PSYC FPX 4325 Assessment 4 Coping and Relaxation

PSYC FPX 4325 Assessment 3

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Capella University

PSYC-FPX4325 Stress, Trauma, and Wellness

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Migraines

Migraines are much more than typical headaches; they are intense neurological events that can significantly affect daily functioning. Individuals suffering from migraines often experience a combination of symptoms, including heightened sensitivity to light and sound, nausea, vomiting, visual disturbances, fatigue, and in severe cases, emotional distress such as anxiety or depression. The episodes can last for several hours to multiple days, making them profoundly disabling for many individuals (Migraine, n.d.).

The physiological mechanism of migraines involves abnormal electrical activity in the brain, which disrupts nerve signaling, affects neurotransmitter balance, and alters blood vessel function. These disruptions contribute to the severe pain and neurological symptoms associated with migraine attacks.

Several factors can trigger migraines, including but not limited to hormonal fluctuations, chronic stress, dehydration, lack of sleep, environmental stimuli, allergies, and even genetic predisposition. Commonly recommended treatment options include preventive medications, fast-acting abortive drugs, Botox injections, antidepressants, antihypertensives, and over-the-counter pain relievers. Additionally, lifestyle adjustments—such as maintaining proper hydration, managing stress through yoga or meditation, and avoiding trigger foods—play a crucial role in managing migraine frequency and severity.

Common Migraine Triggers and Treatments

The Connection Between Stress and Migraines

The link between stress and migraines, though not entirely understood, has been substantiated through multiple scientific studies. When the human body experiences stress, it releases hormones such as cortisol and adrenaline, which trigger inflammatory responses. This inflammation can cause dilation of cerebral blood vessels, ultimately activating pain pathways in the brain and resulting in migraine onset (How a Migraine Happens, 2019).

Furthermore, prolonged or chronic stress increases the sensitivity of the nervous system, making an individual more susceptible to migraine symptoms. Essentially, stress can act as both a trigger and an amplifier, intensifying the duration and severity of attacks. Therefore, stress management is often a critical component of migraine treatment plans, aiming to regulate hormonal responses and reduce neural overactivity.

Coping Strategy

A key coping strategy for managing migraines is achieving and maintaining a healthy life balance. Since migraine triggers often vary—ranging from diet and work stress to personal health—finding equilibrium among these factors is vital. Creating structured routines around sleep, nutrition, and work can help minimize triggers.

For example, individuals may need to communicate openly with employers about their condition to ensure reasonable workload expectations and necessary breaks. Building a strong social support system is equally important. Friends and family who understand the debilitating nature of migraines can provide emotional support during severe attacks.

Dietary management also plays a major role. Avoiding highly processed foods, artificial sweeteners, and excessive caffeine while maintaining hydration and nutrient-rich meals can significantly lower migraine risk. Many people underestimate these factors, but modern lifestyle habits—such as extended work hours, poor eating patterns, and neglecting hydration—often exacerbate stress and trigger migraine episodes.

Relaxation Technique

Among various relaxation techniques, massage therapy has emerged as an effective non-pharmacological approach for both preventing and alleviating migraines. Beyond providing relaxation, massage therapy promotes better blood circulation, reduces muscle tension, and helps regulate the autonomic nervous system (Golden, 2020). These physiological effects can lessen the frequency and severity of migraine episodes.

Additionally, massage therapy can target specific trigger points, similar to acupuncture, offering localized relief from muscle stiffness and nerve compression. Some massage therapists specialize in working with individuals who have chronic pain or neurological disorders, tailoring sessions to meet their unique needs.

Other relaxation practices—such as deep breathing, mindfulness meditation, and progressive muscle relaxation—can further reduce the physiological stress that contributes to migraine onset.

Alleviating Workplace Stress

Whether individuals are employed in their dream career or a job that simply pays the bills, workplace stress plays a major role in physical and psychological health. Chronic workplace tension can exacerbate conditions like migraines, leading to decreased productivity and overall well-being. To create healthier work environments, collaboration between employers and employees is essential (Peart, 2019).

Strategies for Reducing Workplace Stress

Employers should ensure their organizations foster psychological safety, where employees feel comfortable taking necessary breaks or requesting support without fear of repercussion. Similarly, employees should practice mutual respect by not overusing benefits that might place strain on colleagues or operations.

Ultimately, balancing professional expectations with mental and physical well-being contributes to a sustainable, low-stress workplace culture, which in turn reduces migraine frequency and severity among staff members.

References

Golden, K. M. (2020, March 10). Tackling migraines head-on. American Massage Therapy Association. https://www.amtamassage.org/publications/massage-therapy-journal/tackling-migraines-head-on/

How a migraine happens. (2019, November 26). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/headache/how-a-migraine-happens

Migraine. (n.d.). National Institute of Neurological Disorders and Stroke. https://www.ninds.nih.gov/health-information/disorders/migraine

PSYC FPX 4325 Assessment 3

Peart, N. (2019, November 5). Making work less stressful and more engaging for your employees. Harvard Business Review. https://hbr.org/2019/11/making-work-less-stressful-and-more-engaging-for-your-employees