About migraine attacks

Everyone’s experience of a migraine attack can be very different. But for many people, they can be a whole-body experience that can make it difficult to function normally. Common symptoms of a migraine attack can include:

• moderate or severe headache
• becoming more sensitive to light, sounds and smells
• feeling sick (nausea) and being sick (vomiting).

You may have many other symptoms during the different stages of a migraine attack too. Knowing how to manage symptoms and learning some coping strategies may help you to be prepared for an attack.

What to do during a migraine attack

Here are some common strategies to try during a migraine attack. These tips may not get rid of your migraine attack completely. But they may help to relieve your symptoms or cope with them better.

It’s also important to bear in mind that not every suggestion will help or is practical for every person with migraine. It can take time to find out the best way to manage your own migraine.

• Take painkillers and other acute medicines (‘rescue medicines’) to reduce symptoms. It’s important not to delay taking medicines. Take painkillers or triptans as soon as your headache starts, while the pain is still mild, to have the most effect. You can take anti-sickness medicines earlier if needed. Make sure you monitor how frequently you are taking painkillers. If you regularly need to take them on more than two days a week, get advice from your GP. You could be at risk of medication overuse headache.
• Rest in a dark, quiet room. It’s common to feel very tired (fatigued) throughout a migraine attack. Sensitivity to light and noise are also common. Resting somewhere dark and quiet when possible can help to cope with these symptoms. After you have taken painkillers and other rescue medicines, it may help to try and get some sleep. Sometimes this may even stop a migraine attack.
• Sunglasses, eye masks and ear plugs may all help with light and noise sensitivity. Migraine glasses are tinted glasses designed to block certain wavelengths of light, such as blue light. These types of light may worsen migraine symptoms in some people. Many people report finding these helpful, particularly if they can’t otherwise avoid bright lighting. However, there is limited evidence from studies to say how well they work.
• Try using cold compresses – such as ice packs applied to your head, or cooling headbands. Some people find that these help to reduce migraine-associated pain, although they might not work for everyone.
• Heat packs may also help, especially with migraine-related muscle tension or neck pain. Anti-inflammatory gels and creams can be good for muscle and neck pain too.
• Stay hydrated. Dehydration can worsen migraine attacks, so it’s important to make sure you are drinking enough. There is no ‘best drink’ for migraine. It’s more important to keep your fluid level up, along with taking your migraine medication. Some people find caffeinated drinks – like coffee, tea and cola – help during a migraine attack, while others find caffeine to be a trigger. Similarly, some people find electrolyte drinks helpful during an attack. But there is no reliable evidence that they are any better than water.
• Eat when you feel able. You might not feel able to eat, especially if sickness or vomiting is an issue. But when you can manage it, eating light meals or snacks can help to keep your energy levels up. Missing meals can trigger a migraine attack or make existing ones worse. So try not to go too long without eating if you can help it. Many people crave sweet foods like chocolate, in the early stages of a migraine attack. This is a normal part of the migraine attack itself and not a trigger for the attack. It doesn’t mean you need to avoid these foods.
• Gentle activity. Strenuous exercise or even just moving around can make many people feel worse during a migraine attack. But some people find that gentle exercise, like stretching and Yoga, helps. If you feel able to, you might find it helpful to get outside for some fresh air or a short, gentle walk too. It’s important to listen to your body and only do what you find helpful.
• Head and neck massage. Neck pain is common at the beginning of a migraine attack. Some people find massage helps to ease migraine symptoms, especially if they have neck pain and muscle tension. But evidence is limited, and not everyone gets on with massage or finds it helpful.
• Try a migraine device. There are several devices available that aim to help in the management of migraine. Although evidence is limited, some people find them helpful when they have a migraine attack. We have more information on migraine devices – including how they work and how to access them.
• Simple relaxation methods. We know that stress can be a big factor in triggering or worsening migraine attacks. Finding ways to try and relax may help to reduce your migraine symptoms as well as help you to cope during an attack. This can be something as simple as having a warm bath, using essential oils, changing into comfy clothes, having a warm drink or listening to calming music.
• Behavioural therapies. There are also specific techniques you can learn that may help during a migraine attack or for anxiety about the next attack. These are sometimes known as behavioural therapies. They include cognitive behavioural therapy (CBT) and biofeedback, where you learn to control how your body responds to a migraine attack. Relaxation techniques include progressive muscle relaxation, meditation, mindfulness, deep breathing exercises and guided visual imagery.

What works for you? Read self-care tips from our migraine community and The Migraine Trust team in our blog article.

Other things to consider during a migraine attack

It can help to let trusted family members, friends or colleagues know that you are having a migraine attack so that they can support you.

If you are away from home, you may need to consider making plans to go home as soon as possible. You may need to think about your journey home, including the safest way to travel and when to take any medication. Some migraine medicines may make you feel drowsy and unable to drive.

Many people experience early warning signs of a migraine attack, known as the prodrome stage. Being aware of these signs can let you know that a migraine attack is starting. It may allow you to plan your time, warn colleagues, family or friends, and make sure that you have medicines and anything else you need nearby.

Emergency migraine kit

Think about having an emergency migraine kit where you can keep everything that you find helpful during an attack together. You can keep it at work, in your car, at home or take it with you if you go away.

An emergency migraine kit might include:

• acute or ‘rescue’ migraine medications
• a snack
• a drink
• cool or heat packs
• dark glasses or an eye mask
• ear plugs
• anything that helps you to relax, such as essential oils or calming music.

Keeping track of your migraine attacks

When you feel able to, it can be helpful to record the details of your migraine attack in a migraine diary. Make a note of when the attack started and the duration. You can also record your symptoms and details of any treatments or self-care methods you tried, and whether they helped. This can help you to learn what does or doesn’t work for you.

If you see a doctor about your migraine, show them your migraine diary. it can help with getting the right diagnosis and the most appropriate treatment and support.

When to seek medical help

The suggestions listed on this page may help to relieve your symptoms of migraine attack. But there is also medical help available. If you are having regular symptoms of migraine and have not consulted a healthcare professional before, consider:

• talking to a pharmacist for support in managing your migraine, including advice on acute medicines
• seeing your GP for diagnosis and access to further treatments.

You should also see your GP if you have already been diagnosed with migraine, and:

• you have noticed a change in your migraine symptoms or the pattern of attacks
• your migraine attacks have become more frequent or severe
• your current treatments are not helping or you are using painkillers on more than two days a week.

Urgent care during a migraine attack

Most people will not need urgent care during a migraine attack. But there are certain circumstances when this may be necessary. You should ask for an urgent GP appointment or contact NHS 111 if any of the following apply.

• You have a severe migraine attack that has lasted for more than 72 hours (three full days) and your usual treatments are not helping.
• You have unusual aura symptoms that you don’t normally experience. These may include aura lasting for longer than an hour at a time, or symptoms such as muscle weakness, balance problems or visual symptoms in one eye.
• You have developed aura symptoms for the first time and you are taking the oral contraceptive pill.
• You feel unwell in yourself with the migraine attack, for example with a fever or skin rash.
• You are pregnant or have just had a baby, and you are having different symptoms to your usual migraine attacks.

Always seek urgent medical advice if you have had a new, severe headache that has come on suddenly (a “thunderclap” headache), or is accompanied by other symptoms.

Read our blog post for more information on attending A&E with migraine.

About our information

This information has been written by The Migraine Trust Information and Support Services team. It has been reviewed by our panel of expert health professionals and people affected by migraine.

Our information has been awarded the PIF TICK quality mark for trustworthy health information.

If you have feedback on our information, please get in touch at: feedback@migrainetrust.org

Last reviewed: November 2025 | Next review due: November 2028