Damian Berkel, 65, Winston-Salem, North Carolina, experienced that problem after walking into a conference room that was lit with both halogen and LED lighting. “It was so bright that it triggered an instant migraine so intense that my knees buckled and I had to leave,” he says. Berkel isn’t alone. According to the Migraine Research Foundation, migraines are responsible for more than 157 million missed workdays in the United States. What’s more, migraines cost the U.S. an estimated $36 billion in healthcare costs and lost productivity. “We know that most migraineurs have around three attacks a month,” says Merle Diamond, MD, a headache specialist with the Diamond Headache Clinic, in Chicago, and “about half of those attacks can result in some kind of bed rest or inability to function at a normal level, let alone work.” That means people with a migraine could miss a day or two of work per month — something that isn’t allowable in many workplaces — she explains. “Having an amenable working environment that doesn’t trigger an episode is super important,” says Dr. Diamond. Here are some ways you can alter your workplace so you can ward off migraines. “The worst outcome is that it doesn’t work,” he says.
2. Turn down the lights.
Another factor that can wreak havoc on a migraineur is light, especially bright light and overhead lighting. “Overhead lighting is a huge trigger for me,” says Becky Griffith, 35, Matthews, North Carolina, who has suffered from migraines since childhood. “Luckily, I sit in an office that doesn’t use overhead, fluorescent lighting. But I also sit facing a window that overlooks a shady tree area that has nice, soft, natural light. That has helped tremendously!” “Changing the lighting in your office can make a huge difference,” says Diamond. Ask to be moved to a dimmer location at your workplace, or at least away from large, overhead lights. You can also opt for light bulbs that emit green light, the only type of light that hasn’t been shown to aggravate migraines, according to the American Migraine Foundation (AMF).
3. Ditch the air fresheners.
Odors — particularly perfumes, strong food smells, and chemicals — can also trigger migraines, according to the AMF. “I can’t do super strong scents, especially floral scents,” says Griffith. To lower her chances of experiencing a migraine at work, Griffith asked her coworkers not to wear scents that could trigger at attack. You can also politely ask your coworkers to shelve their air fresheners and candles.
4. Fix your posture.
Neck pain is extremely prevalent in migraineurs, according to a study published in March 2015 in the journal Cephalagia: An International Journal of Headache. You can head off neck pain by correcting your posture, says Diamond. “Look into an ergonomic chair that helps support your back,” she recommends. (Under the Americans With Disabilities Act, employers in certain states may be required to provide you with an ergonomic chair and other accommodations if you have a note from your doctor.)
5. Use filters.
Those blue light–blocking glasses aren’t just a trendy fashion accessory; they might also offset a migraine. In a study published in June 2016 in the journal Brain, people reported that their migraines intensified when they were exposed to light of any color but green. “I’ve been using the blue light glasses since last fall, and it has definitely helped,” says Amanda Davis-Hill, 31, Deptford, New Jersey, who gets migraines. “When you suffer every day with migraines, every little bit helps.” Megan Wiesenberg, 34, Plymouth, Indiana, who also gets migraines, uses filters on her computer and cell phone. “My computer screen and phone screens are always dimmed,” she says.
