Learn / The Mastering Migraine Approach
The Mastering Migraine Approach
Mind-body tools and self-management
Mindfulness, behavioral therapy and daily habits that calm the nervous system.
4 min read · 7 research sources · Based on the Mastering Migraine courses by Dr. Adam Harcourt
Because the brain’s stress and pain systems are so closely linked in migraine, mind-body approaches are an important part of the framework.
Mindfulness and meditation
- Mindfulness training was as helpful as preventive medication in reducing headache frequency and medication use in people with chronic migraine and medication overuse 1.
- A reanalysis of a randomized trial found that meditation reduced migraine pain and medication use more than simple distraction 2.
Behavioral therapies
- A one-day acceptance and commitment therapy (ACT) workshop reduced migraine disability in veterans 3.
- Self-management programs that teach skills and education improve outcomes 4.
The power of expectation
Expectations powerfully influence pain. Placebo responses are large in headache research 5,6. That is not “all in your head”: it shows how much the brain’s own pain-control systems can do when engaged. A calm, confident approach to treatment helps.
Daily habits
Dr. Harcourt’s lifestyle model includes stress, sleep, diet, physical activity, community and purpose, and hygiene and habit 7. Simple, repeatable routines are more powerful than occasional big efforts:
- A consistent sleep schedule
- Regular meals every 2 to 3 hours
- A short daily mindfulness or breathing practice
- Movement you enjoy
- Time with people who support you
This article is educational and does not replace a personal evaluation. Talk with your clinician before making changes to medications, supplements or diet.
Research cited on this page
- Grazzi L, Sansone E, Raggi A, et al. Mindfulness and pharmacological prophylaxis after withdrawal from medication overuse in patients with Chronic Migraine: an effectiveness trial with a one-year follow-up. J Headache Pain. 2017;18(1):15. PubMed 28161874 · DOI
- Wachholtz A, Vohra R, Metzger A. A reanalysis of a randomized trial on meditation for migraine headaches: Distraction is not enough but meditation takes time. Complement Ther Med. 2019;46:136-143. PubMed 31519270 · DOI
- Huddleston C, Martin L, Woods K, et al. One-Day Behavioral Intervention for Distressed Veterans with Migraine: Results of a Multimethod Pilot Study. Mil Med. 2018;183(7-8):e184-e192. PubMed 29420786 · DOI
- Probyn K, Bowers H, Mistry D, et al. Non-pharmacological self-management for people living with migraine or tension-type headache: a systematic review including analysis of intervention components. BMJ Open. 2017;7(8):e016670. PubMed 28801425 · DOI
- Castelnuovo G, Giusti EM, Manzoni GM, et al. What Is the Role of the Placebo Effect for Pain Relief in Neurorehabilitation? Clinical Implications From the Italian Consensus Conference on Pain in Neurorehabilitation. Front Neurol. 2018;9:310. PubMed 29867723 · DOI
- Chaibi A, Benth JŠ, Tuchin PJ, et al. Chiropractic spinal manipulative therapy for migraine: a three-armed, single-blinded, placebo, randomized controlled trial. Eur J Neurol. 2017;24(1):143-153. PubMed 27696633 · DOI
- Guilliams TG. The Role of Stress and the HPA Axis in Chronic Disease Management. Point Institute. 2015. Source
Mastering Migraine is an educational resource and is not a substitute for individualized medical care. Always talk with your own doctor before changing medications, starting supplements, or beginning a new treatment.
