The core goal is to stop a migraine quickly with practical, evidence-informed steps you can try right away, while also setting up a plan to reduce future attacks. What to do now for fast relief

• If you suspect a migraine is coming on, act early. Early treatment typically works better than waiting for full-blown pain to develop.
• Apply a cold pack or ice to the forehead or temples for 15–20 minutes. Cold can help reduce nerve conduction and numb the area, often easing pain quickly.
• Rest in a quiet, dark room. Dim or eliminate light and noise to lessen sensory overwhelm.
• Hydrate. Sip water or an electrolyte-containing beverage; dehydration can worsen migraines.
• Try a small amount of caffeine (if you don’t regularly consume caffeine) to enhance pain relief when used early and sparingly. Do not exceed your usual limits, and avoid caffeine if it triggers rebound headaches.
• Use appropriate over-the-counter pain relief if needed and appropriate for you (for many people, ibuprofen, acetaminophen, or aspirin can help when taken at the first signs of a migraine). Follow label directions or your clinician’s guidance, especially if you have underlying health conditions or take other meds.
• Consider gentle relief techniques: light neck and shoulder stretches, slow breathing, and a brief, calming wind-down can reduce muscle tension associated with migraine.
• If nausea is present, try a nonoral option if available (e.g., dissolvable tablets or suppositories) and consider ginger which some people find helpful for nausea.

Strategies to prevent future attacks and shorten the duration

• Maintain regular sleep, meals, and hydration. Consistency reduces trigger variability.
• Identify and avoid known triggers (certain foods, dehydration, missed meals, caffeine swings, stress, bright or flickering lights). Keeping a simple migraine diary can help pinpoint patterns.
• Manage stress through brief, regular relaxation practices (diaphragmatic breathing, mindfulness, or progressive muscle relaxation).
• Avoid over-reliance on analgesics, which can lead to medication overuse headaches. Follow a healthcare provider’s plan for preventive and rescue therapies if migraines are frequent or disabling.
• If migraines are frequent, long-lasting, or disabling, consult a healthcare professional. They can tailor treatments, including triptans or other acute medications, and discuss preventive options (e.g., CGRP inhibitors, topiramate, or beta-blockers) based on your health profile.

When to seek urgent care

• If migraine symptoms are new, unusually severe, or different from your typical pattern.
• If you have a sudden worst-ever headache, fever, stiff neck, confusion, weakness, numbness, vision changes, or difficulty speaking.
• If you are pregnant, have a history of vascular disease, kidney disease, or other significant health concerns, or if your medications aren’t providing relief.

Notes on using this information

• This guidance is general. Individual needs vary, and a clinician can offer personalized advice, particularly for frequent or severe migraines, children, or people with other medical conditions.
• If you have a prescribed migraine management plan, follow that plan and discuss any deviations or concerns with your healthcare provider.

If you’d like, describe your typical migraine symptoms, triggers you’ve noticed, and what has helped in the past, and a more personalized quick-relief plan can be drafted.