Migraine Trigger Syndrome – Action Plan

Action Plan:

Sample – addresses Migraine Trigger Syndrome

(Note:  the action plan is customized to your unique experience and needs.  The sample below can serve as a starting point, but it’s not comprehensive to everything you could do.  A friend of mine who has migraines has found a bracelet specifically designed for migraines that she swears by, and another friend emphasizes the importance of getting enough sleep in reducing migraine triggers.  Your plan should be informed by your own research and experience.)

Date:  09/07/2014

Goals (list two or three actions from the categories below to be adopted over next two weeks): 

  1. Eliminate or reduce citrus, onion, avocado, and other migraine trigger foods.
  2. Reduce caffeine by ½.
  3. Walk 45 minutes a day, 5 days a week.


Results (record your experiences and results here):

  1. Less brain fog
  2. Feeling more energized from walking
  3. Sleepy at first from reducing caffeine, but starting to feel energized.


 Nutritional supplements (list any vitamins or supplements you have identified)

  1. Magnesium
  2. B2
  3. B12 (methylcobalamin form)


Dietary changes (list any specific changes to your diet, e.g. foods to eliminate or to add)

Eliminate or reduce foods that trigger migraine syndrome.  Chocolate, red wine, any dark spirits, nuts, citrus, onions, avocado, snap peas, fava beans, fermented foods, yogurt, caffeine.



Super foods (list any super foods you have identified)

Blue green algae.



Herbs and herbal teas (list any herbs and herbal teas you have identified)

Chamomile, passion flower, lavender.



Exercise and movement (list activities such as Qi Gong, Yoga, back strengthening exercises, posture improvements, swimming, stretching and walking)

Yoga, walking, swimming qi gong.  Tapping on back of neck at base of skull.



Practitioners (list providers such as chiropractor, massage therapist, acupuncturist, doctor, and osteopath)

Massage therapist, acupuncturist, and chiropractor. 



Techniques (list any techniques you have identified, such as Emotional Freedom Technique, energy healing, and Reiki)

Emotional freedom technique once/day or as needed. 



Rituals (list any rituals you have identified)

Morning meditation.Qi gong self-massage and eye relaxation techniques.


Other supports (list supports such as a support group, an informative online community, an accountability partner, a holistic health coach, books, and web sites.)

Holistic health coach.  Book:  Heal Your Headache, by David Buchholz.