“If I Can Only Do One Thing…?”
The Truth About Where to Start with Migraine Relief

If you’re reading this because you’re exhausted, in pain, and wondering how on earth you’re supposed to “do all the things” to finally end your migraines… take a breath.

You’re not alone.
And you’re not doing anything wrong.

One of the most common questions women ask me is:

“If I can only do ONE thing right now to help my migraines, what should it be?”

And it comes from such a real place- the place where your energy is gone, your motivation is thin, and your body feels like it’s working against you.

I remember that place well.

When I had migraines every single day for ten years, I wasn’t looking for a 10-step plan. I was just trying to survive the day without falling apart.

So let’s talk about this honestly.

There isn’t one universal “first step” - because your migraines aren’t caused by one thing.

Migraines are rooted in chronic inflammation, and inflammation shows up differently for every woman.

For some women, their biggest issue is their diet and chemical exposures.
For others, it’s hormones.
For some, it's blood sugar swings.
For others, gut reactivity, circadian rhythm disruption, or emotional load.

There are Six Inducers that contribute to your migraines, and each woman has her own unique combination of them.

That’s why Google hasn’t solved it.
That’s why supplements help for a minute and then stop.
That’s why it feels like nothing ever works long term.

Because none of those things were tailored to your inflammation pattern.

So what can you do if you’re exhausted and overwhelmed?

Two things.

1. Start with something your body is already asking for.

Not perfection. Not the “scientifically ideal” step.
Just something supportive and doable:

cut back on sugar
reduce processed food
remove fragrances that always flare your head
drink more filtered water
go to bed 20–30 minutes earlier

These are nervous-system-soothing steps.
They won’t fix everything — but they will help your body start calming inflammation.

And sometimes that tiny bit of relief gives you enough energy to take the next step.

2. If you want clarity — get guidance based on your data.

This is exactly why I created the Migraine Mini Session.

Instead of guessing, instead of trying 100 things at once, instead of feeling like you’re failing…

You spend three days collecting simple info about your body, and then we look at it together.

From there, we can pinpoint:

✔the two most important things for your body right now
✔ what you should stop wasting energy on
✔ how to break out of overwhelm and create real momentum

It’s personal. It’s supportive. It’s doable.
And it helps you stop trying to fight migraines blindfolded.

Here’s the link if you want to take that step.

Here’s the truth you need to hear today:

You don’t need to fix everything at once.
You don’t need to be perfect.
You don’t need to muster energy you don’t have.

Your body is not giving up.
It’s asking for the right support.
And you are so much closer than you think.

You just need one supportive step.
And then another.
And then another — when you’re ready.

ABOUT THE AUTHOR

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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