Migraines—if there’s one topic I could talk about for hours, it’s this one. I’ve lived with them for years, and I could probably write a book on the subject alone.
If you’ve ever experienced a migraine, you know it’s not just a “headache”—it can completely take over your day and honestly, its crippling. There are endless suggestions out there, from mindfulness practices like meditation and deep breathing to physical activities such as yoga and walking, all recommended by ‘gurus’ to help you cope with this debilitating pain.
For some, activities like gratitude journaling bring comfort; for others, the soothing effects of music work wonders. Then there are those, like me, who find relief through creative outlets like painting or designing.
The key is finding the right combination of techniques that fit your lifestyle. It’s all about experimenting, discovering what works best for you, and making adjustments along the way.
But let’s be real—it can be overwhelming trying to figure out what will actually work, right?
With so many suggestions out there, it’s tough to know what will really make a difference. And what works for someone else might not work for you—and that’s perfectly okay!
In this post, We will see how art can help manage migraines, anxiety, and stress, and discuss how it serves as a powerful tool for emotional healing and relief.
Disclaimer: The information shared in this post is based on my personal experiences and research. It is not intended as medical advice. While art has been a helpful tool in managing migraines, anxiety, and stress for me, individual experiences may vary. If you are experiencing chronic pain or any medical condition, please consult with a healthcare professional for proper diagnosis and treatment.
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, hand bags, and rooms with pain killers 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.
What is a Migraine?
According to Mayo Clinic “ A migraine is a headache that can cause severe throbbing pain or a pulsing sensation, usually on one side of the head. It’s often accompanied by nausea, vomiting, and extreme sensitivity to light and sound. Migraine attacks can last for hours to days, and the pain can be so bad that it interferes with your daily activities.
For some people, a warning symptom known as an aura occurs before or with the headache. An aura can include visual disturbances, such as flashes of light or blind spots, or other disturbances, such as tingling on one side of the face or in an arm or leg and difficulty speaking“.
In fact, most of the people who suffer from migraine are not able to function fully even after they have recovered . I often find myself really tired with numbness and no sense of motivation to do anything in life.
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, 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 those kinds of environments tends to trigger my migraines, and I really don’t want to be the one to spoil the fun for those who are enjoying themselves.
In those difficult moments, I turned to art, something I’ve always relied on . Because it’s a way for me to express myself, regain a sense of calm and 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, 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 any 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 does not just mean you engage in creativity—it also activates certain parts of your brain that are key to how we experience pleasure and satisfaction. These 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.
Heres a brief explanation on how it works:
Prefrontal Cortex: This area of the brain is responsible for higher-level functions like decision-making, planning, and regulating emotions. When you’re engaged in tasks like creating art, the prefrontal cortex becomes active, helping you focus and manage your emotions. As a result, you get absorbed in the creative process, and the pain tends to subside gradually.
Nucleus Accumbens: This is known as a key part of the brain’s reward system. It plays a crucial role in experiencing pleasure, motivation, and reinforcement of rewarding behaviors. Engaging in creative activities like art does stimulate this area and causes the release of dopamine, a neurotransmitter that is strongly linked to feelings of pleasure and satisfaction.
Dopamine and Pain: Dopamine is often referred to as the “feel-good” neurotransmitter. It helps regulate mood and emotions and plays a role in counteracting pain. When you create art, the dopamine released in the brain helps improve mood and can act as a natural pain reliever, which is why many people find art as a form of therapy.
Further reading : Making art activates brain’s reward pathway
Here’s your FREE e-book with 10 creative art activities to help you relax and practice mindfulness through creativity.
Shift in Focus:
Whether you’re painting or working on any creative project, it really demands your full focus.Your mind gets absorbed in the task and diverts the brain’s attention away from the pain leaving less room for discomfort to take center stage. This shift in focus helps reduce the intensity of the pain, making it feel more manageable. 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:
If you’re someone who have immersed yourself in art, you’ll know how powerful this can be. There’s something incredible about how art can transport you to a place of calm, where stress and anxiety just melt away. It’s like you’re in this perfect zone, where your focus is razor-sharp, and your emotions feel balanced and everything you do just seems to fall in place. But when that flow gets interrupted, it’s like everything unravels and suddenly stress and frustration take over.
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 can actually trigger migraines or make them worse. When you’re anxious, your body stays tense and your mind is constantly on edge, which can lead to headaches or migraines. The stress that comes with anxiety can make it harder to cope, creating a cycle that’s difficult to break.
This is where art can make a difference. Doing something creative, like drawing or painting, can help reduce anxiety by giving you a way to express what you’re feeling. When you’re focused on creating, it distracts your mind from anxious thoughts and helps you relax. This shift in focus can lower stress and tension, which can make it easier to manage both anxiety and migraine pain.
Further reading: The effectiveness of art therapy for anxiety in adults
How Art Can Help with Migraines
For me, painting during a migraine is a way to take my mind off the pain, even if it is just for a moment. I usually work with acrylics, oils, and watercolors, and each one helps me cope with the discomfort in different ways.
But honestly, you don’t need to be an artist to experience the benefits. Sometimes, just grabbing a pen and doing a simple doodle or scribble is more than enough.
I totally understand how difficult it can be to even open your eyes, let alone pick up a pen, during a migraine. But here’s the thing: many of us “know” when a migraine is about to hit. That early stage, when you start feeling the first signs, is actually the best time to try something simple and creative.
Find a calm, quiet space where you can sit comfortably and let yourself relax. You don’t need to do anything complicated—just focus on something that helps distract you from the pain. Try to doodle, sketch or simply draw lines on a piece of paper, the goal here is to take your mind off the discomfort and create a sense of peace.
Keep it light and easy, without any pressure to produce something perfect. It’s a small step, but it can make a big difference in managing the pain and by creating in a calm environment, you’re giving your brain the space to shift focus, ease your anxiety which in turn reduces the intensity of the migraine.
If you’re interested, try experimenting with different materials, like a simple pencil, some crayons, or even watercolor. You don’t need to worry about making it look good—just let yourself relax and create something that feels right for you.
There are tons of online resources with basic tips and techniques, but remember, the focus is “NOT” on making professional art. It’s all about using creativity to help manage the pain and reduce stress.
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, here are a few tips to help you get started:
1.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.
2.Try Different Mediums: If you’re unsure where to start, experiment with different mediums to see what resonates with you. You might try painting, drawing, collage, or even digital art. Each medium offers its own unique experience.
3.Set Aside Time for Art: Dedicate a specific time each day or week to create. Whether it’s 10 minutes a day or an hour a week, carving out time specifically for art can create a meaningful break in your day. Set a reminder or even keep your art supplies visible to encourage yourself to make time for it. These habits will help on those days when life feels chaotic.
4.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.The environment you choose plays a major role here as it will enhance your experience and help you sink deeper into the flow of creating. A positive, peaceful space makes it easier to escape the stress or pain you’re trying to manage.
5.Use Art as a Meditation: Treat art like a form of meditation. Notice how the brush moves across the canvas, how the pencil meets the paper, and the way the colors slowly merge into something new. Try doing it slowly — focus on the subtle sensations as you create. It’s about being present in the moment, without rushing to the end result. And most importantly -Dont judge yourself.
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.
If you’re looking for more ways to use art to calm your mind and handle everyday stress, I’ve shared How art can help you to de-stress from everyday chaos – 5 simple techniques in another post. It’s a quick read that might give you even more ideas to try.
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 daily stress, anxiety, or the pain of a migraine, art gives you a chance to relax, express yourself, and find some peace. The best part is, anyone can do it, no matter your skill level.
While art might not cure migraines, it can help reduce their intensity and give you some relief. It helps take your mind off the pain, reduce stress, and calm your body. It’s not about making something perfect—it’s about being present in the moment and letting your feelings flow without judgement.
I’m not a licensed art therapist, and what I’ve shared is simply my personal experience with migraines and how art has helped me cope. It’s not a cure, but it can definitely help make the pain more manageable.
So, why not give it a try? Grab a pencil, a paintbrush, or whatever feels right to you, and just create. You might be surprised at how much it helps. Sometimes, finding a little peace through art is all you really need.
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.
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.
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.
