How to make a migraine emergency kit

Tips from a chronic migraine sufferer

I used to have a really hard time getting out of the house or making and following through with social plans due to the unknown of if/when/and how badly my migraine attack was going to be. The fear of not being able to control my environment used to keep me from wanting to leave home entirely.

Something that has really helped me with this is by packing my own little migraine emergency kit and bringing it everywhere I go! This way I know that I always have my basic necessities with me and can do a better job of controlling my own needs and limitations despite what is happening around me.

While everyone's symptoms and needs will be different, I have put together a list of a base structure for a migraine emergency kit. However the beauty of it is that you can alter this to be whatever is best for you and your migraine needs specifically!

Your favorite rescue

I always start out by packing my favorite rescue medication, (mine is nabumetone) so that I know I will have one with me at all times should I ever need it.

This has been helpful as I no longer need to rely on finding whatever option someone may have---which does not typically do the job.

Something for pain

Even though I pack a rescue into my emergency pack, I always like to have something else for pain. In mine, I like to carry something like a peppermint or migraine roll on stick.

Something for nausea

Nausea is one of my chief complaints, so unfortunately I need to plan well for this. I always pack several (5-10) alcohol swabs, which you can rip open and smell like smelling salts when you are feeling nauseated.

And it's always great to have your own hospital grade vomit bag because sometimes the nausea wins! I linked above the ones that I use and love because you can fold them down really small and dispose of them really easily if you do use them ;)

Tools to regulate triggers

I always need to carry these two things with me no matter what! My FL-41 glasses for light sensitivity, and my air-pods for noise cancellation. Living in NYC and needing to take the subway (least migraine friendly environment that has ever existed lmao) for transportation, these two items alone are life-savers in helping me regulate my nervous system.

Crisis Mode

Sometimes, even after all you have done you are still going to feel crappy but you won't be at home--able to climb into bed and just lay down. These are the times I can spiral into anxiety which is why it's nice to just have as many options with you as possible.

Speaking of anxiety, I like to try to carry these anxiety chews when I can, which I have noticed really do help on days when I feel extra overwhelmed or anxious! I also noticed that these drinks have helped me a lot and the ingredients are very similar. I think that the extra magnesium as well as the L-theanine is what is really helping me.

I also like to have one sleeve of these cooling gel patches with me, which are really effective on my neck and shoulders and last for several hours. If I am wearing a beanie or hat and my head is hurting, I will even put one directly on my forehead and put my hat back on to cover it up and nobody can even tell!

Remember to be kind to yourself

In the end: just remember that you are doing your best and just taking it day by day! Maybe making yourself a little kit like this will help you get out of the house more and life with migraine will get a little easier. But if making this kit sounds like an incredible feat in and of itself right now I understand that too! Wait for another higher energy day. Do it one step at a time. Baby steps are still steps!