gathering. That does help.”

Medication timing and use depend on the treatment and your individual migraine care plan. Taking medication before an event isn’t right for everyone, and using certain acute migraine medications too often can contribute to medication-overuse headache. Talk with your doctor about when to use your prescribed treatments and how to prepare for a possible attack.

Your doctor can also help you make a plan that includes recognizing early warning signs, knowing when to treat an attack, and managing disruptions to your usual routine.