Epilepsy Triggers: How to Recognize and Reduce Your Risk of Seizures

Living with epilepsy as a young adult can be challenging, but understanding your seizure triggers can put you back in control. You might notice your seizures happen more during certain situations – for example, when you’re under a lot of stress or extremely tired.These situations are often seizure triggers: things that make a seizure more likely to occur. Everyone’s triggers are a bit different, but learning to spot yours can help you prepare and even avoid some seizures. Common triggers for many young adults include stress, lack of sleep, flashing lights, being sick (illness), hormonal changes, and missed medication doses. In this post, we’ll break down each of these triggers and share friendly, practical tips to help you manage or avoid them in your daily life.

Stress and Anxiety

Why it’s a trigger: Stress is one of the most commonly reported seizure triggers. When you’re stressed – whether from exams, work pressure, or personal struggles – your body releases stress hormones that make your brain cells more excitable. Think of your brain like a pot of water already near boiling (which is the case if you have epilepsy); stress is like turning up the heat, which might make the pot boil over into a seizure. Not everyone with epilepsy is equally sensitive to stress, but many people notice they’re more likely to have a seizure during or after high-stress periods. Stress can be emotional (worry, anxiety, excitement) or physical (for example, lack of sleep or being sick puts physical stress on your body) – and often stress leads to other triggers, like sleeping poorly, skipping meals, or forgetting meds.

Tips to manage stress: The goal isn’t to eliminate stress (which is impossible!) but to manage it in healthy ways:

• Know your stressors: Keep a journal or seizure diary to note when seizures happen and what was going on in your life. If you consistently see seizures after big exams or during hectic work weeks, that’s a clue. Writing down your personal stress triggers can help you predict and prepare.

• Prioritize sleep and medication during stress: If you can’t avoid a stressful situation (like finals week or a job interview), make extra sure you get enough sleep and take your seizure medications on time. Stress can disturb sleep and routine, so guard those basics closely when you’re busy.

• Build in relaxation: Find stress-busting activities that work for you. Many young adults find exercise is a great outlet – a jog, a dance class, or even a brisk walk can lower stress. Others prefer yoga, deep breathing, meditation, or listening to music to unwind. Making time for hobbies and friends, or just “chill time,” is important for your mental health.

• Set boundaries and ask for help: If certain people or situations crank up your anxiety, it’s okay to take a step back. Surround yourself with supportive friends who understand your epilepsy and can help you stay calm. If you’re overwhelmed – say with a heavy college

  course load – consider talking to a counselor or academic advisor about stress management. Remember that chronic stress can create a cycle of more seizures and more anxiety, so breaking that cycle with support is key.

  
  

Feeling stressed is normal, but it shouldn’t control you. By anticipating stressful times and taking care of yourself during them, you can reduce the risk of stress-related seizures while still handling life’s challenges.

Lack of Sleep (Sleep Deprivation)

Why it’s a trigger: Not getting enough good sleep can significantly lower your seizure threshold. In fact, sleep deprivation is a notorious trigger for seizures. Some people even have their very first seizure after pulling an all-nighter at college. When you’re short on sleep, your brain’s electrical activity becomes more irritable, which can lead to longer or more intense seizures. For many with epilepsy, “lack of good sleep makes seizures more likely to happen”. You might notice you have seizures when you stay up super late, wake up frequently, or travel across time zones. Young adult life often involves irregular hours – but it’s important to recognize how much poor sleep can affect your epilepsy.

Tips for better sleep: Protecting your sleep is one of the most effective ways to reduce seizures. Here are some practical strategies:

• Aim for 7–8 hours a night: Most people need at least this amount of sleep for their brains to recharge. Know your body – some may need even more. Try to make sufficient sleep a non-negotiable part of your routine, just like taking your medication.

• Keep a consistent schedule: Going to bed and waking up around the same time each day helps regulate your body’s internal clock. Irregular sleep schedules (hello, weekend sleep-ins or late-night study sessions) can throw you off. Consistency is especially helpful if you’ve noticed seizures tend to happen when your routine changes.

• Create a sleep-friendly routine: About 30–60 minutes before bed, start winding down. Turn off or dim bright screens (phones, laptops, TVs) – the blue light can keep your brain alert and mess with your sleep quality. Avoid caffeine in the late afternoon and evening, since it can keep you up. Instead, do something relaxing: take a warm shower, read a light book or listen to calming music, do gentle stretches or meditation. Training our body to expect sleep at a certain time can improve the quality of your sleep too.

• Watch out for all-nighters: College students, we’re looking at you! Cramming until dawn for an exam or staying up all night gaming might seem doable, but it’s risky when you have epilepsy. Plan ahead for study sessions so you don’t have to skip sleep. If you must be up late, try to grab a nap the next day. Remember, even one lost night of sleep can trigger a seizure for some.

• Address sleep problems: If you have trouble sleeping (insomnia, frequent waking, etc.), let your doctor know. Sometimes seizures themselves disturb sleep, or medication side effects or anxiety can make sleep difficult. Improving your sleep might mean adjusting your epilepsy treatment or treating a sleep disorder. Good sleep is worth the effort for your overall well-being and seizure control.

  
  

By making sleep a priority – even amid the excitement and busyness of young adult life – you’re doing your brain a huge favor. Waking up well-rested can help you feel better and reduce your seizure risk.

Flashing Lights (Photosensitivity)

Why it’s a trigger: You’ve probably heard that flashing lights can cause seizures – this is true, but it actually affects only a small portion of people with epilepsy. About 3% of people with epilepsy have “photosensitive” epilepsy, where seizures are triggered by flashing or flickering lights of certain intensities. If you have photosensitive epilepsy, things like strobe lights at a club, flashing graphics in a video game, or even sunlight flickering through trees as you drive can provoke a seizure. Young adults might encounter these triggers at concerts, festivals, in movies or games, or on social media videos. The specific flash frequency and pattern that triggers seizures varies by person, but generally flashes in the range of about 5–30 per second are the most risky. Not everyone with epilepsy is photosensitive, but if you’re not sure, talk to your neurologist – they can often tell from your EEG results if flashing lights affect your brain.

Tips to handle flashing lights: If you do have photosensitivity (or want to play it safe just in case), here are some tips to reduce risk:

• Avoid intense flashes when possible: This might mean being cautious at clubs or concerts known to use strobe lighting. If your friends are going out to a venue with lots of special effects, you might call ahead to ask if strobe lights will be used, or stay back from the dance floor where lights are brightest. Many schools or event organizers will accommodate if they know someone with epilepsy is attending (for example, some school dances will skip strobes if a student has photosensitive epilepsy), so don’t hesitate to inform event staff if needed.

  
  

• Use the one-eye trick: If you’re suddenly exposed to flashing lights (say, an ambulance passes by at night, or unexpected strobes at a concert), cover one eye and turn away from the light source. It sounds odd, but covering one eye helps because a difference in input between the two eyes can reduce the triggering effect. (Simply closing both eyes isn’t enough – bright light can still flicker through your eyelids. So, cover one eye with your hand and look away until the flashing stops, and then get out of that environment if you can.

  
  

• Make screens safer: Modern life = lots of screens, but there are ways to make them more epilepsy-friendly. Watch TV or use the computer in a well-lit room, so your screen isn’t the only bright light (which reduces contrast and flicker effect). You can turn down screen brightness and sit farther back from TVs or monitors. If you’re gaming or using VR, take regular breaks so you’re not staring at intense visuals continuously. Some people find that wearing lightly tinted glasses or polarized sunglasses can cut down on glare and flicker when watching screens or being in fluorescent lighting.

  
  

• Tweak your tech settings: Many devices and apps allow you to disable autoplay for videos (so you don’t get surprised by a flashy ad or clip while browsing). Consider using software or browser extensions that filter out high-contrast flashing content. On gaming consoles or PC games, check the settings for a “photosensitive mode” or reduce graphic effects if you know certain games provoke symptoms.

  
  

• Safe driving and travel: If flickering sunlight through trees or reflections off water bothers you, try wearing sunglasses or sit in a position in the car with least flicker (for example, backseat in the middle might avoid side window flicker). Tinted car windows or visors can also help. And as always, if you start to feel warning signs of a seizure, safely pull over or stop what you’re doing.

  
  

Not everyone with epilepsy has to worry about flashing lights, but if you do, these strategies can let you enjoy concerts, video games, and daily life more safely. It’s all about knowing your limits and having an action plan.

Illness and Health (When You’re Sick)

Why it’s a trigger: Ever notice that you tend to have seizures when you’re coming down with something? That’s because being sick – whether it’s a common cold, the flu, or another infection – can trigger seizures in people with. There are a few reasons for this. First, the physical stress of illness puts extra strain on your body. Your immune system is in high gear, which can make your brain more susceptible to seizures. If you have a fever, that can directly lower the seizure threshold too (many people with epilepsy are more likely to seize with even a mild fever) Second, when you’re sick you might get dehydrated or not eat well – especially if you have a stomach bug and are vomiting or can’t keep food down. Dehydration and low blood sugar from not eating can both provoke seizures in susceptible people.

Finally, illness often means poor sleep: congestion, cough, or just the discomfort can stop you from sleeping deeply, and lack of sleep itself is a trigger (as we covered above) It can become a perfect storm: you’re sick, you haven’t slept, you’re not hydrated, and maybe your medication level dips because you threw up a dose – all combining to make seizures more likely.

Tips for staying seizure-safe when ill: You can’t always avoid getting sick, but you can take steps to reduce its impact on your epilepsy:

• Manage fevers promptly: Keep a thermometer handy and at the first sign of a fever, treat it. Over-the-counter fever reducers like acetaminophen (paracetamol) or ibuprofen are generally safe for people with epilepsy – but always follow your doctor’s advice on which OTC meds are OK for you (for example, some cold medicines with antihistamines like diphenhydramine can potentially lower seizure threshold. Reducing a fever quickly can help prevent fever-triggered seizures. Dress in light clothing and stay in a cool room if you’re running a temperature.

  
  

• Stay hydrated and nourished: Dehydration can sneak up on you when you’re ill. Try to sip fluids regularly, even if you don’t feel like it – water, electrolyte solutions, broth, or ice pops are great. If solid food is hard to handle, go for bland items or whatever you can tolerate (crackers, toast, soup). The key is to avoid going long periods without food or drink because low blood sugar and dehydration both make seizures more likely. Set a timer to remind yourself to drink if needed.

  
  

• Keep taking your epilepsy medications: This one is critical – being sick is not a reason to skip your meds. If you have vomiting or severe diarrhea and worry you didn’t absorb your medication, call your doctor for guidance. They might advise an extra dose or other solutions. If you simply can’t keep pills down, let your healthcare provider know right away; for some situations there may be alternate forms of medicine (like suppositories or injections) to use temporarily. Also be cautious with any new medicines: ask the pharmacist or doctor if an over-the-counter cold or flu remedy is safe with epilepsy.

  
  

• Rest and sleep: Give yourself permission to take it easy when you’re sick. Pushing yourself (physically or mentally) when ill can prolong recovery and ups stress. Take time off school or work if you need to – your health comes first. And since being sick often messes with nighttime sleep, try to nap during the day if you can to avoid total sleep deprivation. Even short catnaps can help. If a stuffy nose or cough is keeping you up, use remedies to relieve those symptoms at night (e.g., saline nasal spray – which is safe for people with epilepsy) The better you sleep and the faster you recover, the fewer seizures you’re likely to have during illness.

  
  

• Watch out for medication interactions: Some antibiotics and other drugs for infections can lower seizure threshold or interact with seizure meds. Whenever you’re prescribed something new for an illness, double-check with the doctor or pharmacist that it’s safe for someone with epilepsy. This is especially true for certain antibiotics – make sure all your doctors know you have epilepsy, so they can choose meds that minimize risks.

  
  

In short, when you’re under the weather, amp up the self-care. Many young adults try to “power through” sickness due to school, jobs, etc., but if you have epilepsy, listening to your body is extremely important. A bit of extra rest, hydration, and attention to fevers and meds can go a long way toward preventing seizures when you’re sick.

Hormonal Changes

Why it’s a trigger: Hormones can play a big role in seizures – especially for women. Many young women with epilepsy notice that their seizures tend to spike at certain times in their menstrual cycle. This is often called catamenial epilepsy. Roughly half of women of childbearing age with epilepsy report more seizures around their monthly period. The usual pattern is an increase in seizures either around ovulation (mid-cycle) or in the week before your period starts when hormone levels are shifting. Why? It comes down to the hormones estrogen and progesterone. Estrogen can make brain cells more excitable (raising seizure risk), while progesterone has a calming, anti-seizure effect. Just before your period, progesterone drops a lot – potentially removing that calming influence and making seizures more likely.

Hormonal birth control, pregnancy, and menopause are other times hormones change and can affect seizures, but for young adults the monthly cycle is usually the big one. (Men with epilepsy don’t experience monthly hormone cycles, but young men can still see hormonal effects in different ways – for example, testosterone or stress hormones might influence seizures, though this is less understood.)

Tips for hormonal triggers: If you suspect hormones affect your seizures, there are ways to address it:

• Track your cycle and seizures: Use a calendar or an app to log both your seizures and menstrual periods. Over a few months, you might see a pattern – like seizures clustering on certain days of your cycle. Tracking is key: if you can show your neurologist a clear link between your cycle and seizures, you two can plan around it. This data is also empowering for you, because you’ll know when to be extra careful (for instance, maybe avoid pulling all-nighters or drinking alcohol during your high-risk week).

  
  

• Talk to your doctor about medication adjustments: For some women, doctors recommend temporarily adjusting epilepsy medication doses around the cycle. For example, if you always have seizures right before your period, the doctor might advise a slightly higher dose during those days or adding a small extra medication short term. Never change your medication on your own, though – always do this with medical guidance. Another strategy is using a fast-acting medicine (like a benzodiazepine) for a few days around your period to prevent seizures. These approaches depend on the individual and should be discussed with your neurologist.

  
  

• Consider hormonal therapies: Some women find that going on a consistent-dose hormonal birth control pill (one that keeps hormones steady) or even taking supplemental natural progesterone can help with seizure control. The research is mixed – some small studies showed progesterone therapy helped some women, but a larger study didn’t find a big overall benefit. Still, if your seizures are clearly hormonal, it’s worth asking your doctor if hormonal treatments could help. Important: Some epilepsy medications can make birth control pills less effective, and vice versa, so make sure any doctor you see knows all the meds you take. Managing epilepsy and reproductive health can be complex, so consider seeing an epilepsy specialist who has experience with women’s issues.

  
  

• Practice extra self-care during hormonal times: If you know, for example, that the week before your period is a vulnerable time, plan ahead to reduce other triggers during that window. That means prioritizing sleep, not skipping meds, avoiding excess stress or alcohol, and generally being kind to your body. You might not be able to eliminate the hormonal trigger, but you can stack the deck in your favor by controlling the controllable triggers. Some women schedule a lighter workload or make sure they have support (like family or friends aware to check in) during their bad week.

  
  

• For men: Young men don’t have monthly cycles, but they do experience hormonal changes during puberty and even daily fluctuations in testosterone, etc. There isn’t a well-defined “hormone-triggered” pattern for men like catamenial epilepsy in women. However, general advice applies: keep track of any patterns (for instance, some men report more seizures in early morning when certain hormones peak). If you notice a pattern, discuss it with your doctor. Ensuring overall health – including managing stress (cortisol is a stress hormone that can trigger seizures indirectly) – is the best approach.

  
  

Hormones might feel like an “unseen” trigger, but by tracking and working with your healthcare team, you can often blunt their impact. Many young women with epilepsy lead full lives – periods and all – by anticipating hormonal effects and adjusting their management plan accordingly. Don’t be shy about bringing this up with your doctor; it’s an important part of epilepsy care.

Missed Medications

Why it’s a trigger: Missing your anti-seizure medication (even a single dose) is one of the most common and preventable seizure triggers. Anti-seizure medications (also called ASMs or AEDs) work by keeping a steady level of seizure-fighting activity in your brain. If you skip a dose, or take it much later than usual, the level of medicine in your bloodstream can drop too low and allow a seizure to happen. Think of it like a safety net – when you miss a dose, there’s a hole in the net. Many breakthrough seizures (seizures occurring in someone who otherwise has been doing well) are traced back to missed pills. It’s especially easy for busy young adults to forget doses – your schedule might be irregular with classes, work shifts, social events, or travel across time zones. But maintaining a consistent medication routine is absolutely crucial for controlling epilepsy.

Tips to never miss a dose: Building good medication habits will dramatically reduce your seizure risk. Here’s how to stay on track:

• Set daily reminders: Use technology to your advantage. Set an alarm on your phone for your medication times (many of us take meds morning and night, so two alarms). There are also smartphone apps specifically for medication reminders that won’t turn off until you confirm you took it. If you prefer old-school methods, stick notes on your fridge or bathroom mirror. The key is to make the reminder impossible to ignore.

  
  

• Link it to a routine: Tie taking your meds to something you do every day, like brushing your teeth in the morning or eating dinner. For example, keep your pillbox next to your toothbrush or coffee maker as a visual cue. If it’s part of an existing routine, it’s harder to forget. Some find it useful to use a weekly pill organizer – that way you can see if you’ve taken today’s dose or not (and it’s satisfying to see the empty compartments as the week goes on!).

  
  

• Carry a backup dose: Life is unpredictable. If you’re going out with friends and end up staying out later than expected, you don’t want to be caught without your medication. Keep a spare dose (or a day’s worth of doses) in your bag, backpack, or locker in a small clearly labeled pill case. That way, if you’re not home when a dose is due, you can still take it on time. This is especially useful for those in college or always on the go.

  
  

• Use adherence tools: Consider using medication tracking apps or devices. Some apps will not only remind you but also log when you took your dose, which you can share with your doctor if needed. There are even smart pill bottles that glow or beep at dose times. If you have trouble remembering whether you took a dose (very common!), these tools provide an extra layer of assurance.

  
  

• Educate your close circle: Tell your roommates, partner, or a close friend about your medication schedule. They can give you a friendly nudge (“Hey, did you take your meds?”) if they notice you haven’t. Sometimes a buddy system helps, as long as you’re comfortable sharing. It’s not about being policed, but having support to stay healthy.

  
  

• Never adjust or stop on your own: It’s vital to take medication as prescribed. Do not skip doses or change your medication schedule without medical advice. If you’re experiencing side effects or have concerns (like you feel the dose is affecting your concentration at work), talk to your doctor before making any changes. They might adjust your treatment plan safely. Suddenly stopping or frequently missing medication can not only trigger seizures but also put you at risk for a severe, prolonged seizure.

  
  

Sticking to medication can be hard – we get it. Life gets busy and pills can be annoying. But this is one trigger that’s fully under your control, and avoiding it will greatly improve your odds of staying seizure-free. Set yourself up for success with reminders and routines, and think of your medication as a non-negotiable part of your self-care, just like eating or sleeping.

Conclusion: Take Charge of Your Triggers

Understanding and managing triggers is a powerful way to live better with epilepsy. It might feel like a lot – keeping stress in check, getting enough sleep, planning for sick days, hormones, and never missing meds – but you don’t have to do it perfectly. Start with one area at a time, and remember that small changes can make a big difference. Maybe this week you focus on a consistent bedtime; next week, you organize a pill schedule; and so on. Over time, you’ll build an epilepsy management routine that fits your life.

Also, don’t hesitate to reach out for support. Your doctors, school disability services, employers, and epilepsy support organizations can all help you navigate triggers and safety. For example, an epilepsy specialist can work with you on a personalized plan for catamenial seizures or photosensitivity, and organizations like the Epilepsy Foundation offer helplines for advice. Many young adults with epilepsy find that after some trial and error, they gain confidence in recognizing their triggers and feel more empowered because they know how to reduce their seizure risk. You’ve got this – one step at a time, armed with knowledge and support.

Stay safe, take care of your well-being, and remember you’re not alone on this journey. By being proactive about triggers, you’re stacking the odds in your favor to live a full, vibrant life with epilepsy.

Resources

• Epilepsy Foundation – Seizure Triggers: Learn more about commonly reported triggers and how to manage them on the Epilepsy Foundation’s website. (Epilepsy.com)

• Centers for Disease Control and Prevention (CDC) – Managing Epilepsy: Up-to-date CDC guidance on living well with epilepsy, including tips for self-management, avoiding triggers, and staying

• NHS (UK) – Epilepsy: Self Care and Safety: NHS advice on lifestyle adjustments for epilepsy – from not missing medication to getting good sleep and keeping a seizure diary nhs.uknhs.uk.

• Epilepsy Foundation 24/7 Helpline: If you need personalized support, the Epilepsy Foundation’s helpline (1-800-332-1000) is available 24/7 with specialists who can answer questions and connect you to resources epilepsy.comcdc.gov.

• Epilepsy Action (UK) – Seizure Triggers Information: Epilepsy Action’s resource on seizure triggers and how to avoid them, including practical tips for stress, sleep, and lifestyle adjustments (epilepsy.org.uk).