Bright Days Ahead: Your Guide to Seasonal Bliss

Hey there, friend. I totally get how summer brings a mix of joy for family time and the dread of migraine triggers.

Believe me, I remember when every outing felt like rolling the dice with my head as the stakes. But I'm shifting gears today to share my own turning point in this blog post. It’s not just about basking in the warmth, but finding ways to truly enjoy it, migraine-free.

The Struggle With Summer

Once upon a time, the sunlight and outdoor fun that I loved were just migraine triggers in disguise.

I remember getting excited about my trips to the lake but then hesitating, wondering if the day would end with a throbbing head.

I've been there, dodging every food platter at parties, wondering if it's a jackpot or a migraine in the making.

I craved those homemade cookies and felt like I deserved every bite - even if it kicked off a pain cycle that lasted for days.

I know how tough it is to choose between joining in and staying pain-free.

Constantly fearing the onset of a migraine made me second-guess every summer picnic or party.

Nursing a mild headache was routine, something I know you're familiar with. The moment it spiked, I'd be hunting in the dark for meds, praying they'd work.

It took time, but I figured out how to enjoy summers without that shadow. Today, let's walk you through it, with life-tested steps and real talk - no fluff.

Tips for Enjoying The Summer Without Migraines

Tip #1: Plan Ahead 

First… plan. If you know you are going to a picnic this weekend, do what you can ahead of time to ensure your threshold is as high as possible. Avoid anything you feel is a trigger that will push you closer to tipping over your threshold.  

See episode #3 of The Migraine Freedom Your Way Podcast about Understanding and Utilizing Your Migraine Threshold for more information on what your migraine threshold is and how to raise it and live well below it for pain-free days.

Tip #2: Prioritize Rest 

One of the things I started doing was ensuring I was well-rested before the picnic or event. If your picnic is Saturday, don’t stay up late Friday night. Go to bed and get a good night's sleep before your fun day.

Tip #3: Coordinate With the Host

Next, have a chat with the host and plan how you will eat.  If everyone is bringing a dish to pass, bring one you know you can eat safely and that will fill you up. Think… a casserole versus a side dish.

If the host is providing all of the food, offer to help if you know you cannot safely eat those foods. Having an open conversation is the best way to go.

It can be as simple as… “Debbie, I am so excited about your picnic on Saturday. I’ve been working on my diet due to migraines and have some foods I can’t eat because they trigger my pain. Could you tell me what you are serving so I can complement your meal with a dish to pass around?”

Something like that works great as you are helping the host and helping your head.

Tip #4: Plan for the Weather

Third-plan for the weather.  If it is supposed to be a hot/sunny day, make sure you have sunglasses, a hat, loose-fitting clothing, and plenty of water. Keeping cool and hydrated can go a long way in keeping your threshold up.

Tip #5: Have Fun.

Don’t forget to have fun! While at the picnic, enjoy a game of corn hole, play badminton, and take a walk around the lake.  You lose so much time to migraines, and I know it's hard to not worry about one showing up since it usually does, but the more you worry, the more likely it will show up.

Plus, movement is a threshold raiser, so the more active you are, the better chance you have to keep the migraine at bay.

Tip #6: Have a Plan.

Lastly, have a plan. Think about what you will do if you do start to get a migraine. Pack a small kit of what you will need, such as over-the-counter meds, prescription meds, an ice pack (you can buy the ones you activate when needed), essential oils, whatever your go-to items are, and have them handy for the first sign of pain.

The best defense is a strong offense.

If you do begin to feel a migraine coming on, take a few minutes away from the hustle and bustle of the event and take care of yourself.

10 minutes of being proactive and taking time for yourself might just allow you to enjoy the rest of the day, or at least keep the pain at a manageable level.

Bonus Tip: Focus on the Positives

One other bonus tip is a little bit of pre-work. See, we always focus on the negatives and worry when we have migraines.

When will the next one come? 

How bad will it be?

Will I have to leave the event?

All of these thoughts flood our minds.

So before the day of the picnic, write down all of the great things that could happen at the picnic.

You get to see old friends,  play games with your kids, enjoy the weather, take time off from work, whatever it is, and focus on the fun.

A migraine may show up, but if it does, you can deal with it then. There’s no point in worrying about something that hasn’t happened yet.

Reducing Your Stress Around Migraines

It turns out that 85 percent of what people worry about never happens.

Now, I know that migraines are real and just wishing them not to happen does not work, but there is something to the fact that worry does increase inflammation and inflammation does trigger migraines, so anything you can do to alleviate some of that stress and worry can go a long way to reducing or keeping your pain at bay.

I know these seem like simple strategies, but when used together, they can yield big results.

One change at a time, one step at a time, and you can get your summer and your life back from migraines.

For those on the hunt for the perfect summer picnic dishes that won't trigger a migraine, be sure to explore our Recipes for Freedom.

Dive into a collection of over 800 recipes, ranging from refreshing salads and hearty main dishes to indulgent desserts and more.

Discover the ideal addition to your picnic that tastes great and supports your migraine freedom.

debbie waidl migraine freedom coach2


Debbie Waidl is the Owner of In The Balance Health Coaching LLC, and Founder of The Freedom From Migraines Method™   & The Migraine Freedom Protocol™ 
She supports busy moms living with Migraines. 

Debbie will uncover what is holding them back from migraine freedom so they can live their life pain and symptom free, work productively, spend the time they want with family and friends, and stop missing out on the things they enjoy.

A message from Debbie:
"I was once right where you are now.  100% believing there was NO WAY to end migraines and my only option was to learn how to live with them or find that magic pill that maybe would work for a while.  If anyone told me back then that I could end my pain once and for all, I would have called BS and popped another pill!

Skeptical times 10  was my middle name for sure because when you try it all and everyone tells you they can help you and they don’t.   You stop believing…  you lose HOPE!

I now realize I was approaching my migraines all backward.

I was trying to cover up symptoms versus trying to end my pain."

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