Can stress cause migraines? It can make it worse, warns expert

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When you're stressed, whether it’s short-term or long-term, your body releases stress hormones like cortisol and adrenaline, which can disrupt the brain’s chemical balance and make it more sensitive to pain. “Stress also leads to muscle tension, especially in the neck and shoulders, which can trigger migraines by affecting the trigeminal nerve, a key pathway for migraine pain. Muscle tension caused by stress directly affects nerve sensitivity, creating a domino effect that can initiate a migraine episode," says Dr Banga. This explains why many people experience migraines after a particularly stressful day or prolonged anxiety.

The brain’s hypersensitivity to stress:

"Stress doesn’t just cause migraines, it also makes them worse. People with a history of migraines tend to have a more sensitive nervous system, meaning even minor stress can set off an episode,” he says. Chronic stress increases the brain’s pain sensitivity and makes it harder to recover from a migraine.

“On the emotional side, stress fuels negative thinking, anxiety, and tension, which only intensify migraine pain. This creates a vicious cycle, stress triggers migraines, and migraines add more stress, leading to more frequent and severe attacks. The psychological impact of stress should not be underestimated. Anxiety and emotional distress can intensify migraine symptoms and prolong recovery time," warns Dr Banga.

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The expert suggests the following tips to manage stress-induced migraines:

• Practice relaxation techniques: Deep breathing, meditation, and progressive muscle relaxation can help lower stress levels.

• Prioritise good sleep: Sticking to a regular sleep schedule helps regulate stress hormones and prevent migraine flare-ups.

• Stay active: Regular moderate exercise releases endorphins,  which naturally combat stress and improve well-being.

• Limit caffeine and alcohol: Both can disrupt sleep, increase stress, and act as migraine triggers.

• Eat a balanced diet: Regular meals with proper hydration keep blood sugar stable and reduce stress-related headaches.

• Seek professional support: Therapy techniques like cognitive-behavioral therapy (CBT) and biofeedback therapy can help with stress and migraine management.