Some people with migraine find that pacing, which involves alternating periods of activity and rest, may help improve their quality of life by reducing the frequency and intensity of episodes.

Pacing, also known as activity pacing, is a technique that some people with chronic pain conditions may use to help manage symptoms. Pacing involves alternating periods of activity and rest to prevent you from overexerting yourself and possibly triggering a migraine.

While there’s limited research on pacing for migraine management, some people report significant benefits. Keep reading to learn more about how this strategy might help you if you have migraine.

What does pacing involve?

Pacing strategies vary from person to person. In general, pacing involves:

  • prioritizing tasks
  • balancing activity with rest
  • scheduling regular rest periods

Pacing is often a part of cognitive behavioral therapy (CBT) for migraine. A healthcare professional may recommend it as a complementary therapy as part of a migraine treatment plan.

Stress is one of the most common migraine triggers that people report. The primary goal of pacing in migraine management is to reduce stress and limit its influence as a trigger. This can help reduce the frequency of migraine episodes.

In a small 2012 study of people who received instruction on pacing, 70% of participants reported using pacing to prevent the onset of a headache.

In a small 2018 study, researchers provided several strategies to adolescents as part of CBT for migraine. The teens and their parents both reported that pacing was the most helpful of the techniques taught in reducing headache frequency.

In the 2012 study mentioned above, participants noted other significant benefits of pacing with respect to headache symptoms. Among the benefits included:

  • 70% reported pacing helped prevent increased headache intensity
  • 65% reported less intense headaches
  • 40% reported shorter duration of headaches

It’s unclear why pacing might reduce migraine intensity. Researchers are still unsure as to the exact relationship between stress and migraine. Still, they note that many people find benefits in stress-relief techniques like pacing.

Pacing involves planning your activities such that you alternate active periods with rest breaks and other moments of self-care. Part of this scheduling process may involve prioritizing and possibly eliminating some activities from your docket.

Still, people who practice pacing often accomplish more and can fully participate in their scheduled activities.

That’s because migraine episodes often require removing yourself from activities or canceling plans. By potentially reducing the frequency and intensity of migraine episodes, pacing can limit these occurrences and help you enjoy more daily activities within a manageable schedule.

Doctors define “self-efficacy” as a person’s confidence in their ability to prevent or manage migraine episodes. This includes things like:

  • performing daily tasks, like driving or computer work, without increasing your risk of an episode
  • managing headaches without missing work or school
  • managing headaches with medication
  • understanding and avoiding migraine triggers
  • experience a stressful situation without triggering an episode
  • getting enough healthy sleep

According to Migraine Canada, pacing can improve self-efficacy. A 2018 study also notes that a CBT program that teaches pacing can help improve self-efficacy.

Scheduling your activities in moderation can help reduce stress and fatigue. According to Migraine Canada, practicing behavioral techniques like pacing can help limit fatigue.

Fatigue is also a common symptom of migraine. It can occur in the prodrome phase of migraine up to 2 days before a headache starts. It can also occur in the postdrome phase for up to 2 days after your headache.

If pacing helps to reduce the frequency and intensity of episodes, migraine-related fatigue is less likely to affect your life.

Still, little research connects pacing with reduced fatigue in people with migraine. However, researchers have found pacing to have positive effects on fatigue in people with other pain conditions.

Pacing is typically a very individualized approach to managing migraine. What works for one person may not work for another. In general, effective pacing techniques include:

  • prioritizing tasks and eliminating or delegating some tasks as necessary
  • planning your schedule in advance to ensure you don’t overexert yourself
  • scheduling rest periods and other periods of self-care, such as hydration breaks or mindfulness
  • including buffer time in your schedule to allow for delays or setbacks

An occupational therapist can help you develop pacing strategies that will be effective for your specific circumstances.

Pacing — managing your daily activities to reduce the effect of stress — may enhance quality of life in people with migraine. While there’s not much clinical research specific to migraine and pacing, some people report that it can reduce the frequency, intensity, and duration of migraine episodes.

Limiting the effect of migraine symptoms on your daily life can yield significant benefits. Pacing may help reduce stress, reduce fatigue, and allow you to enjoy more activities without worrying that migraine may have to pull you away.

Talk with a healthcare professional about how pacing may fit in with your regular migraine treatment plan.