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Ten Areas of Impact – in Managing our Migraines

These are ten areas of our lives where we can take action and make changes that can impact the frequency and severity of our Migraines. Use this sheet to assess your level of satisfaction in each area – where you are not satisfied, there may be action you can take. In each area, rate your level of satisfaction from 1 – 10, with 1 being completely unsatisfied and 10 being completely satisfied. Total your results to get your overall satisfaction level.

Rest & Sleep:

* I get 7 – 9 hours of restful sleep per night.
* I go to sleep and wake up at approximately the same time every day.
* I am asleep before midnight.
* I take time during my day to rest when I am tired.

Satisfaction level:      __/10

Hydration:

* I drink at least 2 liters of water or non-caffeinated, non-alcoholic fluid per day.
* I increase my fluid intake when I have a Migraine.

Satisfaction level:      __/10

Nourishment:

* I eat nourishing food at regular mealtimes.
* I don’t let my blood sugar drop or let myself get shaky with hunger.
* I avoid foods that trigger me.
* I don’t drink more than 2 caffeinated beverages per day.
* I consume alcohol in moderation.

Satisfaction level:      __/10

Environmental Triggers:

* I don’t live or work around extreme noise.
* I don’t smoke, live or work around smoke.
* I don’t have perfumes or chemical fumes in my living or working environment.
* I use sunglasses and hats to protect myself from bright light.
* I have worked to clear my environment of other triggers.

Satisfaction level:      __/10

Exercise:

* I get some form of physical activity on a daily basis.
* I get aerobic exercise at least 3 times a week for 20 minutes.
* I stretch daily.

Satisfaction level:      __/10

Relaxation:

* I participate in some form of deliberate relaxation, invoking my relaxation response, for at least 30 minutes a day.
* I take mental breaks between periods of concentration or intense activity, walking away, changing gears, disengaging, slowing down.

Satisfaction level:      __/10

Work:

* I do work, volunteer work, a hobby or other pursuit that gives me purpose, satisfies and sustains me.

Satisfaction level:      __/10

Relationships:

* I am happy with my relationships.
* I have relationships that are loving, fun, that support me and sustain me, with good communication.

Satisfaction level:      __/10

Medical Care:

* I am happy with my communication with my medical providers.
* I am happy with the expertise of my medical providers.
* I am happy with the care given me by my medical providers.

Satisfaction level:      __/10

Treatment Options:

* I am satisfied with my Migraine treatment options.
* I have educated myself about available treatment alternatives.
* I use my treatments effectively – as directed, when needed.
* I use complementary medicine and comfort measures to supplement medications.

Satisfaction level:      __/10

Overall satisfaction level:              ___/100

Choose one area that needs the most work, and one are that would be easiest to impact, and in each area take on one specific action to do this month.

If you would like structure and support in working on these areas to manage your Migraines, Contact me about Migraine Support Group and Coaching options.

– Megan Oltman