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See the patterns. Make a plan.
Live with migraine on your terms.
Six sessions. One clinical framework. A partner who has spent 25 years learning what actually moves the needle.
See how we work together →Free fit call · Strategy consults · 1:1 coaching · Group cohort (coming soon)
Led by Deena · Certified Health & Wellness Coach · U.S. Pain Foundation
If you’re here
You’ve done the basics. You’re still stuck.
You know your triggers.
You've got the lists, the apps, the journals. You know what your body doesn't like. But avoiding everything isn't a life — and the attacks still come.
You're tired of being told to reduce stress.
As if you hadn't thought of that. As if telling a person with migraine to relax has ever, in the history of medicine, worked.
You want to understand your body, not fight it.
You're not looking for someone to manage you. You want to know how this actually works so you can make decisions on purpose — instead of waiting for the next attack to make them for you.
“I’ve accepted that migraine is part of my life. I just haven’t accepted that it has to be this hard.”
The Shift
What’s been missing
Migraine management is almost always a solo sport. You track, you adjust, you guess — and you do all of it inside the same head that’s trying to survive the attacks.
This program gives you someone on the outside — someone who has lived it, learned the framework, and can see the pattern you’re standing too close to see.
The structure we use is called SEEDS — a clinical framework used by headache neurologists worldwide. It’s how we find what actually raises your threshold, and where we start.
How we work
Three ways in
Different entry points for different moments. Pick what fits where you are.
Door 2 · 1:1 Coaching
Core offerSix sessions.
Three months. Deep work on understanding your patterns and raising your threshold.
$750
Use it when —
- You're tired of migraine running the show and ready to put real time into changing that
- You've done the basics — meds, supplements, doctor visits — and want a partner for the deeper work
- You want a structure built around your life, not a generic protocol
What's included —
- Six 1:1 video sessions over three months
- Between-session support and direct access to Deena
- Custom tracking tools built for your patterns
- A written plan to carry forward after the program ends
You leave with —
- A clear understanding of your patterns — what raises your threshold and what lowers it
- A personalized plan grounded in the SEEDS framework
- Tools and habits you'll actually keep using
- A different relationship with migraine — one where you're aware, prepared, and making decisions on purpose
Current cohort is full. Join the list to be first in for the next one.
Door 1 · Strategy Consult
Single session.
60 minutes. For one specific question, not a long arc.
$97
Use it when —
- You're newly diagnosed and don't know where to start
- You're already doing a lot and want help figuring out what to focus on next
- You're stuck on one thing and need to get unstuck — not start a whole program
What's included —
- One 60-minute video session
- A short intake form so we don't waste the first 15 minutes catching me up
- A written summary sent within 48 hours
You leave with —
- A clear next step (or three) — written down, not just discussed
- An honest read on what's likely to move the needle and what isn't
- No upsell pressure — if a consult is what you need, that's what you get
Door 2 · 1:1 Coaching
Core offerSix sessions.
Three months. Deep work on understanding your patterns and raising your threshold.
$750
Use it when —
- You're tired of migraine running the show and ready to put real time into changing that
- You've done the basics — meds, supplements, doctor visits — and want a partner for the deeper work
- You want a structure built around your life, not a generic protocol
What's included —
- Six 1:1 video sessions over three months
- Between-session support and direct access to Deena
- Custom tracking tools built for your patterns
- A written plan to carry forward after the program ends
You leave with —
- A clear understanding of your patterns — what raises your threshold and what lowers it
- A personalized plan grounded in the SEEDS framework
- Tools and habits you'll actually keep using
- A different relationship with migraine — one where you're aware, prepared, and making decisions on purpose
Current cohort is full. Join the list to be first in for the next one.
Door 3 · Group Cohort
Coming soonSmall cohort.
One 60-minute kick-off plus five 30-minute sessions. Lower investment than 1:1, more structure than going it alone.
$297
Use it when —
- You want the structure and the framework, but cost is a real factor
- You learn better around other people working the same problem
- You don't need fully bespoke — you need a strong group container
What's included —
- One 60-minute kick-off session
- Five 30-minute group sessions
- Small cohort, capped intentionally
- The full SEEDS framework, taught and applied together
You leave with —
- The full SEEDS framework, applied to your life
- A clearer sense of which patterns matter most for you
- A community of people walking the same path
- Less isolation, more momentum
Not sure if coaching is right for you? Book a free 20-minute fit call — no pitch, no pressure.
Book a free fit call →Inside the 1:1
How the program works
Sessions 1–2
Intake, kickoff, and finding the SEEDS pillar that matters most for you right now. We start with clarity — what's actually happening in your nervous system and your life — not with a protocol.
- Complete intake assessment — starting with clarity, not guesses
- Vision board exercise to anchor the work in what you want
- Custom tracking tools and worksheets for your situation
Always included
Six 1:1 coaching sessions by videoBetween-session support throughoutAccess to Deena between meetings
The Science
The framework: SEEDS
A clinical framework used by headache neurologists worldwide — and the structure I use to find what raises your threshold most. Not all five at once. The one pillar that moves the needle for you, right now.
↑ Tap a letter
SEEDS · 01 / 05· Sleep
Regularity beats duration.
Going to bed and waking up at the same time — even on weekends — is one of the most evidence-backed things you can do for migraine. We don't chase 8 hours. We chase consistency.
What we work on
- 01Same wake time, every day of the week
- 02A 30-minute wind-down before bed
- 03Caffeine cutoff that fits your chemistry
- 04How to recover after a bad night without paying for it tomorrow
Cited
Lifestyle modifications and behavioral therapies in migraine. Continuum (2024).
Not a checklist — a practice.
We work one pillar at a time, building from the place that matters most for you right now.
Your coach
Hi, I’m Deena.
I’ve had migraine since I was three. By my early twenties, my attacks were chronic, and I was getting through workdays barely — with no system beyond surviving the next one.
I’m not your doctor. I’m the person who walks the path beside you while you do the work — because for years, that was the person I needed and couldn’t find.
What changed for me wasn’t a new medication. It was finally finding a framework — SEEDS — that matched how migraine actually works. A clear way to see my own patterns. A partner who understood the condition. Permission to stop white-knuckling through every week.
That’s what I built this practice to give you.
Certified Health & Wellness Coach · Chronic Pain Support Group Leader, U.S. Pain Foundation · 25+ years of lived experience
Questions
Is this medical care?
No. Coaching is not medical advice and I'm not a clinician. I work alongside your medical team, not in place of them. If you're in acute crisis or need diagnosis, see a neurologist first.
What's the difference between a fit call and a consult?
The fit call is free, 20 minutes, and is for figuring out if coaching makes sense for you. The strategy consult is $97, 60 minutes, and is a real working session — we go deep on your patterns and you walk away with concrete next steps. Most people start with a fit call. Some skip straight to a consult or the program if they already know what they want.
How will the group cohort be different from 1:1?
Group works for people who learn well around others working the same thing. 1:1 works for people who want fully bespoke. Both use the same framework. Group is coming — join the list and you'll hear first.
What if I have a migraine on a session day?
We reschedule, full stop. Migraine happens — that's literally why you're here. The program is designed around the reality that some weeks won't go as planned.
Do I need to keep working with my doctor?
Yes. This is built to complement medical care, not replace it. Most of my clients keep their neurologist, their preventives, and their abortive plan — and use coaching to do the work medical visits don't have time for.
What if I'm not in the US?
Worldwide, by video. As long as we can find a time that works across time zones, we can work together.
What's the time commitment between sessions?
Around 30 minutes per week of light tracking and reflection. I'm not asking you to overhaul your life between sessions — small, consistent observations are what matter most.
What happens after the six sessions?
We'll talk about options for continued work as we approach the end of the program. Some clients want ongoing support; others are ready to go on their own. There's no pressure either way.
How is this different from your support groups?
The support groups are community — peer connection, shared experience, group learning. Coaching is structured 1:1 work. We're focused entirely on your situation, your patterns, and your goals.
Before you join
Is this right for you?
Yes, if you’re —
- Tired of migraine running the show
- Curious about your body, not just your meds
- Already done the basics — ready for deeper work
- Want a partner and a structure
- Under medical care — looking to complement it
Not yet, if you’re —
- Looking for medical advice or a diagnosis
- Want to be told exactly what to do
- Not ready to look at lifestyle
- In acute crisis — clinical care comes first
You’re in.
Almost.
The current cohort is full. Join the waitlist to be first in when applications open.
After six sessions, you’ll have
- A written protocol built around your specific patterns — not a generic guide
- A tracking habit that takes under 5 minutes a day and actually tells you something
- A clear picture of what's shifting your threshold, and what you can stop worrying about
- A plan for the hard weeks, so you're not starting from zero every time things slip
No spam. Just a note when the next cohort opens.