Migraines are more than just severe headaches; they are a complex neurological condition characterized by intense, throbbing pain, often on one side of the head. Symptoms can include nausea, vomiting, and extreme sensitivity to light and sound. According to the Migraine Research Foundation, migraines affect 39 million people in the U.S. and 1 billion worldwide, making it a significant health issue.
Common Workplace Migraine Triggers
While individual triggers for migraines can vary, certain aspects of the work environment are commonly associated with migraine onset. Identifying and managing these triggers can be crucial for those who suffer from this condition.
Lighting
Bright or Flickering Lights: Fluorescent lights, computer screens, and poor lighting conditions can contribute to migraines. Flickering lights, in particular, can be a strong trigger.
Glare: Reflections from windows or other surfaces can strain the eyes and lead to headaches.
Noise
Loud or Continuous Noise: Open-plan offices can be particularly challenging with their constant buzz. Sudden loud noises or ongoing background noise can trigger migraines.
Specific Sounds: For some, certain sounds like phone rings or machinery can be a direct trigger.
Stress
High-Pressure Deadlines: The stress of meeting tight deadlines can increase the likelihood of a migraine.
Workload: An overwhelming workload can contribute to stress and tension, both known migraine triggers.
Environmental Factors
Poor Air Quality: Stale air, strong odors, or exposure to certain chemicals can be problematic.
Temperature Extremes: Too hot or too cold environments can induce migraines

Mitigating Migraine Triggers at Work
Managing migraines and stress at work involves both personal strategies and potential changes to the work environment. Here are some practical tips:
- Optimize Lighting
Use Natural Light: Whenever possible, use natural light as it is less likely to cause strain.
Screen Adjustments: Use anti-glare screens and adjust the brightness and contrast of your computer monitor. Regularly take breaks to rest your eyes.
- Control Noise Levels
Noise-Canceling Headphones: These can be a lifesaver in a noisy office.
Quiet Spaces: Advocate for quiet zones or rooms where employees can work without disturbances.

- Manage Stress
Take Breaks: Regular breaks can help manage stress levels. Short walks, stretching, or even meditation can be beneficial.
Prioritize Tasks: Break your work into manageable tasks and prioritize them to reduce feeling overwhelmed.
- Improve Air Quality
Ventilation: Ensure good ventilation in your workspace. If possible, use air purifiers.
Fragrance-Free Policies: Encourage a fragrance-free workplace to reduce exposure to strong odors.
- Regulate Temperature
Layering Clothes: Dress in layers to adjust to temperature changes easily.
Personal Fans or Heaters: Use personal devices to control your immediate environment.
- Consult a Headache Practitioner
Be assessed: An assessment by an experienced Watson Headache© Practitioner (Level 3) will determine the driver of your migraines and provide effective treatment and strategies to help settle your condition.
Talking to Your Employer
If migraines are significantly affecting your work, it’s important to communicate with your employer. Here are some steps to take:
Document Triggers: Keep a record of your migraines and potential triggers.
Request Adjustments: Based on your documentation, request reasonable adjustments such as flexible working hours, changes to your workspace, or the ability to work from home when needed.
Education: Educate your employer and colleagues about migraines to foster understanding and support.
Migraines can be debilitating, but with the right strategies, you can reduce their impact on your work life. By identifying and managing triggers, optimizing your work environment, and communicating your needs, you can create a more migraine-friendly workplace. Remember, you’re not alone—many people struggle with this condition, and with the right approach, it is possible to find relief and maintain productivity.
Further reading:
What does a migraine feel like?
How to prevent or reduce migraines
Book A Migraine/Headache Assessment
Book online or give us a call on 1300MyHeadache (1300 694 323) to organise an assessment with Sydney Headache & Migraine Centre and learn more about what causes your migraines and how we can help treat them.