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Do I Have Migraines?
What’s Happening Inside Your Body
Migraines are more than just headaches. They’re a neurological condition that can cause severe pain, visual disturbances, sensitivity to light and sound, nausea, and sometimes aura (flashing lights, tingling, or speech changes). Attacks can last hours or days and may be triggered by stress, hormones, certain foods, or environmental factors.
How It Makes You Feel
Migraines can cause:
Throbbing or pulsing headache, often on one side
Sensitivity to light, sound, or smells
Nausea, vomiting, or dizziness
Fatigue and difficulty concentrating (“migraine fog”)
Visual disturbances or aura
Symptoms can be unpredictable and may flare up during stressful periods or without warning.
How It Can Affect You in a Workplace
Migraines can make work challenging, especially if your symptoms are severe or unpredictable. You might struggle with:
Concentration and memory, making tasks harder to complete
Attending meetings, especially in bright or noisy environments
Managing deadlines or changes to routine
Needing time off for medical appointments, recovery, or during attacks
If migraines are affecting your ability to work, you have the right to ask for reasonable adjustments. This could mean flexible hours, remote work, or extra support from your manager.
What Kind of Adjustments Actually Help?
Generic advice is everywhere, but let’s get specific. Here are adjustments that often make a real difference for people with migraines:
Flexible Working: Request the option to work from home, adjust your hours, or take breaks when symptoms are severe. For example, if you’re a designer, you might ask to avoid early morning starts after a migraine attack.
Time Off for Appointments: Ask for paid or unpaid leave for medical reviews, neurology appointments, or therapy.
Quiet or Rest Spaces: Request access to a quiet, dark room to rest during an attack or when symptoms start.
Light and Sound Control: Ask for permission to use a desk lamp, wear sunglasses, or use noise-cancelling headphones. Request to sit away from bright lights or noisy areas.
Clear Communication: Request written instructions, regular check-ins, or advance notice of changes to routines or meetings.
Awareness Training: Suggest migraine awareness training for managers and colleagues to foster understanding and reduce stigma.
Adjustments to Workload: Ask for temporary changes to deadlines, targets, or duties during severe symptom periods.
Some employers offer annual allowances for Occupational Health assessments or therapy sessions—check if your workplace has an Employee Assistance Programme or similar scheme.
How to Ask for Adjustments (and Get Results)
It’s natural to feel anxious about asking for help, but a clear, practical approach works best. Here’s how to do it:
Write a Short Request: Explain the specific difficulties you’re facing at work due to migraines. For example, “I experience severe headaches and sensitivity to light, which affects my productivity and ability to attend meetings.”
Propose Specific Adjustments: Pick three to five changes that would make the biggest difference. For instance, “Could I work from home after migraine attacks, have flexible start times, and access a quiet, dark space when needed?”
Attach Evidence: If you have Occupational Health notes, a symptom diary, or a brief self-assessment, include them. Map your difficulties to the tasks you struggle with.
Suggest a Trial Period: Propose a six to eight week trial, with a review date to tweak what’s working and what isn’t.
Keep a Record: Send your request by email, and keep notes of meetings and agreed actions. This helps if you need to follow up or escalate.
What Should Your Evidence Bundle Include?
You don’t need a mountain of paperwork. A simple bundle might include:
Occupational Health recommendations (if you have them)
A short role profile and examples of tasks affected (e.g., pain, fatigue, unpredictable symptoms)
Any supportive clinical documentation or symptom diary
Proposed adjustments linked directly to each difficulty
Pitfalls and Watch-Outs
It’s easy to fall into common traps:
Only Stating Diagnosis: Don’t just say “I have migraines.” Describe how it affects your work and what you need to succeed.
Asking for Everything at Once: Prioritise high-impact, low-cost adjustments first. You can always add more later.
No Review Date: Without a trial and review, adjustments can drift or be forgotten.
Silence After Disclosure: If nothing happens after you disclose, follow up. Use HR or a formal process if needed.
Example
Priya, a marketing manager with chronic migraines, struggled with pain and sensitivity to light in a busy open-plan office. After sharing an Occupational Health report, her manager trialled remote work after attacks, allowed flexible start times, and provided access to a quiet, dark space for breaks. Within two months, Priya’s productivity improved and her sick days reduced.
If You’re Struggling to Get Adjustments
If your employer drags their feet, keep following up. If you’re ignored, consider raising a formal grievance. ACAS Early Conciliation is a step before any tribunal claim, and it’s worth using if things don’t improve.
Final Thoughts
Navigating migraines at work isn’t just about getting by—it’s about thriving. Reasonable adjustments aren’t a favour; they’re a legal right. The key is to be specific, practical, and persistent. Start with what will make the biggest difference, keep the conversation going, and don’t be afraid to ask for what you need.
Disclaimer: This article provides general information for educational purposes only. It is not legal, medical, financial or tax advice. Outcomes can vary based on your personal circumstances.
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