Migraine self-care: 9 expert recommendations

You're keeping a log and seeing your doctor. You're tracking triggers and collaborating to find a treatment that will work. But in the meantime, learning how to manage and prevent migraine can leave you feeling frustrated and helpless.

You're not alone.

By some estimates, there are more than a billion people worldwide with migraine and over 40 million in the United States. "For those people, migraine can be disabling," says Fred (Michael) Cutrer, M.D., a Mayo Clinic neurologist and migraine specialist.

But even if you haven't found the right treatment yet, Dr. Cutrer reminds all of his patients that there are steps you can take to cope with, and minimize, migraine.

• Talk it out. "Migraine is a silent condition, yet it affects your family, your career and your mental health," says Dr. Cutrer. "Talking about these issues is vital. Sometimes it helps just to know that someone cares about how you're feeling."
• Stay active. Live your life fully by pursuing hobbies and interests even when you don't feel well.
• Be open to alternative treatments. Medications aren't the only options for managing and preventing migraine. Talk to your doctor about mindfulness practices, relaxation techniques and cognitive behavioral therapy.
• Focus on what you can do. It's easy to concentrate on the things that migraine keeps you from doing. Take time each day to take advantage of the things you can do, too, like spending time with family or getting exercise.
• Limit the use of certain drugs. Over-the-counter migraine medications that include caffeine may lead to even more headaches.
• Be honest with your doctor. Talk about what has worked and what hasn't worked for you. Discuss any treatment options you've tried, including alternative and complementary medicines.
• Take care of your health. Your daily habits can influence migraine frequency. Go to bed and wake up at about the same time every day. Make time to relax and manage stress. Eat meals at the same time every day, and never skip meals.
• Be patient. You may have to try several different treatment options to find the one that works best for you. This can take time.
• Don't lose hope. "There is always something we can do to help you get your life back," says Dr. Cutrer. "Even if you can't completely eliminate migraines, you can reclaim your life and put yourself back in the driver's seat."