Living with migraines: my story and tips for self-management | by Stgilesmedical London & Berlin | Sep, 2025

by Daniel Roberts

Migraine is the third most common chronic disease worldwide, affecting as many as 1 in 7 people. It is a genetic condition that can cause significant disability. Despite this, migraine remains the least publicly funded neurological illness.

I’ve suffered from migraines for over 20 years — since I was just five years old. It’s shaped my school life, my career, and the way I approach everyday activities. When I say I get migraines, people often assume it means “bad headaches every now and again.” But the truth is far more complicated. Every person with migraine has a different story — this is mine.

A typical attack

I get a migraine about once every two weeks. During an attack, my speech slurs, vision blurs, and I lose balance. My brain feels hijacked by pain. The only option is to stop what I’m doing and retreat to a quiet, dark space. The sooner I do this, the quicker I recover.

One practical trick has been programming my taxi service details into my phone. That way I can get home safely with my eyes closed in the back seat. I also carry a sick bag — because my migraines come on suddenly, this helps avoid embarrassing moments in public.

What I avoid

Over time, I’ve identified common triggers

• Hot weather or bright sunlight
• Extreme cold
• Stress or fatigue
• Poor diet

For me, certain foods are also off-limits: chocolate, cheese, alcohol, coffee, and citrus fruit. Even overeating can set off an attack.

Treatments I’ve tried

I’ve experimented with almost everything: prescribed medications, stress-relieving massages, acupuncture, physiotherapy, hypnotherapy, and even Botox injections to relax head muscles. Unfortunately, none of these have offered lasting relief.

My self-management toolkit

What helps me most are the small, consistent habits:

• Eating a balanced diet and avoiding large meals
• Wearing a cap and dark glasses in bright sun, or a woolly hat in the cold
• Staying hydrated
• Prioritising good sleep
• Exercising regularly— cycling and gym sessions seem to reduce the severity of my migraines and speed up recovery

Now, instead of being knocked out for 4–5 hours, I usually recover in about 2 hrs and can return to work.

Struggles at school and work

My teenage years were tough. Migraines struck during GCSEs and A-levels, making exams a nightmare. At interviews for jobs, symptoms sometimes kicked in halfway through — slurred speech, glazed eyes, looking like I’d had too much to drink. Unsurprisingly, offers didn’t always follow.

Even when I got a job, migraines often forced me home early, leading to awkward meetings with managers and, too often, the end of employment. The lesson: it’s crucial to find an understanding employer and a relatively stress-free role.

Travel was another barrier. Many jobs require a driving licence. It took me six attempts to pass — I failed the first five after migraines struck mid-test.

The role of family

Family support has been invaluable. Both my mother and grandmother also suffered from migraines, so they understood. My parents often left important work to collect me from school. Not everyone is this fortunate, and I realise how much harder my journey would have been without them.

My worst attack: Yosemite National Park

The most terrifying episode happened while hiking at 7,000 feet on a glacier in Yosemite. The migraine hit mid-descent. Within hours I was so sick I was vomiting blood. My father and brother half-carried me down while my mother ran to fetch the car. By the time I reached the lodge, all I could do was collapse into sleep. It was frightening — and a reminder that migraines can strike at the worst possible moment.

Coping and moving forward

Despite everything, I try to live fully. I now work for a medical writing and education company in London, and I enjoy active sports like hiking, mountain biking, and snowboarding — even if migraines remain a constant risk.

I can’t pretend migraines don’t shape my life, but I’ve learned not to let them rule it. Through trial and error, I’ve built strategies that make the condition more manageable.

My hope is that by sharing my story, others with migraines might feel less alone — and perhaps pick up a few tips to help along the way.

Advice for Others

If you live with migraines, you’re not alone. Millions of people around the world share this struggle, and support is available. I recommend connecting with The Migraine Trust, a UK charity that offers excellent resources, research updates, and patient support services. They also campaign for greater awareness and funding, which is so badly needed.

Migraines may not be curable, but with the right strategies, support, and community, they can be managed.

💬 I’d love to hear from others living with migraines. What have you found helpful in managing attacks? What tips would you share with someone newly diagnosed? Please share your experiences in the comments — your story might make a real difference to someone else.