#MigraineClass

Homework and Study Strategies for Teens with Migraine

Bernadette Gorczyca

By Bernadette Gorczyca

A certified educator, Ed.M.

Imagine sitting in class, struggling to focus while your head pounds repeatedly. Every sound—the ticking of a clock, the whispers of your classmates, even the teacher’s voice—feels like it’s turned up at full volume, spiking your pain levels, making it nearly impossible to concentrate. The bright lights beaming down on your head feel too harsh, making it painful to keep your eyes open. On top of that, your sense of smell is off the charts; even the faintest scent feels overwhelming like you could throw up right at your desk. Not only that, your brain feels foggy and slow, making it challenging to follow instructions or work on an assignment.

Does this sound like something your teen has experienced? They’re not alone. I’m Bernadette, here to guide you in supporting your teen as they navigate the tricky waters of managing school work alongside disabling migraine attacks. With 13 years of experience as a secondary school teacher and my own journey growing up with undiagnosed chronic migraine, I understand first hand—balancing school and managing migraine symptoms is tough. To make going back to school a bit easier, I’ve rounded up my tried-and-true study strategies specifically for teens with migraine.

Step 1: Setting Up a Migraine-Friendly Study Zone

Creating a workspace designed to manage migraine symptoms can be a foundational step in helping your teen stay on top of their assignments while keeping migraine symptoms at bay. With the right homework environment, you can make a big difference in their ability to complete their work. Here are some tips for setting up a migraine-friendly study space at home:

  • Lighting: Use soft or green-tinted lighting, like Allay Lamp or Norb Lighting, to reduce light sensitivity. Try using apps like Iris to adjust computer brightness. Consider a pair of eyeglasses designed for migraine to alleviate discomfort from light.
  • Noise Management: If possible, dedicate a quiet study area at home. When noise is unavoidable, noise-canceling headphones or earplugs can reduce distracting sounds and help them stay in the zone.
  • Comfortable Seating: Ensure your teen’s chair supports their back and neck to avoid extra strain or muscle tension. 
  • Organized Workspace: A clean, tidy workspace that is clear of clutter will help create a calm, stress-free environment for your teen.
  • Visual Aids: Help your teen manage brain fog by hanging up a calendar or planner with clearly-labeled reminders that help them keep track of upcoming tasks and deadlines.

Step 2: Managing Migraine Symptoms During Homework and Study Sessions

Keeping up with homework while dealing with migraine symptoms isn’t easy, but helping your teen learn to listen to their body and make changes as needed will make studying alongside migraine disease much more manageable. Here are some practical tips for your teen:

  • Listen to Their Body
    • Recognize Early Symptoms: Help your teen learn to identify the early signs of a migraine attack so they can take action before their symptoms worsen. It’s best to begin Nerivio treatment as early as possible.
    • Adjust Workload: Encourage your teen to prioritize tasks. If symptoms increase, they can reduce their workload and focus on the most important assignments first. If symptoms are severe, encourage them to take a break until they feel better. 
  • Take Breaks and Manage Symptoms
    • Scheduled Breaks: Build regular breaks into study sessions to prevent overexertion.
    • Immediate Action: Have a plan for when symptoms spike, such as resting with an ice pack in a quiet part of the home or starting a 45-minute treatment with their drug-free, non-disruptive Nerivio REN wearable.
  • Make Sure They Stay Hydrated and Nourished
    • Snacking: Keep healthy, protein-packed snacks nearby. Have your teen set reminders to eat regularly to help keep their migraine in check.
    • Hydration: Urge your teen to drink plenty of water throughout the day. Dehydration can contribute to the onset of a migraine attack.
  • Incorporate Relaxation Techniques
    • Stress is a known factor that can contribute to migraine attacks. Model how to practice mindfulness with breathing exercises, stretching, or gentle movement during study breaks to relieve stress and tension.

Step Three: Efficient Study Strategies to Help Manage Your Teen’s Workload

Teens with migraine need to be mindful of their time to avoid feeling overwhelmed. Here are some study strategies that can help your teen stay on top of their workload without burning out or bringing on a migraine attack:

  • Use Time Effectively
    • Pomodoro Technique: This method involves working for 25 minutes, followed by a 5-minute break. Repeat a few times, then take a more extended break. The Pomodoro Technique is a great way to stay focused during a dedicated period of time while avoiding brain fatigue. Apps like Pomodoro – Focus Timer (and plenty of others!) can help manage timing.
    • Distributed Practice: Instead of cramming last minute, guide your teen to break their study time into smaller chunks spread over several days. This helps with information retention and recovery, as well as minimizes added stressors.
  • Tools and Techniques to Support Learning
    • Organizational Tips: Set your teen up with a planner (physical or digital) to keep track of their assignments, deadlines, and study schedules. Apps like Todoist or Google Calendar are great for organizing tasks.
    • Migraine Journal: Have your teen keep a journal to record their migraine triggers and symptoms – and how their study routine is affected. A visualization of their migraine trends can help them recognize patterns, make necessary adjustments to their schedule, and have informed conversations with their doctor about their treatment plan.
      • As a Nerivio user, I find the Migraine Diary and myAnalytics features in the Nerivio app useful for tracking migraine frequency, symptoms and treatment. 
    • Note-Taking Apps: Apps like Evernote and Microsoft OneNote make it simple for students to organize and access their notes efficiently.
    • Adaptive Technology: Consider text-to-speech apps to help with reading during migraine attacks, and speech-to-text software like Otter to transcribe notes when focusing is hard. 
    • Focus Apps: If needed, explore apps like Forest or Freedom to block distractions and keep your teen on track during study sessions. 

Step 4: Help Your Teen Develop Self-Advocacy Skills

Developing self-advocacy is an essential life skill for teens with migraine. By teaching your teen about their migraine disease, you can help them learn how to better manage their health and academic responsibilities more effectively as they transition into young adulthood. Here are some tips to help them build those important skills:

  • Learn About Migraine: Learn more about migraine disease together. Understanding that migraine is a chronic, lifelong neurological disorder that the brain is constantly managing, even between attacks, is an important shift for you and your teen. By becoming more knowledgeable about the full-body effects of migraine and exploring the different factors of migraine management (more on that in another article!), you’ll be better equipped to understand your teen’s experience and support their needs. This shared knowledge will then help your teen learn how to communicate their needs effectively and make better-informed health decisions.
  • Recognize the Impact on Daily Life: Help your teen identify when migraine affects their energy, mood, and ability to engage in daily activities like school, sports, and hanging out with friends. Understanding this can help them remove self-blame and find balance.
  • Navigating School Accommodations: Advocate for academic accommodations for your teen (another article in my back-to-school series!), like extra time for assignments or permission to take breaks throughout the day, that can improve their overall academic experience.
  • Create a Support Network: Though migraine can feel incredibly isolating, your teen is not alone. Encourage your teen to surround themselves with supportive friends, teachers, and family. Miles for Migraine even offers a free virtual support group for teens.
  • Self-Care & Compassion: A lot of people do not understand how disabling migraine can be and your teen may face stigma when advocating for their very real needs. Remind your teen the key to managing migraine effectively is listening to and taking care of their body, and they should not feel guilty for prioritizing their health. 

Conclusion

Balancing migraine and school is not easy, but with the right strategies, it is achievable. Help your teen set up a migraine-friendly study space and encourage them to advocate for their needs. It’s important to be flexible and adjust their routine as necessary. With thoughtful planning, caregiver support, and self-compassion, teens reach their academic goals while effectively managing their migraine disease.

 

Disclaimer: 

The information provided in this article reflects personal experiences and should not be considered medical advice. Please consult with your healthcare provider about your personal migraine treatment plan and to see if Nerivio is right for you.

More Articles from my Back-to-School Series with Nerivio:

 

Author’s Bio:

Bernadette Gorczyca, Ed.M., is a certified educator with over 13 years of experience teaching in public, private, and international schools. Having lived with migraine since childhood and with chronic migraine since high school, she combines her personal and professional insights to advocate for students with migraine. Bernadette offers virtual tutoring services focused on improving academic outcomes and overall well-being for high school and college students managing migraine and other chronic conditions. Don’t miss out on her valuable migraine resources and support, available through her Instagram and TikTok accounts, @ChronicAccounts.