Dealing With Anxiety and Migraine

This article was supported by Pfizer Medical Affairs

Ever had one of those days where your head is pounding, your stomach is in knots, and the stress of everything you need to do only makes it worse? Before you know it, the pain intensifies, and you're left wondering if migraine is about to derail your entire week. If that sounds familiar, you’re not alone.

Welcome to the frustrating world of migraine and anxiety — a combination that far too many women know all too well. If you’re stuck in this cycle, you’re in the right place.

Migraine and anxiety often go hand in hand, creating a loop that can leave you feeling completely overwhelmed. But here’s the good news: once you understand how they’re connected, you can start taking steps to break the cycle, feel better, and regain a sense of control.

The connection between migraine and anxiety

First things first — migraine is so much more than just a nasty headache. It’s a complex neurological condition that can bring on a whole range of symptoms, including nausea, light sensitivity, visual disturbances, and even temporary numbness. While researchers are still working to understand exactly what causes migraine, one thing is clear: there’s a strong link between migraine and anxiety.

Studies show that people with migraine are two to five times more likely to experience anxiety disorders compared to those who don’t. This connection creates a cycle where each condition can trigger or worsen the other.

So which comes first — migraine or anxiety? In most cases, anxiety takes the lead. Some women notice a spike in anxiety as an early warning sign before a migraine hits. For others, the ongoing stress of managing chronic migraine eventually leads to anxiety. The link is so strong that having one condition significantly increases the likelihood of developing the other. In fact, people with Generalized Anxiety Disorder (GAD) are more likely to experience migraine, and vice versa.

This connection has a lot to do with shared brain regions and neurotransmitters. Serotonin, for example, plays a key role in both mood and pain regulation, which could explain why treatments for one condition sometimes help the other. Panic disorder, GAD, and obsessive-compulsive disorder (OCD) are among the anxiety disorders most commonly linked to migraine. In fact, more than half of people with migraine also meet the criteria for at least one anxiety disorder.

Managing migraine and anxiety: Practical steps to feel better

Dealing with both migraine and anxiety can be overwhelming, but the good news is that there are plenty of ways to manage them and start feeling better.

Small lifestyle changes can make a big difference

Take exercise, for example. Regular movement can be a game-changer for both migraine and anxiety. That doesn’t mean you need to train for a marathon — just a brisk 30-minute walk can do wonders. The key is to start slow and listen to your body so you don’t accidentally trigger a migraine.

Sleep also plays a huge role. Poor sleep can make both migraine and anxiety worse, but good sleep can help break the cycle. Try to stick to a consistent schedule — going to bed and waking up at the same time every day (yes, even on weekends) can help. Create a cozy, quiet sleep space and wind down with a relaxing bedtime routine — no screens right before bed.

What you eat matters, too. While there’s no universal “migraine diet,” certain foods can be triggers for some people. MSG, artificial sweeteners, and processed foods are common culprits. Keeping a food journal can help you spot patterns and identify what might be affecting you.

Caffeine and alcohol can also make anxiety worse, so cutting back might help. And don’t forget to eat balanced meals regularly — skipping meals or eating too much sugar can lead to energy crashes that can impact both your mood and lead to migraine.

Stress management: Your secret weapon

Completely eliminating stress isn’t realistic, but managing it effectively can make a huge impact. Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation are great tools to help calm your nervous system. Even five minutes of deep breathing or meditation each day can help reduce anxiety and, in turn, lower your risk of migraine.

When to seek professional help

While lifestyle changes can be powerful, sometimes extra support is needed. If migraine or anxiety is interfering with your daily life, it’s time to check in with a healthcare provider. They can help explore treatment options, which might include medication, talk therapy, or a combination of both. 

Cognitive-behavioral therapy (CBT) is especially effective in managing anxiety and can also help with migraine symptoms. It teaches strategies to reframe anxious thoughts and develop better coping mechanisms for pain and stress.

For migraine treatment, there are several different medication options, from over-the-counter pain relievers to CGRP-targeting drugs. Some antidepressants and anti-anxiety medications can also help manage both conditions. Finding the right treatment may take some trial and error, but know that relief is possible.

The power of community

Living with migraine and anxiety can feel isolating, but you’re in good company. Connecting with others who understand what you’re going through can be incredibly validating and empowering. Support groups — whether online or in person — offer a space to share experiences, learn new strategies, and feel less alone in your journey.

Be kind to yourself

Managing migraine and anxiety isn’t easy, but give yourself credit for the progress you’re making. Some days will be harder than others, and that’s okay. Celebrate even the small wins — whether it’s getting outside for some fresh air, sticking to your bedtime routine, or simply making it through a tough day. You’re doing your best, and that’s something to be proud of.

Blair Sharp is a freelance writer who lives in Minnesota with her husband and son. Her words have been published in various publications, including Parents, SheKnows, The Bump, and Insider. You can find her watching reality TV and sharing too many reels with her friends when she's not writing. To connect with Blair, find her on LinkedIn and Instagram, or head to her website www.blairsharp.com.