Free guide · Dr. Greene's
The Migraine Preparedness Guide
A short, practical guide to staying one step ahead of your next migraine — what to watch for, what to carry, and how to reset in 60 seconds.
The difference between a migraine that derails your day and one you manage isn't usually the treatment — it's the preparation. Here's the routine we've seen work for thousands of people.
1. Learn your early warning signs
Most migraines announce themselves before the pain arrives — sometimes hours ahead. Learning your personal signals gives you a head start, and starting early is when relief works best.
Common early signals to watch for
- Unusual yawning or fatigue
- Craving certain foods, or losing your appetite
- A stiff or tight neck
- Becoming sensitive to light, sound, or smells
- Trouble focusing, or feeling 'foggy'
- Mood shifts — irritability or low energy
2. Build a relief kit you'll actually carry
Preparedness fails when your tools are at home. Keep a small kit in the places you spend most of your time — your bag, your car, your desk.
What to keep within reach
- Your Dr. Greene's roll-on
- A refillable water bottle
- Sunglasses for bright light
- A small snack to avoid skipped-meal dips
- Earplugs or headphones for noise
- A note of your triggers and what's helped before
3. The 60-second reset
At the first sign, step away for a minute and run through the CalmPoint Method. It gives you something deliberate to do — instead of bracing and waiting.
Locate your temples, brow line, and the base of your neck. Roll a few light passes of the cooling glide over each. Breathe slowly for sixty seconds while it works.
4. Track what sets yours off
Triggers are personal, and a simple log for two to three weeks often reveals patterns you can act on.
The usual suspects
- Irregular or short sleep
- Dehydration
- Long stretches of screen time
- Skipped meals
- Stress and the 'let-down' after it
- Weather and pressure changes
- Hormonal shifts
- Too much — or a sudden drop in — caffeine
5. Know when to get support
Topical relief is a wonderful everyday tool, but it isn't a substitute for medical care. If your migraines are frequent, severe, changing in pattern, or getting in the way of your life, please talk to a doctor. You deserve a full plan — and this guide is meant to complement one, not replace it.