Finding Calm in the Chaos of Pain

If you’ve ever had a migraine, you know how completely it can take over your world — the throbbing pain, the light sensitivity, the dizziness, the way even small sounds feel like a drum inside your skull.

Now, imagine dealing with that after a brain injury.

For many concussion survivors (myself included), migraines are one of the most common and frustrating lingering symptoms. They’re unpredictable, exhausting, and can make daily life — even something as simple as grocery shopping or looking at a screen — feel impossible.

But here’s the thing: just because they’re common doesn’t mean you have to accept them as your “new normal.”

You can support your brain and body through recovery — it just takes awareness, patience, and a little self-compassion.

Why Migraines Happen After a Concussion

When you experience a concussion, your brain goes through a sudden chemical and structural change. The impact disrupts blood flow, overstimulates nerves, and can leave your brain hypersensitive to light, sound, and stress.

That overstimulation can trigger post-traumatic migraines — headaches that aren’t “just headaches.” They’re neurological storms, often caused by your brain working overtime to regain balance.

Common triggers include:

Bright or flickering lights
Loud or sudden noises
Too much screen time
Stress or emotional overload
Skipping meals or dehydration
Hormonal changes or lack of sleep

For me, it can be as simple as walking into a brightly lit store or pushing through a busy day without enough breaks — and suddenly, I’m spiraling into that familiar migraine haze.

How I Manage Migraines After My Brain Injury

Everyone’s recovery looks different, but here are a few headache management strategies that have helped me — and that might help you, too:

1. Hydration Comes First

It sounds simple, but dehydration is one of the easiest migraine triggers to overlook.
I start every morning with a full glass of water and try to sip consistently throughout the day. Adding electrolytes helps keep my energy steady and my brain hydrated — especially on high-altitude or high-activity days.

2. Prioritize Rest — and Real Rest

After my concussion, I learned the difference between lying down and actually resting.
Migraines are your brain’s way of saying, “enough.” So I schedule recovery time like I would a meeting — no screens, no guilt, just quiet.

Sometimes that means turning off the lights and putting on my Save A Brain x Skullcandy noise-cancelling headphones to block out stimulation. Giving your brain a break is not weakness — it’s healing.

3. Create a Low-Stimulation Environment

Light sensitivity is one of my toughest triggers, so I keep my surroundings as calm and dim as possible.

Use soft, natural lighting or wear blue-light glasses indoors.
Adjust phone and computer brightness to the lowest comfortable setting.
Try blackout curtains or an eye mask for deep rest.

Protecting your senses gives your brain a chance to reset.

4. Nourish Your Brain

I’ve learned that skipping meals or eating processed foods can send me straight into migraine territory.
I focus on:

Healthy fats (like salmon, nuts, and avocados)
Magnesium-rich foods (spinach, pumpkin seeds, dark chocolate)
Consistent meals to keep blood sugar balanced

Your brain runs on fuel — and the better the fuel, the fewer the flare-ups.

5. Breathe Through It

When a migraine hits, I can feel my entire nervous system tighten. Breathwork — especially box breathing — helps me calm my body’s stress response.

Here’s how it works:

Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds

Repeat for a few minutes until your body softens and your brain starts to quiet. It’s simple, but powerful.

6. Work With Specialists Who Understand Brain Injury

Sometimes, migraines after a concussion require more than lifestyle changes — and that’s okay.
If your headaches are chronic or severe, go see your doctor or a neurologist who specializes in post-concussion care.

There are several medical treatments that may help, including:

Prescription migraine medications to reduce severity and frequency
Botox injections, which have been shown to prevent migraines for some people
Neurotherapy or physical therapy to restore balance and reduce nerve sensitivity

You don’t have to push through the pain alone. Professional care can make a huge difference — and finding the right doctor can change everything.

What I Want You to Know

Living with migraines after a concussion can feel isolating — like you’re trapped inside your head while the rest of the world keeps moving. I’ve been there.

But here’s the reminder I wish I’d had:
You are not broken. You are healing.

Migraines don’t mean you’re going backward — they’re just signals that your brain needs care, quiet, and time.

Be gentle with yourself. Listen to your body. And remember — progress might not be linear, but healing is possible.

Because we only get one brain, and it deserves our patience and protection.

Migraine Relief After a Concussion