Journaling and Migraines: How Tracking My Journey Led to Relief

Journaling and Migraines: How Tracking My Journey Led to Relief

When I was younger, migraines were a constant part of my life. It wasn’t just a once-in-a-while thing—it was happening every day, sometimes two or three times a week. The pain was so intense that I ended up in the hospital multiple times, getting scans to make sure there wasn’t something more serious going on. But despite all the tests and doctors’ visits, school was the worst place to have a migraine. No one really understood what I was going through, and I couldn’t even begin to explain how much it hurt. It felt like nothing would ever make it go away.

It wasn’t until someone suggested I start tracking my migraines in a journal that things started to change. At first, it sounded pretty simple—just write down what I ate, drank, where I was, and when I had a migraine. I figured I would be able to spot a pattern eventually. But honestly, I had no idea what I was doing at the time. I was just a kid trying to make sense of something that didn’t seem to make sense. I wasn’t a genius or anything—I just took notes and hoped something would stick.

It took a while to get the hang of it. I wasn’t always sure what details mattered or how to organize the information. But little by little, I started seeing connections. For example, I learned that artificial sugars were a huge trigger. Peanut butter, something I ate all the time, was making things worse. I noticed that drinking too much caffeine, or suddenly cutting it out after having it regularly, could set off a migraine. There were even weird things like the smell of freshly peeled oranges or walking into a candle shop—those could bring on a headache, too. And while a lot of people don’t think much of MSG, I figured out that if I ate anything with MSG in it, a migraine would follow right after.

By the time I graduated high school, I had figured out which things to avoid, and my migraines dropped from happening multiple times a week to once every few months. These days, when I do get a migraine, it’s usually because of stress, lack of sleep, or dehydration—all things I’ve learned to manage better.

Looking back, I realize how much that journal changed everything. It wasn’t just about writing down random details—it helped me understand my body, find patterns, and ultimately take control of something that used to control me. If you suffer from migraines, I’d definitely recommend trying journaling. It might take some time, but it can really help you figure out what’s going on and why. It’s not just a tool for reflection—it’s a way to heal.

How to Set Up Your Own Journal to Track Migraines

If you’re ready to take control of your migraines and start figuring out your triggers, journaling is a simple and effective way to do it. Here’s a step-by-step guide to setting up a journal to track your days and find those important connections that might help reduce the frequency and intensity of your migraines. Download our free migraine tracking guide.

1. Choose the Right Journal

First things first, pick a journal that feels comfortable for you. It doesn’t have to be fancy—just something you’re willing to write in daily. A simple notebook or even a bullet journal will work. The key is to make it something you’ll enjoy using, so you’re more likely to stick with it. Find a premium journal here.

2. Set Up Your Pages

Now that you’ve got your journal, it’s time to set it up. Here’s how to organize each entry so it’s easy to track patterns:

• Date and Time: Start each entry with the date and the time you’re experiencing the migraine. This helps you notice if there’s a certain time of day when migraines tend to hit.
• Pain Level: Rate your migraine on a scale of 1-10. This gives you a sense of how bad the migraine was each time.
• Symptoms: Write down any symptoms you’re feeling, such as nausea, sensitivity to light, or visual disturbances. This can help differentiate between different types of migraines and track the full scope of your experience.
• What You Ate & Drank: This is one of the most important parts. Track everything you eat and drink—yes, everything. Even small things like snacks or drinks might turn out to be triggers.
• Activities & Environment: Make a note of where you were and what you were doing before the migraine hit. Were you stressed? Were you in a certain environment (like a candle shop or a car with strong smells)? This will help you find environmental triggers.
• Sleep & Hydration: Write down how much sleep you got the night before and if you were well-hydrated. Sleep deprivation and dehydration can both contribute to migraines.

3. Track Regularly

Consistency is key! The more regularly you track, the easier it will be to spot patterns. Try to make it a habit to write in your journal at the same time each day, even if you’re not having a migraine. This way, you can track your daily routine and how it might be affecting your headaches.

4. Look for Patterns

Once you’ve been journaling for a few weeks, start looking for patterns in your entries. Ask yourself questions like:

• Are there certain foods or drinks that consistently show up before a migraine?
• Do migraines happen more often when you don’t sleep well or drink enough water?
• Are certain environments or smells showing up regularly?
• Do they happen at specific times of the day or after certain activities?

5. Create a Trigger List

As you start to connect the dots, make a separate list of potential triggers. For example, you might realize that MSG or artificial sweeteners show up often in your migraines. Or you could see that missing caffeine after a routine or being overly stressed is a pattern. The more you track, the clearer your list will become.

6. Make Adjustments

Once you’ve identified your migraine triggers, it’s time to make adjustments. If certain foods or drinks are triggering your migraines, try to avoid them or limit them. If stress or lack of sleep is the cause, try incorporating stress-reducing activities or improving your sleep routine. The goal is to reduce the frequency of migraines by making small changes based on what you learn from your journal.

By following these steps, you can set yourself up for success in managing and understanding your migraines. It might take some time, but once you start seeing the connections, you’ll have a clearer picture of what’s causing your migraines and how to avoid or reduce them.