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it's all in my head (literally!)

Two Months, Three Countries, One Body

For the last two months, I’ve been tracking my migraine symptoms across three very different environments: Bali, Turkey, and the U.S.A.

I’ve been calling it my “science experiment,” because honestly, that’s what it feels like: testing, observing, noticing what shifts, and learning to live inside a body that doesn’t always cooperate.

Some context: One of the hardest parts of living with chronic migraines is how much it adds to the struggle of liking your body. You're insecure about the same things everyone else is, and then WHAM, there's a whole other level of body thoughts, anger, frustration added to it.

When your body feels like it’s constantly attacking you (or refusing to do what you want it to) it’s easy to turn that frustration inward. To think it’s your fault. To resent your body.

Tracking these last few months has reminded me that my body isn’t something to fight or control. It’s something to listen to. And listening has been one of the most radical, body-neutral practices I’ve ever learned.

Bali 🌴 (Tropical climate; Where I live 10 months of the year)

• It's approximately 90 degrees every day of the year, and the sun / heat is extremely intense due to being so close to the equator.
• The heat and humidity push me to my edge. Running and even walking outside were nearly impossible.
• I realized that if I didn’t deeply prioritize sleep and hydration, my body would just shut down.
• What helped: Cold therapy, naps, electrolytes, and giving myself permission to stop pushing so hard, to do less each day.

Turkey (3-day Hospital Check-up) ✈️

• I went for a medical checkup and ended up spending three days in the hospital doing tests. (I wrote a whole separate newsletter about that, you can read it here.)​
• The travel itself destabilized me; jet lag and schedule changes triggered migraines quickly.
• But I also saw that my care routines worked, even in a foreign country: electrolytes, ice packs, and rest helped me bounce back faster than in the past.

U.S.A. (Where my migraines began at age 14; where I spent the last 6 weeks)🌲

• I thought being back home would “fix” everything, but it didn’t. Shocker! The climate is easier, yes, but my body still comes with me wherever I go.
• Running (my favorite way to move) has returned, gently. Sometimes I can run 2 miles straight, sometimes I need to walk. Neither is “better” or “worse”... both are movement, and both count.
• Food hasn’t been “good” or “bad,” but I’ve noticed how certain things (like alcohol late at night, or really salty packaged snacks) leave me with symptoms the next day. Paying attention isn’t about restriction, it’s about care.
• Sleep has been my biggest ally. During my period, I didn’t set alarms, and letting my body wake naturally gave me more energy and fewer migraines.

The Bigger Lessons:

This hasn’t been about finding a quick fix or a magic cure. It’s been about learning that:

• I’m the only person who knows what it feels like to be in my body. Doctors, friends, strangers online... none of them live here.
• There’s no single cause or cure. It’s daily choices, small steps, patterns I piece together.
• Trust is the work. After years of disconnection, restriction, and body criticism, staying connected to my body — even when it hurts — is my biggest act of care.

And maybe most importantly: it’s not my fault. If you’ve ever struggled with body image while living in a body that feels unpredictable, painful, or exhausting - I see you. These struggles are common, they’re human, and they don’t mean you’re failing.

Tangible Things That Helped Me Lately:

• Cold showers, cold packs, ice — especially during symptoms.
• Electrolytes and salty foods (supporting my nervous system, not fearing salt).
• Gentle movement like walking or running short distances.
• Giving myself permission to sleep — without alarms, especially around my period.
• Reminding myself: pacing isn’t giving up, it’s how I stay in the game.

I can’t fit everything into one email, but this experiment has been one of the most important things I’ve done for both my health and my relationship to my body. Not because it gave me neat answers, but because it reminded me to keep showing up, listening, and trusting myself, wherever I am.

Coach Sarah💛

P.S. I'm running a group coaching circle specifically for people struggling with body image & health issues (everything from chronic illness to anxiety). It starts in October.

​Click here to learn more about the Dream Girl Circle (limited spots).​

let's tap into body love together. Sarah Simpson is a body image coach helping you defeat negative self talk & redefine “healthy” without a weight or pant size attached. Sarah grew up always feeling like the “bigger friend” of the group, constantly aware of her size. She felt compelled to coach others to find confidence in their body & wellness after realizing how much her body insecurity was impacting her life. She runs workshops & retreats, bringing womxn together. She also works with clients in her group coaching program the Dream Girl Circle, and in private sessions.