These 90 days will
change your life

Learn Scientific Proven Methods that Reduce
Migraine and Tension-Type Headache

Amazing results!

I started getting headaches in 2015. At first, they were mild, but in the last two years, they have become worse and worse. I have tried a lot of treatments: physical therapy, mindfulness, dentists, and treatment by a neurologist – so I didn’t really believe in this.

After a few weeks of engaging with this program and applying the methods I learned, I started to feel a noticeable difference. My stress levels gradually decreased, and I experienced a real improvement in my sleep quality.

My migraines are so much less frequent now.
This is amazing! I really enjoy this.

Maaike, 40

The Netherlands
0%
Reduction Migraine Frequency
0%
Decrease in Pain Severity

Our students report after 30 days

0%
Decrease in Stress
0%
Improvement Sleep Quality

What is the Scandinavian Method?

The Scandinavian Method (TSM) is an educational program designed to teach you various science-backed methods that have been shown to help reduce the frequency and intensity of migraine and tension-type headaches through a 90-day curriculum. This program is individually tailored to help you understand and address factors that may trigger your Migraine and Headaches, empowering you with knowledge and self-management strategies.

Postural Therapy

Research indicates that targeted corrective exercises can significantly impact tension-type headaches. Our program includes a self-assessment process to help you identify potential muscle imbalances. Based on this, you will learn how to create an exercise routine focused on strengthening specific muscles to potentially reduce tension in your body.

Healthy Living

Our program explores how focusing on mindful nutrition and regular exercise can contribute to a healthier lifestyle. This approach is not a weight-loss or gain diet but rather an exploration of sustainable habits. You will learn how these habits may help reduce inflammation, stabilize blood sugar levels, and support healthy blood pressure.

Stress relief

Stress is widely recognized as a significant migraine trigger, with up to 80% of individuals identifying it as a common factor. Our program provides you with various stress management techniques and daily exercises that have evidence suggesting they can help manage stress levels. By learning and practicing these methods, you may find a reduction in the frequency and intensity of stress-related headaches.

Personalized Program Content

Understand Your Headaches

Migraine and tension-type headaches can have various contributing factors. To help you understand your own headaches better, we’ve developed a comprehensive self-assessment. This assessment explores potential triggers, similar to the questions a doctor or therapist might ask, to help you identify factors that may be relevant to your headaches.

Individually tailored program

Based on the insights you gain from the self-assessment, the next step of our program offers guidance and resources tailored to your unique potential triggers and patterns. This personalized approach helps you focus on the educational content and self-management techniques that are most relevant to your individual needs and lifestyle.

What You Will Explore

  • Implement evidence-based strategies for managing migraine and headaches.

  • Learn and apply effective stress reduction techniques.

  • Adopt lifestyle habits that support healthy sleep patterns

  • Understand dietary and exercise approaches that can contribute to blood sugar management.

  • Integrate principles of well-being into your daily life.

  • Engage in exercises to build strength and improve body mechanics.

  • Explore practices that may contribute to better posture.

  • Learn to reduce the risk for diabetes and dementia

Self-Assessment Interface

This self-assessment questionnaire forms the foundation of your tailored learning plan.

Your personalized report

Understand your potential migraine triggers and underlying factors with your personalized report.

Start page profile

Easily find and access all program elements like exercises, learning materials, and stress management techniques on your start page.

Postural exercises

Here you will find postural exercises designed to help you learn how to improve body alignment and potentially alleviate tension associated with tension-type headaches (TTH).

Daily tips

Daily tips to educate and make you aware of what can cause and trigger migraine and how to actively fight the reasons.

Nutrition

Examples and recipes from the Mediterranean diet and the Nordic diet. Proven to reduce inflammation.

Stress Management Techniques

Videos and tips to manage stress and relax.

About us

The people behind The Scandinavian Method are Norwegian and Swedish.

Our professional backgrounds complement each other to form the holistic approach you will learn.

Kaja Nysæter

M.Sc. Physiotherapy

Specialized in Psychiatric and Norwegian Psychomotoric Physiotherapy (NPMP), which has been established to aid in the relief of pain as well as psychosomatic disorders.

Kent Nyborg Josefsen

M.Sc. Musculoskeletal Physiotherapy

Fifteen years of experience and specialized in treating migraine and TTH, neck, shoulders, and lower back.

Geraline Rotter Nilsson

B.Sc. Nursing. Specialized Public Health Nurse

Geraldine was the first client five years ago and used our method to better her life.
She focuses on nutrition, stress, and physical health.

Espen Solhaug

M.A. Psychology, MBA

Author of the book “What is causing your migraine: …and what you should do to reduce the frequency and intensity“.
Espen has been teaching and practising at universities in Norway. Certified fitness and nutrition coach.

Anna Estensen

B.A. Education

Anna is our exercise model and will be showing how to do the exercises correctly.

Our books

Want to learn more about your Migraine and Migraine Management?

We make Migraine research more available for migraine sufferers. Through our books you will learn what might be causing your migraine and what you can do to reduce the number of migraine days and the intensity of migraine attacks. If you are not using a Migraine Tracker or Headache journal we recommend you start doing so – This is crucial if you are seeing a neurologist or a GP. The tracker helps you find out what kind of migraine (s) you have and what trigger them.

Note that all of our books are included in 90-days program without any extra charge. The books are available in national libraries in Norway.

Ebook

50 things you need to check
if you suffer from Migraine

The Comprehensive Guide to Identifying and Managing Your Headache Triggers

Are you tired of letting migraines and tension-type headaches (TTH) control your life? This groundbreaking guide offers a systematic approach to understanding the complex web of factors that may be triggering your pain.

Drawing from the latest research in neurology, nutrition, and mind-body medicine, “50 Things You NEED to Look For” provides a complete roadmap to identifying your personal headache triggers across five crucial domains:

  • The Body: Discover how physical factors from poor posture and TMJ disorders to vitamin deficiencies and gut health may be silently contributing to your headaches
  • The Mind: Uncover the powerful connections between psychological triggers like stress, anxiety, and emotional patterns that can initiate or intensify headache cycles
  • Nutrition: Learn which foods and dietary habits commonly trigger migraines and TTH, from histamine intolerance to caffeine consumption
  • Lifestyle: Examine how daily patterns in sleep, exercise, work-life balance, and technology use impact headache frequency and severity
  • Hormonal Influences: Understand the unique challenges faced by women whose headaches are influenced by menstruation, perimenopause, and birth control

Each of the 50 factors is explained with clarity and scientific backing, alongside practical strategies for assessment and management. This isn’t just another headache book—it’s a comprehensive investigation tool that empowers you to become your own headache detective.

An invaluable companion for those working with healthcare professionals, this guide helps you maximize your neurologist and doctor visits by providing a framework to track symptoms, identify patterns, and communicate effectively about your condition. Bring this book to your appointments to facilitate more productive discussions and create a true partnership in your headache management.

Perfect for both newly diagnosed headache sufferers and those who have struggled for years to find answers, this essential resource will transform your understanding of migraines and TTH and provide actionable steps toward lasting relief.

Take control of your headaches instead of letting them control you. Your journey to fewer headache days starts here.

Section 1
The Body: Physical Factors 4

Section 2
The Mind: Psychological and Emotional Triggers 44

Section 3
Nutrition: Dietary Detectives 53

Section 4
Hormonal Influences: Female-Specific Factors 74

Ebook

What is causing your migraines

…and what you should do to reduce the frequency and intensity

“What is Causing Your Migraines” draws from extensive experience developing holistic approaches proven to reduce migraine frequency and intensity.

The book clearly explains the different types of headache disorders, including migraines with and without aura, tension-type headaches, cluster headaches, and substance-related headaches.

Taking a comprehensive approach, it examines key factors contributing to headache vulnerability: chronic inflammation, sleep quality, nutritional imbalances, stress management, and hormonal fluctuations. Readers are guided through a systematic self-assessment process to identify their specific triggers.

“What is Causing Your Migraines” offers practical, evidence-based strategies for managing and reducing headache episodes. With actionable advice and medical insights, it provides migraine sufferers a clear path toward fewer, less intense episodes and improved quality of life.

MIGRAINE: A GLOBAL HEALTH BURDEN 7
The Prevalence of Migraine 7
The Socioeconomic Impact 7
Healthcare Costs 7
Lost Productivity 8
Disability and Absenteeism 8
Medication Expenses 8
Impact on Family and Caregivers 8
Cultural Perspectives and Stigma 9
Global Efforts and Collaborative Research 9

WHAT KIND OF MIGRAINE DO YOU HAVE? 10
Types of Migraine and headaches 10
Migraine with Aura 11
Migraine without Aura 12
Tension-Type Headache 12
Cluster Headache 13
Headache attributed to a substance or its withdrawal 14
Headache attributed to substance withdrawal: 15
Headache attributed to other substance withdrawal 15
The four phases of migraine attacks 17

SELF-ASSESSMENT 18
Medical History: 18
Triggers: 18
Family History: 19
Lifestyle Factors: 19
Body 20
Psychological Assessment: 20
Medication Assessment: 20
Other Health Conditions and Lifestyle Factors: 21

WHAT IS CAUSING YOUR MIGRAINES?
Migraine – the sum of many causes 22
Allostatic Load 22
Sleep 23
Nicotine 30
Nutrition 31
Food and inflammation 32
Foods that are known triggers 33
Lack of vitamins and minerals 37
Hydration and thirst 41
Tension in the neck 41
Poor posture 42
Stress 46
Depression and anxiety 48
Medicine Overuse 50
Hormones 51
Changes 54
WHAT YOU SHOULD DO TO REDUCE THE FREQUENCY AND THE INTENSITY OF YOUR MIGRAINE 55
Bidirectional relationship 56
General exercise 57
Postural exercises 63
Nutrition 64
Managing stress and relaxation techniques 72
Sleep hygiene and its importance 76
The holistic approach 77
APPENDIX 80
REFERENCES 89

Ebook / Print-on-demand

The Ultimate Migraine Tracker

Track migraines effectively for neurologist insights and your own understanding.

This tracker is designed to be an essential tool for individuals seeking to understand and manage their migraines, as well as for those tracking their experiences as recommended by neurologists. The Ultimate Migraine Tracker offers the most detailed framework available in a headache journal, providing crucial space to record a wide range of potential triggers, symptoms, and responses. This comprehensive approach is vital for people who actively want to manage their migraines, identify patterns, and communicate effectively with healthcare professionals.

This book is a key component for participants in the 90-day holistic migraine treatment program, “Cure Migraine – The Scandinavian Method”. For more information about the program, visit curemigraine.org.

Print-on-demand. Visit Lulu bookstore