Migraine Trauma Tracker

Why your migraine often already long before the pain begins

A trauma-sensitive self-check for migraines and the nervous system.

A self-assessment by Emmy Verlaak

Before you begin

Migraines and many chronic conditions often don't begin with pain. Patterns often emerge beforehand: in your nervous system, your body, and in the way you react to stress.

Many people with migraines carry experiences that continue to shape their nervous system. These don't have to be dramatic events. Often, they are periods of being overwhelmed, lacking support, or constantly having to adapt. Trauma research shows that such experiences can have a lasting effect on the body: as tension, heightened alertness, or difficulty relaxing. This self-assessment invites you to look at your experiences with sensitivity to trauma, gently and at your own pace.

Here's how to use this tracker

Answer as intuitively as possible. There is no right or wrong answer.
You can skip questions.
If something distressing comes up while you are filling it out, you may pause at any time, skip a question or continue later.
Observe with curiosity what bodily reactions, feelings, thoughts, or memories arise.
Take as much time as you need.

This self-assessment helps you perceive possible connections between your nervous system, your experiences, and your symptoms. It's not about diagnosis, but about gaining a better understanding of deeper connections.

How often do you currently experience this?

Not at all

Rarely

Sometimes

Often

Very often

0 of 11 answered

A short break

A small regulatory moment for you

Before you continue reading, pause for a moment and let your breath flow slowly outwards.

Let your gaze wander gently around the room.
Slowly turn your head to the left while your eyes gently look to the right.
Return to the center.
Then slowly turn your head to the right while your eyes gently look to the left.
Only move as far as is comfortable.
Feel your feet on the ground.
Move your toes slowly and gently.
Breathe in calmly and lengthen your exhalation slightly.

You don't have to achieve anything. Just observe whether and how things change. Even if you don't notice any change, that's perfectly fine.

Your personal image

What your answers make visible

As soon as you answer the questions, your profile will appear here. It's not a judgment, but a reflection.

Perhaps you discovered some familiar patterns:

The questions you answered with "Often" or "Very often" are highlighted.

PREVIEW: not yet connected to Brevo

Do you want to go deeper?

If you'd like, I can send you some tips on the five patterns from this tracker in the next few days, along with short exercises to support your nervous system in everyday life. Just enter your email address to receive them.

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Your answers will remain in your browser. Nothing will be saved or transmitted.

What this tracker means

This tracker doesn't say that your migraines or chronic conditions are "just psychological." Nor does it mean that trauma is the sole cause.

He invites you to explore a connection that is often overlooked: the interplay between the nervous system, stress, life history, and physical symptoms.

A gentle hint

Simply being aware can already change something.

Many patterns persist not because we consciously choose them. They have become so ingrained over the years that we hardly notice them anymore.

The first step, therefore, often is not to immediately change something, but rather to first observe more closely what is happening. Over time, new opportunities can arise from this.

Migraines and chronic conditions are multifaceted. Your nervous system is also part of this complex process. Change can begin where you feel safe enough to listen to your body in a new way.