You’ve probably heard the story about the Little Engine that Could. If you’re not familiar with it, the gist of it is that a little steam engine train is able to succeed because he believes in himself. “I think I can, I think I can,” the Little Engine tells himself as he puffs uphill. And – spoiler alert – he makes it!
A big part of the Juva program is coming up with coping statements that you can tell yourself when you’re struggling with migraine or any health or life issue – whether you’re having a really bad attack or you’re just getting frustrated with life with migraine in general.
The key here is to keep these statements realistic. We are all about the power of believing in yourself, but no matter how much you tell yourself, “I believe I can fly,” you (sadly) won’t suddenly be able to fly.
In a similar vein, no matter how much you tell yourself, “I am miraculously cured of migraine, and I will never experience another attack or symptom ever again,” that’s probably not realistic, either.
But realistic doesn’t mean negative. Some realistic coping statements you can tell yourself are:
- I’ve had a migraine attack before, and I survived it. I will survive it again. I will have plans in place at work, school, and home and accept help.
- I’m using migraine treatments, and I’m making healthy lifestyle changes. I’m doing everything in my power to make living with migraine as manageable as possible.
- This too will pass.
- I’m equipped with lots of tools I can use to manage this pain and the symptoms of migraine.
- Having migraine is not my fault.
Challenge: Write three coping statements you can use when you’re having migraine pain or symptoms. You can choose from our examples, or write your own. Write them in your Notes app on your phone, and save them to look at whenever you need a reminder!
Download the Juva app to get access to more self-guided CBT lessons that can help you learn how to manage the distress and disability that often accompany life with migraine. Juva’s innovative app uses your phone’s technology to measure your biometrics (like heart rate) while guiding you through evidence-based cognitive and behavioral strategies for migraine management.
Sign up for a FREE year of Juva Health today.