How Mindfulness Meditation Can Help with Migraines

Introduction

Migraines are more than just headaches—they are a neurological condition that can severely impact daily life. While there is no cure, new research suggests that mindfulness meditation may offer relief. A study published in JAMA Internal Medicine found that mindfulness-based stress reduction (MBSR) not only helps manage migraines but also improves overall quality of life.

The Study: Mindfulness vs. Migraine Education

Researchers at Wake Forest Baptist Medical Center conducted a study with 89 participants who experienced frequent migraines. The participants were divided into two groups:

1. Migraine Education Group – These participants attended classes about migraine triggers, stress, and non-medication treatments.

2. Mindfulness Meditation Group – This group attended meditation and yoga classes, along with take-home audio meditations to practice daily.

Both groups participated in weekly two-hour sessions for eight weeks. While both reported fewer migraines, the meditation group experienced additional benefits: improved quality of life and fewer symptoms of depression. These positive effects lasted up to 36 weeks after the study ended.

Understanding Migraine Symptoms

Migraines are often mistaken for regular headaches, but they involve more than just pain. Common symptoms include:

- Moderate to severe head pain, typically on one side.
- Nausea and vomiting.
- Sensitivity to light and sound.
- Visual disturbances (flashing lights, blurry vision, or wavy lines).
- In rare cases, temporary speech issues or tingling sensations.

Being aware of these symptoms can help individuals seek the right treatment and explore alternative management strategies like mindfulness.

Can Mindfulness Really Help?

While mindfulness isn’t a cure for migraines, it can be a useful tool for managing stress—a major migraine trigger. By practicing meditation, individuals may reduce anxiety, improve their emotional well-being, and potentially lessen migraine frequency.

As the study suggests, during stressful times, such as the COVID-19 pandemic, mindfulness may be especially beneficial for migraine sufferers who experience worsening attacks due to increased anxiety.

The Takeaway

Mindfulness meditation offers more than just relaxation—it can be a powerful tool for migraine management. Although more research is needed, this study suggests that practicing mindfulness may help reduce migraine symptoms and improve overall well-being. If you experience migraines, adding a short meditation practice to your daily routine might be worth considering.