Don't Let Holiday Stress Trigger Your Migraines: 4 Tips for a Pain-Free Season

The holidays can be a wonderful time of year. You gather with friends and family, enjoy special traditions, and maybe take a break from the usual routine. But for many people, this season also brings added pressure, packed schedules, and unpredictable triggers. If you live with migraines, all that stress and disruption can take a serious toll.

Migraines often strike when your routine gets thrown off. The combination of stress, skipped meals, changes in sleep, and sensory overload can make this time of year especially challenging. 

At Summit Primary Care, which has locations across Colorado, our team helps patients find relief from migraines. The good news is that you can take steps to stay ahead of your triggers and enjoy the holidays with fewer setbacks.

1. Keep a regular sleep schedule

Your brain and body rely on rhythm. When you suddenly change your sleep habits, your nervous system can become more sensitive, which can lead to a migraine. Staying up late for a party or sleeping in during time off may feel harmless, but those shifts can catch up with you.

Try to wake up and go to bed at the same time every day, even during travel or vacation. Consistency helps protect your system from unnecessary stress. If you change time zones, take a moment to time to adjust before jumping into busy plans because sleep is one of your best defenses.

2. Eat consistently and stay hydrated

Between shopping, cooking, and travel, it’s easy to skip meals without meaning to. Add in rich or unfamiliar foods at holiday gatherings, and you have a recipe for trouble. Skipping meals or eating trigger foods can both set off a migraine.

Do your best to eat regular meals and include snacks when needed. Stick with simple, whole foods when you can. Some of the most common migraine triggers include chocolate, red wine, aged cheese, processed meats, and artificial sweeteners. You know your body best, so listen to it. 

Also, keep water with you throughout the day. Even mild dehydration can bring on a headache before you realize what’s happening.

3. Find small ways to reduce daily stress

You may not be able to avoid holiday stress completely, but you can take control of how you respond to it. Little moments of calm matter more than you think. Take five minutes to breathe quietly. Step outside for fresh air, or listen to music that helps you feel relaxed.

Give yourself permission to say no. You don’t need to attend every event or host the perfect dinner. Protect your energy and prioritize your well-being. The holidays are about connection, not perfection. When you lower the pressure, your body feels the difference.

4. Watch for warning signs and act early

Most migraines don’t arrive without warning. You might notice mood changes, food cravings, neck stiffness, or light sensitivity. These early signs are your chance to take action before the migraine gets worse.

If you feel a migraine coming on, stop and listen to your body. Take your prescribed medication as directed. Find a quiet space to rest if possible. Drink water and reduce sensory input. Catching a migraine early often leads to a quicker recovery and a less intense experience.

If your migraines are getting more frequent or harder to manage, talk to our team. You may need an updated treatment plan or additional support. There are new options available that can make a real difference.

You deserve a calm and joyful season

Migraines don’t take holidays off, but that doesn’t mean they have to control yours. With a little planning and self-awareness, you can reduce your risk and enjoy more of what matters. Stick to your routine, manage your stress, eat well, and protect your sleep. These small habits build a strong foundation.

If you experience migraines, schedule an appointment with our office. We’re here to help. Take care of yourself now, so you can show up fully for the moments that matter most.