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How Mindfulness Can Reduce Migraine Frequency

  • SECH Staff
  • 1 day ago
  • 2 min read

Living with migraines can feel overwhelming, especially when stress and tension make symptoms worse. Fortunately, recent research shows that mindfulness—a simple, accessible practice centered around present-moment awareness—may help reduce how often migraines occur and how intense they feel. From guided meditation to breathing exercises, incorporating mindfulness into your routine could be a powerful addition to your migraine management plan.



🧠 What Is Mindfulness?

Mindfulness involves focusing your attention on the present moment in a non-judgmental way. Practices like mindfulness meditation and Mindfulness-Based Stress Reduction (MBSR) aim to cultivate this awareness, helping individuals manage stress and emotional responsesSince stress is a well-known trigger for migraines, incorporating mindfulness can be a valuable tool in migraine management



📊 The Science Behind Mindfulness and Migraines

Recent studies have explored the impact of mindfulness on migraine frequency:


  • Mindfulness-Based Stress Reduction (MBSR): A study published in JAMA Internal Medicine found that participants undergoing MBSR experienced a reduction in migraine frequency and improved quality of life compared to those receiving standard care.

  • Mindfulness Meditation: Research in The Journal of Headache and Pain demonstrated that adding mindfulness meditation to standard migraine treatment led to a significant decrease in headache days and medication use.

  • Vipassana Meditation: An intensive 10-day Vipassana meditation retreat showed promise in reducing the frequency and burden of migraines, suggesting that dedicated mindfulness practice can have lasting benefit.



🌿 Benefits of Mindfulness for Migraine Sufferers

Incorporating mindfulness into your routine may offer several advantages:


  • Reduced Stress: By promoting relaxation, mindfulness can help mitigate one of the primary migraine triggers.

  • Improved Pain Management: Mindfulness practices can alter the perception of pain, making migraine episodes more manageable.

  • Enhanced Emotional Well-being: Regular mindfulness can lead to better mood regulation, reducing anxiety and depression often associated with chronic migraines.



🧘‍♀️ Getting Started with Mindfulness

Here are some steps to begin your mindfulness journey:


  1. Start Small Dedicate 5–10 minutes daily to mindfulness meditation.

  2. Use Guided Resources Apps like Headspace or Calm offer guided meditations tailored for beginners.

  3. Practice Regularly Consistency is key. Aim to incorporate mindfulness into your daily routine.

  4. Seek Support Consider joining a local MBSR program or mindfulness group for structured guidance.




References

  1. Wells, R. E., et al. (2021). Effectiveness of Mindfulness Meditation vs Headache Education for Adults With Migraine. JAMA Internal Medicine. https://jamanetwork.com/journals/jama/article-abstract/277130

  2. Pistoia, F., et al. (2023). Efficacy of mindfulness added to treatment as usual in patients with chronic migraine. The Journal of Headache and Pain. https://thejournalofheadacheandpain.biomedcentral.com/articles/10.1186/s10194-023-01630-0

  3. Wells, R. E., et al. (2023). Intensive Mindfulness Meditation Reduces Frequency and Burden of Migraine. Mindfulness.https://pubmed.ncbi.nlm.nih.gov/38282695/ 


For personalized advice on incorporating mindfulness into your migraine management plan, schedule an appointment with our neurology team.


 
 
 
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