• Go somewhere dark and quiet — lie down and avoid bright screens, loud sounds and strong smells.
• Use a cold pack — place it on your forehead, temples or back of your neck for 15–20 minutes.
• Drink water — dehydration can worsen migraines. Sip water steadily rather than drinking a huge amount at once.
• Have a small meal/snack — especially if you haven't eaten for several hours. Skipping meals can trigger or worsen migraines.
• Try caffeine early — a small amount of coffee or tea may help some people, particularly early in the attack. Avoid large amounts or late-day caffeine.
• Take an OTC painkiller early — if you normally can take them, ibuprofen or paracetamol (acetaminophen) can work better when taken at the beginning of the headache. Follow the package dose and avoid exceeding the daily limit.
• Try gentle neck/temple relaxation — gentle massage or stretching may relieve muscle tension accompanying the migraine. Don't press hard.
• Sleep if possible — even a short period of sleep in a cool, dark room can sometimes stop an attack.
• Avoid your known triggers — alcohol, strong perfumes, bright light, heat, and certain foods can worsen an ongoing attack if they're triggers for you.