Stress Management Techniques

Manage Stress, Control Migraine

1. Deep Breathing (4-7-8 Technique)

• Inhale through nose for 4 seconds
• Hold for 7 seconds
• Exhale slowly through mouth for 8 seconds
• Do 4 repetitions, twice daily

2. Progressive Muscle Relaxation

• Start from your toes and progress up to your face
• Tense each muscle group for 5s, relax for 10s
• Takes 15-20 minutes

3. Mindfulness

• Sit quietly for 10 minutes daily
• Focus on your breath
• Observe your thoughts without judgment

4. Daily Routines

• Set aside 10 minutes for yourself each morning
• Spend time in nature
• Maintain social connections
• Learn to say no

5. Professional Support

Don't hesitate to seek support from a psychologist or psychiatrist when stress becomes unmanageable. Cognitive behavioral therapy (CBT) has been proven effective in migraine management.