Back-to-school season brings a swirl of emotions: excitement, relief, and, let’s be honest, stress. For parents living with migraines, this transition can feel especially overwhelming. Between early mornings, supply lists, school schedules, and after-school activities, the added unpredictability can stir up migraine triggers. You already know the pain and exhaustion migraines bring, so the goal here isn’t to explain them to you—but to offer small, practical ideas that might help ease the load while you care for yourself and your kids.
1. Protect your mornings.
School mornings can be chaotic—alarms blaring, kids searching for missing shoes, rushed breakfasts. That chaos can spike stress and set the tone for your day. Try preparing what you can the night before: lunches packed, clothes laid out, backpacks by the door. A smoother morning means fewer stress-triggered headaches.
Remember: If mornings still go sideways sometimes (because kids will be kids), that doesn’t mean you’ve failed. Even the best routines can unravel. What matters is giving yourself grace and knowing you’re doing your best.
2. Keep a migraine-friendly snack stash.
Hunger and dehydration are well-known migraine triggers. With busy school runs and after-school activities, it’s easy to forget your own needs. Stock your bag, car, or kitchen counter with quick snacks like almonds, granola bars, or fruit, along with a water bottle. This can help keep your blood sugar steady and your body hydrated, even when the schedule feels nonstop.
Remember: Nourishing yourself isn’t selfish—it’s survival. You deserve the same care you give your kids.
3. Build quiet recovery pockets into your day.
After drop-off or before pick-up, give yourself five to ten minutes of stillness if you can—whether that’s deep breathing, sitting in a darkened room, or simply sipping tea in peace. Even small windows of downtime can help your nervous system recover from the constant go-go-go.
Remember: You don’t have to earn rest. You’re allowed to pause, even in the middle of a hectic day. Rest makes you stronger for your family.
4. Communicate with your kids’ teachers.
Let your child’s teacher know you live with migraines. You don’t need to overshare—just explain that there may be days when another adult handles drop-off, or your child may need understanding if you’re late. Most teachers want to support families, and setting this expectation can reduce stress on tough days.
Remember: Asking for understanding isn’t weakness. It’s a way of showing up fully for your child, even on migraine days, by making sure their teachers are in the loop.
5. Simplify afternoons and evenings.
Homework, sports, and dinner prep can pile on in the evenings. Where possible, streamline: if it’s affordable, consider using a meal delivery service once a week, embrace simple dinners (yes, sandwiches count), or set a “quiet hour” before bedtime that helps everyone wind down. Less noise and chaos in the evenings can lower the chance of bedtime migraines.
Remember: Perfection isn’t the goal. A calmer evening rhythm matters more than a picture-perfect family dinner. Your presence—migraine or not—is what your kids will remember.
6. Create a migraine plan with your kids.
Kids can be surprisingly compassionate if you explain things in their language. A “migraine plan” might mean they know to grab headphones, keep voices soft, or snuggle quietly next to you. Giving them a role can make them feel empowered rather than helpless.
Remember: Teaching your kids how to respond with empathy is a gift. They’re learning compassion and flexibility—skills that will serve them their whole lives.
You’ve got this.
Back-to-school season doesn’t have to be a migraine storm waiting to happen. With small adjustments—planning, giving yourself rest, and looping in your support system—you can create a rhythm that works for your health and your family.
Remember: You don’t have to do everything perfectly. You’re already balancing so much, and your efforts matter deeply to your children.