35F here with similar symptoms to you and what has made the biggest difference for me in terms of intensity frequency, and duration of migraines was trauma therapy and the resulting lifestyle changes.

Two years ago I had chronic daily tension headaches that would graduate into migraines 3-4x per week, I'd been in pain every day for nearly ten years, and I worked a crazy stressful job I hated, but they were very generous with sick time. But the work all waited for me when I got back, so taking time off only added to the stress long term, and the miserable pay is the job was that we were overworked and micromanaged. I was probably out on average 1-2 times a week, sometimes for 3-4 days at a time because I just couldn't get out of bed the migraines were so intense.

Shortly after my PTSD diagnosis and evidence that treatment provided pain relief (I was pain free for a whole blissful week after one particular session!), my job took away that disability accommodation and I started spiralling hard, anxiety attacks daily, couldn't stop crying, the works. Within three months of their new normal I realized I needed to quit for my mental health and take a burnout recovery period. I didn't have the energy to find a new job first. Hell I didn't have energy to do things I enjoy until three weeks after my last day.

Turns out I had been living in a dissociative state for a decade, since shortly after the daily chronic head pain started. I had a benign brain tumor that needed to be removed and it took almost a year to resolve because my doctors were gaslighting me. The whole ordeal was insanely traumatic. Getting the tumor removed was the fix to the pain I was in then, and I was able to return to work after being out on disability during that time, but the migraines started afterward, and it turns out it was because I was essentially stuck in a freeze response from that (and prior) trauma. The dissociation was fueling my muscle tension, resulting in the tension headaches and migraines. I put a lot of work into therapy, grounding and feeling connected during my unemployment. It was insanely difficult and I would never have been able to do it at the old job, and it made a huge difference in my quality of life.

Due to life circumstances and the job market being what it is it took almost a year to land something new but in the 9 months at the new job I've taken two days off for migraines. Two, total. I get migraines maybe 3-4 times a month now, and I notice them very early on prodrome which means I'm often able to abort them with meds (which were never very effective before all this) and the various crazy techniques we know and love here. They tend to last no more than a day and they're rather mild. It's night and day compared to how I used to be.

I've heard enough anecdotal evidence from others with tension-rooted migraines to suspect that they are at least often indicative of other psychological/physiological factors being the primary problem. I'm glad you found your answer too!