Migraine is much more than just the physiology that produces the pain. It is a deep-rooted pattern of thoughts, emotions, sensory perceptions and physical reactions that have nested together in a specific part of your brain: the insular cortex. What does this mean for you as someone with migraine, and above all: how can you break this pattern?
What happens in your brain during a migraine attack?
When you have a migraine, you have all kinds of experiences on different levels:
- Emotions: feelings of frustration, shame, helplessness…
- Thoughts: recurring phrases such as “I’m so tired… help me”
- Behaviour: you may feel the urge to withdraw, lie still, seek out the dark.
- Physical reactions: think of nausea, neck pain…
- Senses: light, loud sounds or strong smells hit you harder
Your brain links all these aspects and stores them together as a “programme”. When a similar stimulus occurs later, the insular cortex interprets it as an alarm signal and can actually “call up” an attack.
So all of these things (and more) can trigger an attack again:
- Painful muscles
- Flashes of light
- Loud sounds
- Strong smells
- Nausea
- The same emotions (for example shame)
- The same thoughts (for example “I’m so tired… help me”)
- What you ate before a previous attack
Reprogramme your brain
You can take action to break the repetitive pattern of migraine attacks. Here are a few strategies:
Change your behaviour during an attack
Instead of lying down straight away, try going for a walk or doing some stretching, for example. This breaks your brain’s automated response.
Explore your emotions and thoughts
Which emotions do I often feel during an attack?
During an attack you may experience emotions such as frustration, shame, fear or helplessness. Which emotions do you experience? Ask yourself:
- Where else in my life do I feel this?
- Are there situations or relationships in which these emotions come up regularly?
For example:
- Frustration: do you also feel this at work when you have deadlines to meet? Or at home when things don’t go as planned?
- Shame: does this feeling also come up in social situations, or when you can’t meet expectations?
- Helplessness: do you feel powerless in conflicts, or when making big life choices?
Which thoughts keep coming back?
Migraine can bring up thoughts such as “I’m exhausted”, “Nobody understands me” or “I can’t cope with this.” Which thoughts do you experience? Ask yourself:
- In which other situations do I think this?
- Are there recurring themes in my life in which these thoughts play a role?
For example:
- The thought “I’m exhausted” can also be a sign of chronic overload at work or in your family.
- “Nobody understands me” can point to feelings of loneliness or a lack of connection in relationships.
- “I can’t cope with this” can be a common thread in stressful situations in which you feel overwhelmed.
The key to success: tackling it at the root
The building blocks of migraine are the underlying causes that contribute to your attacks. These can be physiological factors, such as hormonal fluctuations, blood sugar swings and inflammation, but also mental patterns such as chronic stress, perfectionism and deep-rooted beliefs. Environmental factors, such as toxins, nutrition and sleep, also play a role. By identifying and addressing these building blocks, we tackle migraine at the root.
Conclusion: the secret is in the combination
Migraine is a complex condition that calls for a multifaceted approach. By addressing both your sensitivity and the programming in your brain, you can find lasting relief and take back control of your life.
Want to know more about how you can break your migraine cycle? The Building Block Analysis maps out which building blocks keep your migraine going.
