The holiday season can be joyful, but also overwhelming, especially when you’re managing a chronic health condition like migraine and headache. Extra events, travel, shifting routines, and expectations can put stress on your body and mind. The good news? A little planning can make the season more comfortable and enjoyable, regardless of how you choose to spend it.

Here are simple, helpful steps to help you prepare while staying in sync with your Neura Health Provider’s recommendations.

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1. Start with a realistic plan

Take a chance to reflect on what you want and what you can realistically do.

Coaching tips:

• Make a short list of events or traditions that matter most to you.
• Give yourself permission to skip anything that drains your energy or worsens symptoms. (You can always leave early!)
• Share your priorities with family and friends so expectations are clear.

If you’re unsure how much activity is safe or manageable for you, check in with your Neura Health Provider and Care Coach for personalized advice.

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2. Protect your routine (as much as possible)

Changes to sleep, meals, or medications can flare symptoms.

Coaching tips:

• Set alarms for medications, hydration, stretching, or rest.
• Keep snacks, water, and comfort items in a small bag when you’re on the go.
• Plan travel so you have breaks built in.

Your Care Coach can help you create a realistic holiday-season routine.

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3. Set boundaries early

It’s okay to need extra rest or quieter plans during the hustle and bustle!

Coaching Tips:

• Say “I’d love to join, but I may need to leave early,” or “I’m not feeling well today, can we do something low-key?”
• If hosting, let guests bring dishes or help with setup and cleanup.

If you’re struggling with boundaries or managing stress around them, your Care Coach can help you practice scripts and strategies.

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4. Prepare for flare-ups

Even with good planning, ’tis the season when symptoms can pop up.

Coaching tips:

• Pack a small “flare-up kit”: medications (as prescribed), heat/cold packs, compression wear, comfort items, or anything that helps you feel stable.
• Have a quiet space identified wherever you’re going, in case you need a break.
• Build a backup plan into each event (like a ride home or a place to rest).

You can ask your Neura Health Provider what warning signs or red flags you should watch for during stressful or busy periods. Talk with your Care Coach about the triggers and signs you can self-identify.

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5. Manage sensory overload

Crowds, lights, noise, and long conversations can be draining, especially with migraine/headache, POTS, or chronic pain.

Coaching tips:

• Bring sunglasses, earplugs, or a hat if you’re sensitive to light or sound.
• Take regular “mini breaks” every 30–60 minutes. I recommend taking 5-10 minutes away from the activities.
• Choose quieter corners of rooms and avoid standing for long periods.

You can discuss with your Care Coach what a low-stimulation environment looks like for you. You can start to evaluate what is and isn’t in your control.

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6. Prioritize rest like it’s an event

Rest isn’t optional… It’s part of your treatment!

Coaching tips:

• Schedule downtime on your calendar the same way you schedule holiday events.
• Practice short relaxation techniques, such as breathing exercises, stretching, or guided meditation.
• Don’t wait until you’re exhausted to take a break. Be proactive with rest.

Your Care Coach can help you build a practical rest-and-recovery plan adapted to your symptoms and your plans for the season.

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7. Communicate with your support team

You don’t have to get through the season alone.

Coaching tips:

• Update your Neura Health Provider on any symptom changes, medication issues, or concerns you have about travel, diet, sleep, or stress.
• Get in touch with your Care Coach for help with planning, accountability, and emotional support.
• Use the in-app messaging feature to keep in touch.

Even one check-in during the hustle and bustle can keep you feeling grounded and confident.

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Holiday prep doesn’t need to be perfect; it just needs to support your health in a personalized, realistic way. By planning, defining personal limits, and staying connected with your Neura Health Provider and Care Coach, you can make the season both manageable and meaningful.

Take things one step at a time, honor what your body needs, and remember: it’s okay to create a holiday season that works for you.

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