Discover the benefits of pacing for managing migraine. Learn how this strategy helps individuals regulate tasks and activities to avoid triggering migraine attacks. In this post, we explore practical tips on prioritizing tasks, planning breaks, and maintaining a flexible schedule to improve migraine management and enhance overall well-being.
Living with migraine is like riding a roller coaster…
I feel like I’m never on top of things. I’m either in the middle of an attack or catching up after one. I feel bad that my co-workers or spouse have to cover for me when I’m sick, so when I feel better, I rush to make it up to them. This often triggers another attack.
Does this sound familiar? Everyone can benefit from pacing, but it may be especially crucial for people with migraine.
What is pacing?
Pacing is a strategy often used by individuals with chronic illness to complete activities without significantly worsening their symptoms. When mastered, pacing may also boost one’s confidence in their ability to manage their condition (i.e., self-efficacy).
In migraine management, pacing involves self-regulating tasks and activities to keep physical exertion and mental stress levels below one’s migraine threshold. It is also used to maintain a level of functional independence without causing an undue increase in migraine intensity and associated symptoms.
Why should I pace?
Many people with migraine report that stress and overexertion can trigger or exacerbate an attack. Hectic schedules add to this, increasing stress, particularly when schedules are unrealistic, and reducing time for migraine protective strategies. This often results in worsening symptoms, cancelled plans, and increased time spent in bed. Tasks go unfinished, migraine worsens, and self-efficacy declines.
Through pacing, individuals schedule daily and weekly tasks in moderation, incorporating breaks, nutritious meals/snacks, hydration, and buffer time for unexpected events (e.g., traffic, family issues, and other factors beyond one’s control). Pacing, if done consistently, can decrease stress levels, boost the use of important migraine protective strategies, maintain or decrease migraine intensity, and increase self-efficacy.
Pacing sounds quite demanding. Why is it so difficult to make this change?
Life is demanding, filled with perpetual tasks and obligations. Unrealistic expectations and a reluctance to disappoint or jeopardize employment lead many to overcommit, sacrificing breaks and proper migraine management. However, completing tasks without breaks and under high stress is not sustainable for people with migraine. Planning and preparation are crucial to prevent burnout.
Here are several reasons to consider implementing pacing:
- You have limited time available; therefore, you must prioritize what’s most important and defer, decline, or reschedule the rest.
- Doing too much can increase your stress and fatigue and cause or worsen migraine.
- Allocating time for migraine management strategies daily can prevent your stress and fatigue levels from getting too high.
- Planning activities in advance is essential; while being spontaneous is fine, it should be approached cautiously.
- You need a flexible schedule to accommodate unexpected events or migraine attacks.
Learning to use pacing can lead to a better life for you and your loved ones.
Here are some practical tips to help you implement pacing:
Tip 1: Prioritize
Prioritize tasks using a system of your choice and focus on what is most important. It’s common to gravitate towards easier, less urgent tasks instead of tackling what truly matters.
- Number system: Assign priorities based on importance (0 for can wait, 1 for not urgent, 2 for should be done, 3 for very urgent).
- Colour system: Highlight priorities in green (most important), yellow (next-most important), and red (postpone or skip).
Tip 2: Say No or Delegate
Delegate tasks when necessary instead of feeling obligated to do everything yourself, whether at work (to coworkers) or at home (to partners and children).
- Remember, saying “no” is an option. Take time to review your schedule before committing to tasks.
Tip 3: Schedule and Plan Ahead
Fill out a weekly schedule and break down complex tasks into manageable chunks that can be scheduled throughout the day/week (e.g., do one load of laundry each day instead of a mountain of laundry every Saturday).
- Alternate demanding tasks with lighter ones and include mini-rest breaks between activities.
Tip 4: Plan for Buffer Time
Schedule regular rest breaks and meals, and avoid overloading your schedule.
- Allow extra time for unexpected delays or issues.
- Identify tasks that can be adjusted or postponed in case of a migraine attack.
Tip 6: Relax Your Standards
Learn to let go of the “it has to be perfect” mentality. “Good enough” is likely more than sufficient! Living with a disabling, neurological disease requires giving yourself some grace.
Tip 7: Discuss with Your Employer
Educate your employer about migraine, its causes, available treatments, and its impact on your productivity and well-being. Raise awareness in the workplace to foster understanding and support.
Tip 8: Work with a Professional
Sometimes, you may know what needs to be done but struggle to take action. Whether you feel overwhelmed, unsure where to begin, or lack motivation, seeking professional guidance can provide the boost you need to effectively change your habits. Pacing demands flexibility, and occupational therapists specialize in developing practical strategies. While it involves financial investment, it can be a highly beneficial decision in the long run.
In summary, pacing is a skill that can help you manage your time more effectively and escape the unpredictable ups and downs of living with migraine. Give it a try!
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