One of the most obvious side-effects of migraines is the terrible head-in-a-vice pain. Migraines, however, are more than just a ‘bad headache’. In the past I have compared them to a ‘bad hangover‘, which is slightly closer, because a migraine event is a whole-body catastrophe. Symptoms can include: nausea, dizziness, paralysis, brain-fog, speech impediments, visual disturbances, sensitivity to bright lights and a visceral dislike of noise.
This dread of sound encourages me retreat home, close the windows and doors, and turn off anything that makes a beep, whistle or hum. ABSOLUTE SILENCE has always been my preference when I had a migraine. Here’s why:
Phonophobia and synesthesia
Phonophobia is a fear of sounds. It’s different to telephonophobia (my fear of phones), but the internet will tell you it is still a ‘phobia’ and therefore implies an “irrational” fear. That’s unfair. Or the label I’m using is wrong. Auditory hyper-sensitivity is real. And I think it is completely sensible to be anxious about sounds and avoid them if they cause pain.
Moreover, when my migraine-brain is flaring, I also experience synesthesia, where I see sounds. Synethesia happens when the brain accidentally links two senses and experiences it as one. Some people associate letters with colors or can taste shapes. For me, the happy-squeals my daughters make when laughing is translated into glass breaking. It’s hard to explain, but I both see and feel the glass breaking just behind my eyes. It’s not pleasant.
That’s why I retreat to my room and hide from noise.
The problem with this approach, however, is that if you have chronic migraine, you are constantly hiding away. You risk experiencing so much sensory deprivation and solitary confinement, that it starts to feel like a form of torture.
I’ve written before about how I realized I needed to open the door once the worst of my migraine had worn off. I needed to reconnect, ever-so-slightly with the wider world. Equally important, I found out that very soft music didn’t hurt and helped me feel less lonely… and saved my sanity.
Migraine-friendly music
An article over on the website TheMighty.com explains the complicated relationship between migraines and music perfectly:
A normal volume TV can feel like a jackhammer. A playlist that used to pump you up suddenly makes your head feel like it’s filled with bees. Sound becomes something you tiptoe around, always alert for what might set off the next attack.
The article then goes on to explain the sort of music that works best if you have a migraine;
- Low frequencies
- Soft textures
- Slow tempos
- Minimal changes
- Predictability
I agree.
Two years ago, I created a playlist of exactly this sort of music over on Spotify. I called it Healing Music for Migraines. Completely free of all the bells and whistles, it has been loved by me and thousands of other people who listen along. The list has about 1,000 songs, which all follow the bullet-points above. They are slow and gentle, filled with ambient sounds and blissful vibes. Some songs are classical, others are what I would call ‘spa’ music. There are no sudden bumps or bangs, and nothing too ‘tinkly’ that tweaks my glass-breaking ear-eyes.
Similarly, I avoid tunes that change too much along the way. It’s no good if the volume rises and falls, or the song speeds up at odd moments, or has very long pauses. When it does, my resting brain perks up and wonders; what’s happening now? What’s going to happen next? Has my phone battery gone dead? Once my mind has reengaged in thoughtful activities, it’s very hard to drift off again, and the pain reinserts itself into my consciousness. Sigh.
OK, now that you get the idea about the music migraine-brains like, it’s time for me to post something I’ve never done before…
Composers who write migraine (suitable) music
For a long time now, I’ve been meaning to do a shout-out for a few friends I have made over on Spotify. They are composers who have reached out to offer their music for my Healing Music for Migraines playlist, or to say thanks for finding my way to their music. They come from literally all over the world and are proof that music (like the global-migraine) is not contained within national borders.
After I let them know I was going to do a shoutout, some of them were kind enough to write me some text to share which gives insight into their music.
Here they are, listed alphabetically (because the mumma-in-me can’t bear to rank them!). I’ve included my favorite songs and links to their Spotify (and YouTube) homepages – so please – share some love and pop over to listen to their music:
Brombaer (YouTube) – Netherlands – “Exploring into the Deepest Gardens” is exactly the sort of place my mind goes when I’m sleeping off a migraine:
Hello! My name is Peter Brombaer, and I wake up in the morning to compose music in the hope of bringing peace and healing to the world. I love to connect through music! I like a minimal, yet impactful approach. My music is spiritual and is strongly inspired by nature. My music is soft and has zero abrupt sounds. I hope you enjoy my musical adventures!
Edoardo Gastaldi (YouTube) – Italy – I really love “Subtle Remains”; it always makes me happy-sigh:
“I am Edoardo Gastaldi, a pianist and music composer from Venice, Italy. I specialize in minimal ambient and slow instrumental compositions, and as soon as I crossed paths with Linda and her blog, a door opened.
I felt as if we had always been working for the same purpose, just from different perspectives — writing and music. It was beautiful and heart-filling to join her cause to help people unwind, slow down, and reduce migraines as well as any form of stress. We all know that music can be used as an escape from ordinary life, whether it’s too silent or too noisy, and especially from those difficulties that we happen to find no way out of. I hope my music can find a home with The Mindful Migraine, and with any wonderful human being wishing to join our path.”
The Last Days of Our Past (YouTube) – a Brazilian living in Poland – the song “Fragile” is aptly named and perfectly suits migraine-me:
My relationship with music is shaped by a lot of things, and migraines are definitely one of them. Music has always been a way for me to process feelings, tell stories, and deal with chronic pain. To be honest, there is something a little strange about making music that people often describe as relaxing when sound can sometimes be really difficult for me to tolerate. Maybe that’s why my music naturally includes pauses and sparse notes that let it breathe. Sometimes, those pauses even feel a bit like the moments between the pulses of a migraine. Of course, I don’t really think about any of this while I’m composing, but I’m sure it somehow finds its way into the music.
The Mantra Discord (YouTube) – Southern California – “Reach” is quite wonderful, and I have been known to listen to it on loop:
“An Elegant Descent,” “Eternity Erased” (w/ rhubiqs), and “Reach” were born during a time when life felt hectic, and we found ourselves searching for stillness within the noise. These tracks became a way of stepping back from chaos, slowing down, and breathing again. Each song carries its sense of space and reflection, yet all three share the same intention: to create calm in a world that rarely pauses. We wanted the music to feel immersive, weightless, and grounding, offering listeners a moment to escape and reset. If these pieces bring brief peace, reflection, or comfort, they have fulfilled their purpose.” – Russ Weisenthal
There’s also Michael Coltham and My Very Own Doorway who are also both really great.
Wonderful music – wonderful people!
I honestly couldn’t have healed without all of you (readers and musicians alike!!)
*
If you’re interested in more information along this theme, click the music tab for more ideas on my blog. Or, if you want more technical feedback about what makes one song more healing than another, try one of these websites for more information:
Migraine Treatment Playlist: Headache Relief Music: The Paradox of Sound: Phonophobia vs. Acoustic Relief
Remember, you are you-nique.
You do you – and listen to the music that makes you smile!
Take care taking care, musically,
Linda x
Leave a Reply