We talk a lot about acute migraine treatments (that are taken to stop or shorten attacks when they occur), & preventive treatments that aim to reduce the frequency and severity of attacks, but what about the things that actually help us to cope with it?

Recently, we asked the migraine community on our social media channels about their preferred self-care or rescue treatments for migraine, and we got lots of fantastic (and some very unique!) responses. Here, we look at some of the top comments from the community, and The Migraine Trust team weigh in with their preferences:

Cold comfort

A classic! A lot of people responded to say that they were #TeamCold when it comes to migraine relief, with many explaining that they find placing an ice pack, cold compress or ice hat on their head helps to soothe their pain during an attack. Others, including Work Experience Student Niamh, mentioned feeling warm during an attack, and the cooling effect can bring comfort: “I always run really hot with a migraine, so I use ice packs on my head and the back of my neck. I find it really useful.”

Senior Communications Officer Andrea is on #TeamHot: “for me, a hot water bottle or wheat bag helps me to relax tense muscles in my neck during a migraine attack.”

Helpline Advisor Oscar finds comfort in “a fluffy jumper, duvet, cosy cushions and some quiet lo-fi music” – sounds ideal!

Epsom salts bath

Another popular self-care approach was a warm bath, with various people suggesting adding Epsom salts to aid relaxation. Epsom salts, also known as magnesium sulphate, are thought to have benefits including muscle relaxation and reducing stress (both of which are very appealing for anyone in the midst of a migraine attack!). While the scientific evidence for these benefits is limited, we heard from many who said it helped bring some relief to tight neck muscles. Oscar says: “if nothing else, a warm bath with Epsom salts may provide an opportunity to take time out in a quiet space and the warmth of the water is well-known to help with relaxation so could be worth a try. Similarly, a warm shower is something people often tell us helps.”

Fizzy drinks

Lots of people responded to our rescue treatment question to tell us about the joys of fizzy drinks! The big debate, however, was whether these should be full-sugar or diet options. Senior Helpline Advisor Steph breaks down why some people might have strong preferences: “fizzy drinks contain quite a few ingredients that are quite common migraine triggers. Some people report sugary foods and drinks to be a trigger, while for others it might be artificial sweeteners that are added to diet drinks. Many fizzy drinks will also contain caffeine, which again can be a trigger for some. It really is very much based on personal responses to these, and it’s worth keeping a migraine diary to help identify your personal triggers. On a more basic level, staying hydrated during a migraine attack is important, and if fizzy drinks are well-tolerated then I can see why they could make a good addition to someone’s migraine rescue kit.”

Plain starchy carbs

Who doesn’t love some carb-based comfort food? Plain, starchy carbohydrate snacks were a very popular choice for our followers when it comes to helping to get through a migraine attack. Digital Officer Jake’s migraine snack of choice elevates plain food to the next level: “a crisp sandwich with lightly toasted bread and Tayto cheese and onion crisps – it always helps me feel better.” From toast to plain crisps, lots of people noted that often these types of foods serve several purposes: they’re easy to grab when you’re not well enough to whip up a feast in the kitchen, more plain options are often a good choice for anyone experiencing nausea during an attack and, of course, quite often a simple but familiar snack can bring comfort at a time when we’re in need of it.

Yin yoga

A few people suggested gentle exercise, in particular yin yoga, as a great way to practice self-care during a migraine attack. Yin yoga is a slower-paced style of yoga, which many report helps with relaxation. Oscar says: “we know that getting regular exercise can help to prevent migraine attacks as it stimulates the body to release natural painkillers. It also improves your general health, which means you may be more able to cope with migraine attacks. During an attack, however, it’s important to listen to your body and not push yourself as this may worsen the attack. Something like yin yoga or gentle stretches may be helpful for some as it involves more gentle exercise and could help with reducing the stress that comes with a migraine attack.”

Peppermint/lavender oil

While there is no scientific evidence to suggest essential oils are effective in treating or preventing migraine attacks, quite a lot of people said that certain oils, particularly lavender and peppermint, can be soothing while in the grips of an attack. Steph says: “like many of these self-care and rescue treatments, it comes down to the individual as to what suits them. It may come down to something as simple as a relaxing or familiar scent bringing a little comfort, which can help distract from pain.”

Cherry brandy and flaming hot monster munch crisps!

Undoubtedly one of the more unconventional self-care suggestions for migraine! Oscar says: “we do hear some interesting anecdotes on the helpline from people who’ve tried lots of different things to help feel better during a migraine attack. I think this is one to file under ‘each to their own’!

We know that migraine experiences differ among individuals and what might bring comfort to one person would not necessarily be suitable for another. For example, someone who experiences sensitivity to smells may not appreciate scented oils. It is best to consult with your GP just to ensure that the techniques you use are safe and suitable for you as an individual. It’s important to find an approach to self-care that works well for you, and we hope you might find some inspiration in these suggestions from the migraine community! You can also check out our Managing Your Migraine session on mental health, which included some fantastic self-care ideas!