Using a Migraine Diary Can Be a Real Wake-Up Call

By The Migraine Girl

Last Updated:

2 min read

In the past several months, I've not been keeping up with my health and lifestyle regimen as well as I should. I've fallen off the wagon a couple of times, and I'm sure many of you have been or are in the same boat!

In the back of my mind, I've thought, "Well, I certainly don't feel as sick as I used to, but I would feel better if I'd take better care of myself again."

I had no idea how bad things had gotten.

Realizing my migraines got worse

That is, until I took some time to look at my computer calendar and transferred the data on all of my migraine attacks (the ones I remembered to record, at least) into my migraine journal. Yes, onto real paper. I only did this at last because I had to visit my primary care doctor two weeks ago for injectable rescue treatment after a 9-day migraine, and she told me that I had to schedule a follow-up to discuss a better treatment plan. So, somewhat begrudgingly, I did what I always tell my migraineur friends to do and updated my journal.

The results were shocking.

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The frequency of my attacks

Between April 1^st and August 1^st of this year, one-quarter of my days have been affected by migraine. (Mom, don't worry—this doesn't mean that 25% of the time I was sick in bed—the percentage applies to days when I had a migraine but was still highly functioning, too.) And I also saw clear data on how, as reported earlier, I'd been taking my abortive meds more often than doctors recommend.

Avoid the shock with a journal

This was a real wake-up call. If you are someone who has a vague idea that your migraines have gotten worse in severity or frequency, you're especially in danger of being like me - venturing dangerously close to chronic migraine or intractable migraine land without knowing it. Even if the results are frightening, it is always better to know what's happening with your body so you can take care of yourself.

So get yourself a journal, use a computer-based program, or your phone. Keep track of when your migraines show up, how severe they are in pain and other symptoms, when they go away, what you eat, when you sleep, and any other important information.

Now, when I go see my doctor next week, I will be armed with some information that will help us both take a more proactive role in getting back in control of my life.

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You are so right. I got into this cycle one time and had to take prednisone to break the cycle! Find the best migraine specialist, ask your friends and or nurses.
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I'm right there with you. I have not been diligent in my self-care lately and it is so obvious in the number and severity of my migraines. I like to pretend sometimes that I am "normal" and can eat what I want, stay up as late as I want, travel like others, exercise like others, etc. - and yet I know from experience I can't. Why do I delude myself into thinking I can? Even after 26 years I can't get to "acceptance". I guess I just need to remember to celebrate the things I CAN do.
Jya Gioe Member
Last Updated:
I have kept a migraine calendar going on 18 years now, with the exception of 6 months where l thought maybe subconsciously l was paying too much attention to them and hence perpetuating the headaches. I track pain, sleep, meds, physically activity, therapy, and anything else out of the ordinary l did each day. When l was working there was a clear indication l was getting them on the weekends. Now they are practically every day. My diet is healthy and stable, but l do track my fluid intake, as well as number of times l rest or meditate. Less sleep definitely plays a part. The goal is one day l won't have to keep a journal at all. All the best to everyone. 
1. christine.laaksonen Community Admin
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 Oh wow, <inline-mention username="Jya Gioe" user-id="8899123"/>, 18 years of a migraine calendar! Sounds like you could have a lot of helpful information gathered for all those years. Aside from them being more frequent (and lack of sleep), have you noticed any other correlations or triggers? -- Warmly, Christine (Team Member)
Jya Gioe Member
Last Updated:
My top takeaways : Quality sleep is important A healthy diet - read labels, l know MSG can be a migraine trigger, tracking what you eat can be helpful. Drink plenty of fluids. Watch the caffeine as it can cause rebound headaches. Don't over do it when it comes to physical activity. It is one of my primary triggers, but l find it challenging not to do too much trying to play catch up. Monitor your stress levels. Definitely a trigger for me. Experiment with holistic a approaches. There are cost effective approaches like meditation, or if your budget allows, alternative therapies like acupuncture and Massage Therapy. There's something for everyone out there. Regarding medication protocols, find a doctor that will listen to you! Whether it's a primary care physician or a neurologist. Took me 15 years and probably 8 neurologists to finally find a good one to work with. Wishing everyone all the best! 
1. christine.laaksonen Community Admin
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 <inline-mention username="Jya Gioe" user-id="8899123"/>, am I understanding that both you and your wife suffer from migraine disease!? What a challenge, and also hopefully it helps to have a partner who really gets it and understands just how migraines can impact the body and mind! I'm so glad to hear that your wife is getting some relief, and that you have the process for infusions started. If you're comfortable, please keep us posted with how the process goes and how it impacts your symptoms. I'm crossing my fingers that you can get some relief! -- Warmly, Christine (Team Member)
2. Jya Gioe Member
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 <inline-mention username="christine.laaksonen" user-id="9949338"/> Yes both of us (fun huh?😉). Appreciate your encouragement, will keep you posted
Noi H Member
Last Updated:
Hello, sorry to hear about your migraine flare up. I have been in your shoes as well. I have also took more painkillers as the recommended amount so I started feeling the effect of it in my head. Best is always keep the recommendation by our consultants and doctors. All the best