Pacing is a technique that involves alternating active and rest periods to reduce stress. Some people with migraine find it helps reduce the frequency and intensity of headaches.
Pacing, also known as activity pacing, is a self-management strategy that some people use to help manage chronic pain. It’s sometimes a component of cognitive behavioral therapy (CBT) or occupational therapy.
Some people with migraine find that pacing can help them manage their symptoms. Keep reading to learn how pacing may help prevent migraine episodes and improve function and independence.
Pacing involves planning activities to avoid periods of overexertion.
The first step is observing and identifying which activities increase pain (or trigger symptoms) and after how long. Understanding your limits can help you determine how much time to devote to particular activities within a given day.
Pacing typically involves alternating active periods with rest periods. While people usually tend to schedule activities, pacing also involves scheduling things like rest breaks, meal times, and drink breaks.
Pacing allows you to accomplish as much as you can during active periods while using carefully timed rest periods to limit your stress and engage in pain-preventing habits. The overall effect is an improvement in function along with a reduction in symptoms.
Some people with migraine find that
If you have migraine, pacing may help reduce your stress levels, thereby reducing the frequency of migraine episodes.
While there hasn’t been much recent clinical research on pacing, a small
- less intense headaches
- shorter duration of headaches
- fewer headaches
- increased quality of life
- increased confidence in their ability to manage migraine
- increased independence and function during headaches
Is pacing effective for children with migraine?
Children may not have the same stressors as adults, but stress can still be a significant migraine trigger for children.
A 2018 study notes that activity pacing can be a helpful component of CBT in managing pediatric migraine. In the small study, participants found pacing to be one of the most helpful strategies taught to them.
Effective pacing requires a lot of planning. Experts recommend the following strategies to help you pace your activities effectively:
- Prioritize activities: Decide which activities are most important. Some people use a coding system to help them organize activity lists. For example, you can assign numbers to tasks, with higher numbers representing more important tasks, or use a red-yellow-green color system, with green being high priority.
- Decline or delegate: In addition to prioritizing tasks, you can decide which tasks to skip altogether or assign to someone else if possible.
- Align activities with your energy levels: You may notice that you naturally have more energy at certain times of the day. If possible, try to align activities that require more energy or focus at those times.
- Split up large tasks: Break down bigger tasks into smaller, more manageable tasks. This might mean working on a few paragraphs of an essay each day rather than trying to do it all in one night, or doing one small load of laundry a day rather than a large heap each week.
- Include buffer time: Things don’t always go according to schedule. Including buffer times in your schedule can ensure that you don’t immediately have to rush from one activity to the next. Give yourself extra time for some activities. Consider marking some tasks as optional so you can reschedule in case of a delay or a headache.
- Plan meals: Plan meals so that you don’t have to spend time making meals each day. This might involve making extra some days so you have leftovers, choosing healthy pre-made meals, or eating out or ordering in at times.
A healthcare professional, such as an occupational therapist, may be able to help you develop effective pacing strategies specific to your own needs.
People with migraine may benefit from activity pacing, which involves alternating active and rest periods to reduce stress. Some people find that this helps reduce migraine frequency and intensity.
While pacing may help improve your quality of life with migraine, it’s not a replacement for treatment. If you have episodic or chronic migraine, talk with a healthcare professional about what therapies may be most effective for you and how pacing can complement them.
Pacing can be challenging, especially if you have a regularly busy lifestyle. However, the benefits of pacing may mean you spend less time managing migraine symptoms and have more time to spend on activities.
