Migraines! a topic I could write endlessly about and even consider publishing a book.
A neurological disorder that is linked to stress and anxiety, migraines are often discussed alongside numerous strategies for managing these conditions. Social media is currently flooded with advice on how to stay calm and effectively combat and prevent anxiety.
From mindfulness practices like meditation and deep breathing exercises to physical activities such as yoga and walking, the options are vast and varied.
People are also encouraged to practice gratitude journaling, listen to calming music, or engage in creative activities like painting or crafting.
Even though many of these methods prove to be effective, it’s important to remember that what works for one person may not work for another.
Each of us need to work on the right combination of techniques that suit our lifestyle to manage our stress and anxiety.
In this post, I will share my personal journey in managing migraines and how art has played a significant role in helping me control my pain.
Disclaimer: This post is my personal journey and how art has helped me manage my pain. It is not intended as medical advice. If you are currently undergoing treatment, please continue with your prescribed therapy and consult your healthcare provider before making any changes.
My Journey with Art and Healing
Like many, I’ve faced intense stress and anxiety with chronic migraine throughout my life. Migraines have been a constant, unwelcome companion that has crippled me for more than three decades and still continues to do so till today.
My day to day life is totally unpredictable and I’m always on an edge.
I have kept my refrigerator filled with ice packs, and stocked my car, my hand bags, my rooms with painkillers for easy and quick accessibility.
Life becomes highly unpredictable when you are so stuck with such a debilitating condition. I can never enjoy anything in life to the fullest. I hesitate to make commitments to anyone or anything because I doubt if I would ever be able to keep up with the promises I made.
And those of you who have no clue what is a migraine; let me explain briefly. A migraine is a neurological condition with intense, severe throbbing and pulsating pain on one side or sometimes even both sides of the head. Mostly it is accompanied by symptoms like nausea, vomiting, and high sensitivity to light and sound.
Migraines could last from a few hours to several days depending on the severity of the condition followed by sensory disturbances called auras for some.
In fact, most of the people who suffer from migraine are not able to function even after they have fully recovered . I often find myself really tired as if I was in coma for days, with numbness and no sense of motivation to do anything in life.
There are so many factors that could trigger a migraine. It differs highly from person to person.What could be my trigger factor may not be the same for another person.
It could be as simple as an irritating sound (according to me) that continued for as little as one or two minute straight or the non stop chatter of a person with zero modulation or even multiple people trying to speak at the same time or the extreme heat and humidity – the list goes on and on!
While the exact cause of “why” is not fully understood, it’s believed that a combination of genetic, environmental, and neurological factors plays a major role.
Here are some sources, if you want to explore further on this topic:
Now coming back, In my case, I genuinely prefer small intimate meetups over huge social gatherings. As an introvert, I find extreme noise, late-night parties, and loud music extremely overwhelming. Being in such a situation triggers my migraine and I definitely don’t want to be the one who spoils the fun for people who are enjoying themselves.
In these moments of pain and loneliness, I was naturally drawn to art. Because Im an artist and art is something I can never live without.
I definitely did not start with the expectation that it would heal me or serve as therapy, but because it brought me comfort. Moreover I loved the sense of peace it gifted me. I could feel my heart rate slowing, bringing a calm that I desperately needed.
Slowly, I started to notice a pattern: as and when I would start painting, my mind would quieten down gradually. The intensity of stress would fade, the tight grip of my anxiety would loosen, and even the intensity of a migraine would sometimes soften. I would often find myself slipping into trance-like state.
For me this was a refuge – definitely not a magic cure—but a place where I could be me in a safe and comfortable zone in world without judgement.
There was something in Art that worked for me. I wasn’t sure what…
I started wondering why do I feel so good while I’m painting? Because I seemed to forget, I even had a migraine.That led to my research on this topic.
The Science Behind Art and Healing
I found through my research that there is more to this than just my experience. I started reading lot of evidence on internet , watched a lot of videos that proved my point.
Science supports the idea that art can be a powerful tool for managing stress, anxiety, and migraines.
Now that was interesting!
When we engage in art, several processes in the brain contribute to a reduction in pain, including migraine pain.
Here’s what happens:
Activation of the Reward System: Creating art stimulates the brain’s reward pathways, particularly in areas like the prefrontal cortex and the nucleus accumbens. This activation leads to the release of dopamine, a neurotransmitter associated with pleasure and satisfaction, which can help to counterbalance the sensation of pain.
Further reading : Making art activates brain’s reward pathway
Shift in Focus: Whether you are painting or creating something ,it requires careful attention and concentration.This focus diverts the brain’s attention away from the pain. By engaging in a creative task, the brain is less fixated on the pain, making them less intense.
Further Reading –The Healing Power of Art
Flow and meditative State: To those who have already indulged in art will understand what this truly means. It is incredible how art could take you to a meditative state where there is no room for stress and anxiety. We seem to work on a flow state that can significantly enhance concentration and emotional well-being, and interruptions can disrupt this state, leading to increased stress and decreased overall satisfaction.
How Art Can Help with Stress
Stress is a common trigger for migraines, and engaging in art has been shown to lower cortisol levels, the hormone associated with stress.
When you’re stressed, your thoughts wander all over the place.Putting those thoughts onto paper—whether through words, images, or colors—can help in expressing yourself non verbally.
Art also offers a chance to focus on the present moment. When you’re in the middle of creating, your mind is focused on the task at hand, rather than worrying about the future or dwelling on the past. This mindfulness can be incredibly calming, allowing you to step away from your stress, even if just for a little while.
A study published in this journal found that participating in creative activities, such as art, can significantly reduce cortisol levels, which helps to manage stress.
Further reading: Creative Arts Interventions for Stress Management and Prevention—A Systematic Review
How Art Can Help with Anxiety
Anxiety is, an overwhelming fear that something bad is going to happen. It can make you feel like you’re constantly on edge, unable to relax or find peace. Art can provide a sense of control in a world that often feels unpredictable.
One of the ways art helps with anxiety is by giving you a safe space to explore your feelings. When you’re creating, there are no rules—you can let your imagination run wild, and there’s no right or wrong way to express yourself. This freedom can be incredibly liberating, especially for those who feel trapped by their anxiety.
Further reading: The effectiveness of art therapy for anxiety in adults
How Art Can Help with Migraines
For me, painting during a migraine attack is like taking my mind off the pain, even if just for a moment. Most of my paintings are done using the medium acrylics, oil and watercolor. Each medium, in its own way, helps me manage and cope with discomfort, making painting a deeply personal and therapeutic experience.
I definitely understand how difficult it is to even open our eyes to doodle or scribble during a migraine attack, let alone painting. For those who suffer from migraines, we often have an intuition that an attack is coming. It is during this early phase that I suggest you try to manage the pain by engaging in such simple creative activities.
If you are interested you could explore different mediums which is a great way to start. You can experiment with acrylics, or watercolors and choose the one that resonates with you the most.There are plenty of resources available, including videos that teach you the specific techniques for each medium.
However, the focus here isn’t on improving your artistic skill, but on using art as a means to reduce stress and reduce the pain of a migraine.
I often suggest people who are just starting out with art to initially work with a piece of paper and pen or pencil. In my personal opinion there is no need of any mediums at this point. Because you are not creating a masterpiece here. You just need to enjoy the process. So try to make it as simple as possible.
Getting Started with Art as Healing
If you’re interested in using art as a way to manage stress, anxiety, or migraines, the good news is that you don’t need to be an artist to start. Regardless of your skill level, any one can try art.
Here are a few tips to help you get started:
Don’t Worry About the Outcome: Like I mentioned earlier, the goal here is not to create a masterpiece—it is to express yourself. Allow yourself to create freely without judging the result. The process is where the healing happens.
Try Different Mediums: Experiment with different forms of art to find what resonates with you, if needed. You might try painting, drawing, collage, or even digital art. Each medium offers its own unique experience.
Set Aside Time for Art: Dedicate a specific time each day or week to create. This can be as little as 10 minutes or as long as an hour. Consistency is key .
Create a Calm Environment: Find a quiet, comfortable space where you can focus on your art without distractions. This will help you to fully immerse yourself in the creative process. Light a candle or keep a soft music playing if needed to create a positive vibe.
Use Art as a Form of Meditation: Focus on the sensations of creating—the feel of the brush in your hand, the sound of the pencil on paper, the way the colors blend together.
Share Your Art: If you feel comfortable, consider sharing your art with others. This can be a powerful way to connect with people who may be experiencing similar struggles. You might even inspire someone else to try art as a form of healing.
Art Therapy : Professional approach
While creating art on your own can be incredibly beneficial, there’s also the option of working with a trained art therapist. Art therapy combines the creative process with psychological techniques to help you explore your emotions and work through challenges. A therapist can guide you through specific exercises designed to address your specific needs, whether you’re dealing with stress, anxiety, migraines or any other health conditions.
Art therapy is particularly helpful for those who find it difficult to express themselves through words and can be especially powerful for those dealing with trauma or deep-rooted emotions.
To conclude, art is more than just a hobby or a way to pass the time—it’s a powerful tool for healing.
Whether you’re dealing with the daily stress, anxiety, or the relentless pain of migraine, art offers a way to cope, to express, and to find a bit of peace. It’s a practice that’s available to everyone, regardless of experience or skill level.
So why not give it a try? Pick up a brush, a pencil, or whatever tool feels right to you, and allow yourself create. You might be surprised at just how much it helps. And remember, it’s not about making something perfect—it’s about making something that feels true to you. In that truth, you’ll find healing.
If you’ve ever found solace in art, I’d love to hear your story. How has creativity helped you through tough times? Share your experience in the comments below, and let’s continue this journey together.
I’m not a licensed art therapist, what is mentioned in this post is only my experience with migraine, my study on this topic and what has helped me to an extent. Feel free to try it at least once, will you?
Here’s your FREE e-book featuring 10 creative art activities, thoughtfully designed to help you engage in mindfulness and relaxation while enjoying the creative process. Remember! It is not about perfection, focus on the process and embrace your imperfection.