The following are steps that can be taken to cope with chronic migraines, and should allow you to cut down on the number of migraines you experience.

Go See a Doctor

This tip may seem like a no-brainer, but for some (such as myself), it may take some prompting. Not all migraines are alike or respond to the same treatment. A doctor who understands, listens to all your symptoms, and can help work through options can change everything.

Establish a Support System

Something about migraines often makes sufferers secretive about their pain. It may be hard to open up, explain, or ask for help. But when the attack comes and you need a ride home, or someone to watch the kids, or help with covering the rest of a shift, it is such a relief to have a previously established network of supportive friends and family on call. Take the time to set up this network and have contact information ready.

Discover and try to Avoid Triggers

A "trigger"¯ is anything that causes a migraine. While some of us will never be able to figure out all of our triggers, and some are somewhat universal (exhaustion, dehydration, low blood-sugar), paying attention and keeping a migraine journal can help us figure out and then avoid the things that trigger your migraines. For example, bright light is a very common trigger, and when I discovered it was one ofĀ myĀ triggers, I found that a good, quality pair of polarized sunglasses, worn consistently, helps a lot. Other common known triggers to consider are:

Maintain a Sleep Routine

Migraines thrive on sleep deprivation and stress. However, extremes inĀ eitherĀ direction can trigger an attack, so the best way to keep migraines under control is to establish a sleep routine of regular, predictable hours. Go to bed at roughly the same time every night and get up at roughly the same time every morning to both reduce stress and help prevent migraines.

Hydrate

Hydration is the enemy of migraines. Drink ample amounts of water every day.

Exercise

While extreme or strenuous exercise can be a trigger for some people, moderate to light exercise is critical in keeping chronic migraines at bay - particularly exercise as part of a routine. As with sleep, routine deters attacks. Exercise reduces stress, balances chemicals, and helps with muscular-skeletal causes of migraines such as overly tight neck and shoulder muscles.

Relax

Reduce the amount of stress in your life. Easier said than done, I know! Try relaxation techniques. I love a nice heat pad/cool compress on the back of my neck and/or across my forehead, especially during an attack.

Be proactive about reducing the number of attacks, but when they do come, my best advice isQuiet, Dark,Ā andĀ Sleep. Medicate per doctor's recommendations, use an icepack on your forehead and a heat-pad on your neck/back of your head. Then find a quiet, dark place, and try to go to sleep.

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Social and Family Skills

One of the key recommendations for parents is to spend time playing video games with their children. Embracing and participating in video games strengthens family ties. Parents who take the time to play not only become more knowledgeable about the games their kids are playing, they also form closer connections with their kids as they meet on their children's "own turf."¯

Socially, many games teach kids to reach out and contribute in positive ways. In his book The Modern Parent's Guide to Kids and Video Games, Scott Steinberg suggests that "kids who spend just 30 minutes playing a "pro-social"¯ game like Super Mario Sunshine (in which you clean up pollution and graffiti around an animated island) are more likely to help friends, family, and neighbors in real-life."¯

In a study from Brigham Young University, girls in particular were shown to thrive, especially when parents played with them. Girls playing age-appropriate games showed less depression, anxiety, and aggressive behavior. They also displayed more positive behavior toward family members.

Educational Edge

Use of video games has been shown to improve knowledge retention, spatial awareness, and problem solving skills in addition to helping with literacy, math, and other educational topics. In a test administered by the University of Kansas, students who used video games to prep for exams outperformed those who used other study methods. In regards to these findings, Scott Steinberg offers that "The advantage of using video games in this case may have been the mere fact that it requires active engagement of the mind, as opposed to almost thoughtlessly looking over slides"¯

Multitasking Abilities

The complex requirements of gaming enhances a child's ability to multitask, as well as aiding in the development of fine motor skills and the improvement of visual acuity. At the University of Rochester, people who played action video games for a month were able to identify letters presented in clutter 20% better than before. Incredibly, results were shown after just 30 hours of play.

Cooperation & Teamwork

Games that require players to work together to solve problems teach skills that transcend the digital world. For instance, games like Lego Star Warsor Kirby's Epic Yarnteach players invaluable skills about cooperation and teamwork.

Building Confidence

Through the natural process of learning, mastery, and victory required in gaming, players gain confidence in their abilities to overcome obstacles through persistence.

Promoting Exercise

Active games, particularly those with motion control devices like the Wii, Kinect for Xbox 360, and Playstation Move provide great opportunities for fitness.

Career Benefits

What parents don't want to give their kids a head start on good careers? According to a 2010 report from the Federation of American Scientists, "the success of complex video games demonstrates that games can teach higher-order thinking skills such as strategic thinking, interpretative analysis, problem solving, plan formulation and execution, and adaptation to rapid change...These are the skills U.S. employers increasingly seek in workers and new workforce entrants."¯

Obviously we shouldn't go crazy on all these benefits and strap our kids to video games every waking minute, but still, it is comforting to know that when handled in moderation, with proper safety controls, gaming can be a beneficial pass-time for kids, parents and families.

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But even when we understand that exercise is about more than getting skinny thighs or nice biceps, it can be difficult to get motivated. The trick is to find an exercise or sport that you enjoy doing so much that you don't have to push yourself to do it. Here are some ideas of where to start.

Know your Personality

Determine your level of social need, competitive tendencies, and indoor/outdoor preferences and match those to an exercise or sport. This makes a big difference in sticking with a program. I used to be intimidated by gyms because I was self-conscious about my body and my complete lack of coordination. When I finally pushed myself to try group classes, I found that I love the interaction. I can't stop halfway through and sit on the couch like I did with home DVDs. I have a competitive nature, so I push myself harder with other people around, and I attend more regularly when I know that my friends will ask why I missed if I slack off. My husband, on the other hand, loves to run solo. He works with people all day and enjoys the solitary time to work out alone outdoors.

Know your Body

There's a reason so many workout programs warn you to consult a doctor before starting any exercise regimen. Forcing yourself into a workout style just because it is popular or looks glamorous can result in injury. Only doing exercises that are within your own personal range of ability will increase the likelihood of you sticking with the program.

Face your Fears

Most of us fear the unknown, but in order to find something we enjoy, we need to try it out first. There is nothing quite like the awkward, terrified feeling of walking into an exercise or sport class for the first time, alone, knowing no one, never having done that activity before, and most of the time dressed incorrectly (at least in my case). But I've never regretted trying. Facing my fear has led me from lazily working outĀ to a DVD a couple times a month, to a fit lifestyle with activities six days a week!

Don't Count Anything Out

Even if you've never taken a dance class before, try Zumba or ballet for fitness at least once. And if you think that water aerobics is just for physical therapy patients or little old ladies, let me tell you just how wrong you are! Look for exercise in places you might not expect, and you may find a whole new and exciting lifestyle!

So get moving! The world is full of exciting and varied activities, and if you can't afford a gym membership, there are rec centers and community centers that offer exercise classes, and even libraries where you can checkout workout and instructional DVDs. Don't think that if you don't like pumping weights or doing aerobics then you must not be an active person - your niche is out there, and once you find it, you'll love your life so much more. You'll wonder why you waited so long!

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Celebrate the Child

• Tell their story. It's funny how much kids love to hear their birth stories, first words, and other stuff about when they were babies. Don't simply dole out the facts, either. Make the stories entertaining, and use photos and other keepsakes to help you tell your child's tale.

• Put up pictures - one for every year - floated from balloons or hung from a banner, in frames around the house.

• Make a slide show with photos and your child's favorite music. There are many easy-to-use software programs, such as PowerPoint, that allow you to drop in photos, write captions, and make a special show.

• Make a birthday letter. Write a note telling your child just how much he or she means to you, why you are proud of them, and what makes them special.

Favor Favorites

• Let the birthday child pick the menu for the day (or at least their birthday meal). If your child likes something strange, then just go with it. The birthday only comes around once everyĀ 12 months; it'll mean a lot to your child to know that you're willing to make something special just for them.

• Choose and watch a favorite movie with a favorite snack.

• Read a favorite childhood story every year.

Make the day Special

• Put up a banner or balloons the night before and leave them up all day.

• Add food coloring or colored sprinkles to regular food.

• Bring your child breakfast in bed.

• Have a "Birthday Plate"¯ that is reserved only for meals eaten by someone having a birthday.

Share Family

• Have siblings and family give gifts of talents. My kids have the best time ever making hand-made games or preparing musical numbers to entertain the birthday boy or girl.

• If family is distant, arrange a special phone call or video chat. It's nice for kids to know that the members of their family and extended family love them, even if they're not able to be there for the birthday itself.

Commemorate the Day

• Take a photo of the child in the same hat, or with the same prop every year on his or her birthday. Show your child how much they have grown over the years.

• Record special feelings, thoughts, or memories in a "birthday book"¯ every year to be given as a birthday gift when the child is grown up.

• Make hand/footprints each year. Trace the image onto paper and frame it or put it in a scrapbook. You can also use hand/footprints as molds for steppingstones.

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However, raising kids together isn't always sweetness and light. Sibling relationships involve rivalry for parental attention, for achievement, even for resources. This is why it is important for parents to be proactive in nurturing friendships among children.

Talk about it

Parents know how important it is to tell our kids that we love them. It is logical then that in order to cultivate relationships among our kids, particularly when they are too little to do it themselves, we need to tell them that they love each other. It may feel goofy at first, but phrases like, "look how much you love your sister,"¯ or "what a great brother you are,"¯ and "what a great sister you have,"¯ establish in kids' minds the positive relationships. Look for opportunities to point out to them that they love each other. It not only solidifies the bond, but provides positive re-enforcement for whatever loving behavior the child was doing.

Insist on respect

Make sure that home is a safe place where no bullying of any kind - physical, emotional or verbal is tolerated. Early rules outlawing name-calling, bad language, violence and anything that degrades or patronizes create an atmosphere where friendships can thrive free from fear or dominance.

Let them work it out

I'm definitely not suggesting we let our homes become Lord of the Flies, but if parents rush in to solve every dispute, we're robbing our kids of the opportunity to learn conflict resolution in a safe environment. When a child comes running with a complaint against a sibling, express confidence in his or her ability to solve the problem, coupled with, "I know how much you love each other and want to work it out."¯ If the dispute escalates, remind them, "Siblings are more important than toys (or video games, or whatever). Think about that for a few minutes and then I know you can solve this."¯ Of course, sometimes tempers are just too hot and parents must intervene, but letting them try first is a great opportunity to let them learn as well as strengthen relationships. I'm always amazed that their solutions are often more generous and creative than what I would have imposed.

Service

It is well known that we love those we serve. This goes for siblings as well. Look for opportunities to let brothers and sisters help each other. Older children helping younger kids with homework, or reading stories to toddlers; random acts of kindness; games involving a "secret friend" who leaves treats or does chores - there are many ideas to get siblings helping each other and bonding.

Work

Cooperative work requires communication and dedication toward a common goal. When this goal is reached together, relationships are forged. My very best memories with my siblings are of work together - cleaning while singing silly songs at the top of our lungs, weeding our strawberry patch, picking peaches.

The Family that Plays Together"¦

Silly and imaginative play, video games, building Legos, hiking, vacations, or whatever form the play takes: it doesn't really matter as long as there is lots of giggling and everyone feels included. It has been said, "Play is the work of childhood."¯ It is during play that essential developmental pathways are formed in the brain. When siblings and family are the ones sharing in this play, they become part of the development.

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"A man never stands as tall as when he kneels to help a child." - The Knights of Pythagoras

Studies prove that when parents are involved at school, children have higher levels of achievement and are more confident, and schools enjoy improved teacher morale. Parents who volunteer show their kids that education is important.

Some parents enjoy working with children in the classroom, while others may enjoy helping with parties, and others prefer planning and organization of programs. Schools need parents with diverse talents and schedules to help in many areas. Here are 5 ways you can get involved with your child's school:

1. In the Classroom

The stereotypical parent classroom volunteer is the room-parent, that fun mom or dad who shows up with treats and games whenever there is a holiday. While definitely needed, there are also many other opportunities for classroom involvement as well. Asking the teacher about his or her needs, and using your talents, you could help with students tutoring class-work, music programs, art, physical fitness, reading groups, spelling, and mentoring.

Parents who prefer more administrative tasks, or if the teacher has a greater need in the area, can make copies, decorate bulletin boards, etc.

2. Programs & Policy

For parents whose skills thrive in management settings rather than the classroom, consider the school's parent organization. Depending on the school, it could be a PTA Board, School Community Council, Site Council, Parent Advisory Council or other. These organizations plan and execute many of the programs and activities at the school.

3. Activities

Busy parents may not be able to volunteer on a regular basis, but activities that occur sporadically, such as field trips, parties, plays, etc. offer chances to make a difference one activity at a time, as it fits into your schedule.

Showing support for school activities by attending literacy night, spring concert, science fair, or the school play shows your children that you value what goes on at school.

4. Fundraising

There are many levels to which parents can get involved in school fundraising efforts - from being on the committee to simply being as generous as income allows when fundraisers come around. Take the time to do things as simple as clipping and sending in 'box-tops for education', shopping at stores that give percentages of purchases to schools, and other programs in which your school may be participating.

5. From Home

More and more teachers are offering parents opportunities to help out from home by having them do such things as prepare classroom materials, cut out displays or sew costumes. I've wondered how teachers survive some nights when my hands are aching from cutting out dozens of fall leaves or hearts from construction paper! It feels great to know I've taken one night of that off the teacher's hands.

Other ways to help from home include writing or editing for the school newspaper, newsletter, blog, etc.

So take a little thought and time to figure out your talents, your schedule, your situation, then talk to your child(ren)'s teachers about their needs. Somewhere in there is a perfect and unique opportunity for you to enrich your life and the lives of your child and many others by getting involved at school.

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