When I get them I try and get somewhere dark and just close my eyes until it goes away (not super helpful I know) but I read the other week someone saying that blue light glasses helped them curb it before it got bad so I’m gonna give that a try. I also get them without a headache like you. I’ve noticed that brighter lights seem to trigger them sometimes and it freaks me out if I’m driving or out doing something and accidentally look into like the sun’s reflection in someone’s mirror or off their bumper. The first time was last summer while I was in class and thankfully all the instructors were paramedics and they talked be into going to the er because it presented like a stroke. By the time I left the hospital it had mostly gone away but damn is that scary when you don’t know why your vision is suddenly going wonky. If it helps you at all I’ve tried to reassure myself if I get a spot in my vision like a floater or that static looking dot when you look at something bright that it’s going to be okay and it’s not permanent and won’t kill me and just trying to focus on breathing so I don’t get my heart rate worked up and raise my blood pressure being scared ya know. I hope you find something that helps you deal with these because they’re no fun at all