Do you feel that?

It starts with a throbbing pain in your head and becomes so much more. The headache leads to nausea, a ringing sensation in your ears, maybe even a sensitivity to light. You might feel like you’re going to vomit.

The only way to tamp down these symptoms is to go to a dark room and get horizontal, an ice pack on your head.

The Cleveland Clinic says somewhere between 1 and 2% of people worldwide suffer from chronic migraines. More women get them than men.

But there are several steps to take to lessen their severity.

The American Migraine Foundation says stress triggers nearly 70% of migraines. Breathing exercises and physical activity can help. A 2011 study found that 40 minutes of exercise three days a week was just as effective in helping adults with migraines as relaxation therapy.

Most of us don’t get enough sleep, and if your sleep schedule is irregular, you could be more prone to migraine attacks. Try to be consistent with how much you sleep and what time you go to bed.

Keep tabs on foods you’ve eaten shortly before your migraines begin. Cured meats, pickled items, anything with MSG, chocolate and aged cheeses are among many culprits.

Cutting back on coffee and alcohol might also help. Certain types of alcohol are more likely to cause a headache than others. Looking at you, red wine.

Some people find a cup of coffee can help fight off a migraine. But overdoing it on caffeine, for some, can cause migraines.

And lastly, drink plenty of water. Dehydration can trigger migraines for some. Our bodies need water to move nutrients, eliminate waste, protect our joints and maintain the right temperature. So, drink up!