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Holiday and Migraines: A Complete Guide to Staying Well During the Festive Season



The holidays are festive, cozy, and full of traditions we look forward to all year — but for many people with migraine, this season can also bring a wave of triggers. Between busy schedules, new scents, parties, travel, and cold weather, it’s easy for migraine attacks to flare up fast.


The good news? With a bit of preparation and the right strategies, you can enjoy the holidays without feeling overwhelmed.


This guide breaks everything down into simple, skim-friendly tips to help you stay comfortable and in control.

Why Migraine Spikes in the Holiday Season


The holidays create a perfect storm of triggers, including:


  • Routine changes (late nights, skipped meals, early travel)


  • Strong scents (candles, perfumes, cinnamon, pine)


  • Weather shifts (cold air + changes in air pressure)


  • Crowds and noise (shopping centers, parties)


  • Stress (planning, hosting, family expectations)


  • Travel (bright lights, dehydration, tight schedules)


Knowing what sets you off helps you avoid surprises.

Seasonal Triggers to Watch Out For


1. Strong Holiday Scents


Pumpkin spice, pine-scented candles, cinnamon-scented rooms — they’re everywhere.


Quick fixes:


  • Carry a scarf to cover your nose when needed


  • Bring a small container of coffee beans to neutralize strong smells


  • Keep soothing scents or essential oils that help you


  • Let hosts know ahead of time if strong fragrances affect you

2. Weather & Barometric Pressure Changes


Cold temperatures and sudden weather shifts can trigger attacks.


What helps:


  • Wear warm layers and a hat, even for quick errands


  • Drink plenty of water — dry winter air leads to dehydration faster


  • Use a humidifier at home


  • Treat cold symptoms early (even a mild cold can be a trigger)

Handling Classic Holiday Situations (Without the Migraine)


1. Thanksgiving Dinner — Without the Stress


Holiday meals are fun, but the pressure of cooking everything at once is not.


Try these:


  • Prep dishes ahead of time


  • Host a potluck so you’re not doing everything


  • Buy a few pre-made dishes from a favorite restaurant


  • Share your food triggers with guests (like aged cheeses, nuts, red wine, MSG)

2. Black Friday & Holiday Shopping


Bright lights + crowds + long lines = migraine disaster.


Instead:


  • Shop online


  • Wait for Cyber Monday


  • Go early in the morning if you must shop in person


  • Wear sunglasses or noise-reducing earbuds in busy stores

3. Holiday Parties & Sensory Overload


Lights, loud music, perfumes, and alcohol can make parties tough.


What you can do:


  • Attend earlier in the night


  • Choose drinks wisely or skip alcohol


  • Bring your migraine emergency kit


  • Ask the host if there’s a quiet room you can use if symptoms start


  • Host your own small gathering where you control the environment

Your Simple Holiday Migraine Self-Care Plan


1. Schedule Personal Time


You don’t need to say yes to every invitation. Protect your energy and choose events that won’t push your limits.


2. Stick to a Routine


Migraine brains love consistency. Aim for:


  • The same wake-up time


  • Regular meals


  • A steady sleep schedule


  • No skipped snacks on travel days


3. Stay Hydrated


Indoor heat dries the air, making you dehydrated faster than you think.


  • Carry a water bottle


  • Drink regularly throughout the day


  • Use a humidifier at home


  • Limit too much caffeine or alcohol


4. Pack a Migraine Emergency Kit


Include:

  • Medication


  • Eye mask


  • Ear plugs


  • Water


  • Essential oils


  • Snacks


  • Soothie Hoodie  — a cozy, cooling cap designed to relieve migraine pain by gently compressing and soothing your head and neck.



A small kit makes a huge difference.

Helpful Scripts for Tricky Holiday Moments


When someone calls you out for skipping an event

“Holiday stress is rough on my migraine. It’s nothing personal — I just need to take care of myself so I can enjoy the rest of the season.”


When you get a migraine during a gathering

“Do you have a quiet, dim room where I can rest for a few minutes?”


When you’re hosting a potluck

“Here’s a quick list of ingredients I usually avoid. Let me know if your dish includes any of these so I can plan ahead.”


When family wants to do something triggering (fireworks, loud events)

“Can we find a quieter option? Maybe we can hang out at home first, and then you all can head out afterward.”


Clear communication makes the holidays easier for everyone.

Final Thoughts: You Deserve a Comfortable, Joyful Holiday


Migraine can make the holiday season challenging, but with a little planning and self-care, you can still enjoy the moments that matter most.


Be gentle with yourself, listen to your body, and choose the traditions that bring you peace, comfort, and joy.


You deserve a holiday season that feels good — not overwhelming.

References


 
 
 

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