Måske kender du det her?
Du har travlt og holder dig i gang hele ugen. Jobbet skal passes, der er møder, deadlines og fart på i det hele taget. Børnene skal køres til fritidsaktiviteter, der skal handles ind, ryddes op og laves mad.
Og så i weekenden, når du endelig har tid til at slappe af og bruge tid sammen med familien, så kommer migrænen. Det kan også være, at de første dage af din ferie eller dine fridage foregår i sengen med anfald, og det er lige frustrerende hver gang.
Det her mønster kan være karakteristisk for dig, som arbejder i hverdagene og holder fri i weekenden, som mange af os jo gør. Det kaldes ‘let down migraines’ på engelsk eller ‘weekend migræne’ på dansk.
Hvorfor kommer migrænen, når vi holder fri?
Migrænen kan altså komme efter en stresset periode, når du endelig har tid til at slappe af. Stresset i den forstand, at kroppen har været oppe i gear og når du så gearer ned, kommer der en reaktion. I et amerikansk studie fra 2014 fandt man, at reduktionen i stress fra den ene dag til den anden muligvis kunne udløse migræne.
Når man er stresset, stiger kortisol og andre stresshormoner, så smerte og ubehag træder i baggrunden. Efter en stresset periode vender kroppen tilbage til normaltilstanden og faldet i stresshormonerne kan medføre, at migrænen trigges. Andre mener, at serotonin spiller en rolle. Serotonin er en neurotransmitter, der blandt andet regulerer smerte.
Det er stressende i sig selv at leve med migræne. Uforudsigeligheden omkring, hvornår det næste anfald rammer, men også uroen over at skulle melde fra på arbejdet, til sociale arrangementer og ikke at kunne være der for familien.

Copingstrategier – en oplevelse af sammenhæng
Din evne til at håndtere forskellige situationer, afhænger blandt andet af:
- Hvordan ydre faktorer (f.eks. en stressende begivenhed) påvirker dit liv
- Hvordan du tackler udfordringer eller stressende situationer
- Hvordan du opfatter din verden
- Hvordan du skaber mening i dit liv.
Coping kan oversættes med mestring og copingstrategier med mestringsstrategier.
Professor Aaron Antonovsky er professor i medicinsk sociologi. Han beskriver, hvordan din evne til at mestre hverdagen, har betydning for dit liv. I den medicinske verden hænger faktorerne stress, håndtering/mestring og sundhed sammen og Antonovskys begreb Oplevelse Af Sammenhæng (OAS) beskriver det nærmere.
Begrebet Oplevelsen af sammenhæng består af 3 komponenter:
- Begribelighed
- Håndterbarhed
- Meningsfuldhed
Synes du, at det der sker i din dagligdag er svært at forstå?
Komponenten begribelighed omhandler, hvordan du opfatter de hændelser (ydre miljø) og tanker (indre miljø), som du løbende står overfor.
Plejer du selv at kunne se en løsning på de problemer og vanskeligheder, der umiddelbart virker håbløse?
Komponenten håndterbarhed dækker over, at du har en opfattelse af, at de ressourcer du har til rådighed, er tilstrækkelige, så du kan klare de hændelser, der kommer i løbet af livet. De ressourcer kan komme fra dig selv og/eller en person, som du har tillid til.
Synes du, at din dagligdag er en kilde til personlig tilfredsstillelse?
Komponenten meningsfuldhed er betegnelsen for, at du føler, at du er involveret og deltager i de hændelser, som er en del af dagligdagen. Et motivationselement, hvor du føler, at dit liv giver mening.
Betydningen af oplevelsen af sammenhæng
Oplevelsen af sammenhæng (OAS) er en kombination af optimisme og kontrol. En positiv indstilling til livet generelt i kombination med en følelse af, at du har kontrol over de udfordringer, du møder på livets vej.
Ser vi på migræne og betydningen af OAS, viser forskellige studier, at der er en sammenhæng. Flere undersøgelser har vist, at mennesker med en lav OAS-score oplevede flere smerter og var mere tilbøjelige til at tage smertestillende medicin.

Hvad kan du selv gøre for at mindske stress?
- Lær tegnene på langvarig stress at kende (dine personlige signaler) og tag det alvorligt, når dine nærmeste siger, at du virker stresset
- Accepter, at alle er udsat for alvorlige begivenheder i løbet af livet
- Planlæg din dagligdag. Ja, det er super kedeligt at leve efter et skema, men har du fundamentet i orden, kan du tåle flere stressende episoder uden, at det ender med anfald.
Det kan lyde lettere sagt, end gjort, men du kan starte med at fokusere på én ting f.eks. at planlægge din dagligdag. Det vil din migrænehjerne også takke dig for, da den trives bedst med faste rutiner.
5 tips til at undgå weekend migræne
Det kan måske lyde som om, at kroppen kører sit eget løb, når du får migræne på din fridag eller i weekenden, men den gode nyhed er, at de her anfald faktisk er noget, du kan arbejde på at undgå. Her får du 5 tips til, hvordan du kan gribe det an:
1) Stå op på samme tid hver dag. At sove for meget, kan være en trigger.
2) Hold stressniveauet stabilt i løbet af ugen. Der er ingen, der har sagt, at du skal fare rundt hele ugen for så at flade helt ud i weekenden. Anfaldet udløses formodentlig af faldet i stresshormoner, så med en blidere kurve, er risikoen for, at anfaldet kommer også mindre.
3) Spring ikke måltider over. Lavt blodsukker er en kendt trigger. I weekenden spiser vi ofte lidt anderledes end til hverdag, men sørg for, at spise og drikke regelmæssigt.
4) Vær opmærksom på dit indtag af koffein. Starter du normalt dagen med en kop kaffe eller to, men springer det over i weekenden, kan du få hovedpine og/eller migræne af det.
5) Drik nok vand. Igen har du måske nogle rutiner til hverdag med at drikke vand på dit arbejde. Den rutine kan let glemmes, når du er hjemme i weekenden og dehydrering er også en kendt trigger.
Hvad vil du starte med at fokusere på?
Igen anbefaler jeg, at du starter med én ting og når det er blevet en rutine, kan du arbejde med det næste. Personligt hjælper det mig rigtig meget at gå i seng og at stå op på samme tidspunkt alle dage. Det kan lyde kedeligt, men migræne er heller ikke specielt festligt.
Ps. Indlægget er fra Migræne danmarks medlemsblad, hvor jeg er skribent. Du kan læse mere om foreningen og blive medlem HER.
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