Hello to all who are searching for migraine answers and relief. I feel your struggles and want nothing more than to help in any way I can.

Although, I very much want to provide you the name of a wonder drug, shot or procedure that helped me, I can not. Ultimately, they all failed. I may seem like a broken record by offering self-help tools that worked for me, and yes it was all obtained by going to Mayo's Pain Rehab Center and working very hard for 3 weeks. I realize how fortunate I was to have had the experience, and realize that not everyone is able to have the opportunity of going to a pain rehab center, nor can they handle the rigorous program. This is why I mentor, to be able to offer my experience and tools from the program to those who want options beyond medication, after they experience the merry-go-round of failed attempts of searching for a fix or cure. I certainly had to learn that way too.

For those who have found help with meds, procedures, shots...I am extremely happy for you. For others, I provide you what has worked for my migraines. Since following a disciplined schedule and lifestyle change, I have reduced my migraines to occasion happenings and have the tools to manage them effectively. I am in control of my pain, not the other way around. It's a never ending job, and I never said it was easy, but worth every bit of effort.

Here are a few tips you may find helpful for self-management of migraines.

- Omit pain behaviors which is anything you do, say, or think that reminds you of pain. This accesses your pain pathways and tells your brain you have pain. The goal is to down play your pain and not give it more life.

- Get in the daily habit of practicing diaphragmatic breathing so that it becomes natural and not just used when you need it for symptoms. This way it will be easier when you are in a migraine flare and really need it to calm your sensors, nerves and muscles.

- Understand and apply mindfulness. The brain creates pain therefore it has the ability to quell pain. Be present, be in the moment, focus, concentrate.

- Meditation. Relaxation from head to toe. Learn how to loosen your jaw, drop your shoulders, open your hands. Find your quiet space, but practice so it becomes habit and use it wherever, whenever.

- Omit or reduce stressors by practicing stress management and learning ways to reduce tension, anxiety and distress.

- Proper nutrition (avoiding trigger foods)

- Practicing good sleep hygiene allows the brain and body to regenerate.

- 5 P's – Pause, Process, Perspective, Patience, Plan.

- Positive self-talk, know that you have gotten through hard times and migraines before and you will get through them again.

- Graded exposure to triggers.

- Positive distraction to take your mind away from symptoms

Even if you start by incorporating one tool at a time and slowly adding another, to build your tool box. Lifestyle changes are huge. Once I found my power and knew I could be in control, not the doctors, not the medication, it was a game-changer for me, and my family.

Please let me know if you have any questions. I'm happy to help.