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How to get support for migraine

It can be stressful to deal with migraine, from managing triggers and dealing with attacks to getting the right treatments and support. But you don’t need to do it alone.

On this page, learn how to explain migraine to people in your life, build a support network and ask for help if you need it.

Topics on this page

Why it’s important to get support for migraine

Migraine can have an impact on many aspects of your life. For example, your ability to work, study, socialise and do activities you enjoy. It can also affect your relationships, confidence and self-esteem.

Good understanding and support can improve the quality of life for women with migraine.

It can be helpful to share your experience and ask others for support. When people know how migraine can impact your life, they are more likely to understand if you need to change plans, leave early, go to medical appointments or take time off work.

Talking to others about migraine

You might find it hard to explain migraine and how it affects you. It may be helpful to have a short explanation that you feel comfortable sharing with others. For example:

‘I have migraine, which is a neurological condition. When I experience a migraine attack, I get symptoms like severe head pain and nausea. An attack can last for days. There are some things that can trigger attacks, like bright lights or stress. Sometimes they seem to come out of nowhere. When it happens, it stops me from doing my normal activities like work or hobbies. I need to rest, take medicine and be in a quiet and dark environment to help recover. Migraine has a big impact on my life, but it helps when people are understanding and supportive.

Sometimes people offer advice about migraine without understanding that everyone has a different experience. It might help to steer the conversation away from triggers and treatments to supports that make a difference.

Read Kate’s story about living with chronic migraine.

Getting support for migraine at work

If you have migraine and it affects your work, you may find the following tips helpful.

Talk to your manager about migraine

If you feel comfortable, you can choose to talk to your manager about your experience of migraine.

You can ask for support and workplace adjustments, including:

  • flexible working arrangements (e.g. short breaks rather than a long lunch break, flexibility to go to medical appointments, working from home if needed)
  • workplace adjustments (e.g. working in a quiet area with dim lighting, or wearing headphones or sunglasses).

It’s a good idea to:

  • understand your employer’s policies on health, flexible working and workplace assessments before your meeting
  • ask your doctor for a letter explaining your diagnosis and share it with your manager in the meeting
  • talk to a union rep (if you are in a union) if you need support.

Practical ways to manage migraine triggers at work

There are many practical ways to manage migraine triggers at work. For example:

  • use an anti-glare cover on your computer screen, or blue-light glasses
  • ask for a health and safety assessment of your workspace to protect yourself from neck and shoulder pain
  • drink plenty of water throughout the day
  • take all your breaks and go for a walk outside to ease stress, physical tension and eye strain
  • use quiet spaces if you are worried about triggers and a potential migraine attack.

You can also:

  • use muscle-relaxing heat patches or gel on your neck and shoulders
  • look after yourself outside of work, including eating regular meals and prioritising sleep
  • keep your medicines with you in case you feel an attack coming on
  • bring a neuromodulation device to work and use it if needed.

Talk to your work colleagues about migraine

You might find it helpful to talk to trusted work colleagues about migraine.

When someone you trust understands your experience, they’re more likely to support you if you need to leave early, take time off or organise workplace adjustments. They may also offer to help on days when you don’t feel great or you return to work after a migraine attack.

It’s also helpful to have a trusted person who can help you if an attack comes on at work. A ‘migraine buddy’ can support you to get your medicine, organise for you to get home safely and let your team know what’s happened.

Support from family and friends when you have migraine

When your family and friends understand your experience of migraine, they’re more likely to offer support.

It might help to explain your triggers, how migraine affects you and what you need to do to feel better.

Let them know how they can help. For example:

  • by leaving you to rest if you have a migraine attack
  • by helping you to follow your treatment plan, like taking medicine and using hot or cold packs
  • by understanding that plans may need to change unexpectedly
  • by helping with meals, chores or other activities
  • by reducing triggers (e.g. dim the lights).

It’s important to look after yourself when you have migraine, so don’t hesitate to ask for help. And accept help when it’s offered.

Support from your partner when you have migraine

Migraine can affect your relationships. If you have a partner, it may help to explain what migraine feels like and what they can do to support you.

If your partner is aware of your experience, they’re more likely to respond with care and support when you have migraine and plans need to change.

Tips to help your partner understand migraine

You can ask your partner to:

  • read information about migraine, including stories from others who have experienced migraine
  • come to a doctor’s appointment to better understand your experience and treatment plan
  • be patient if you have a migraine attack and don’t want to do things you normally do, including having sex
  • take on more housework and mental load
  • reduce triggers (e.g. avoid wearing strong perfume or aftershave)
  • ask any questions they might have for you.

Support from a health professional

If you need mental health support, you can ask your doctor for a referral to a psychologist.

Support groups for migraine

It can be helpful to connect with other people who have migraine. You can join a support group to share experiences and tips, develop friendships and celebrate successes.

You can:

This information was developed in partnership with Migraine & Headache Australia.

This con­tent has been reviewed by a group of med­ical sub­ject mat­ter experts, in accor­dance with Jean Hailes pol­i­cy.

© Jean Hailes Foun­da­tion. All rights reserved.

Last updated: 
02 October 2025
 | 
Last reviewed: 
02 October 2025