These rebound headaches are difficult toget rid of. I know of people who just stopped taking all abortives and tylenol...or any other nsaids and such, to ride out the long road. It has to be horrendous and I could never do it that way.
I always needed steroids to get back on my feet. Your doc should be able to prescribe a taper pack for you. This is a hard lesson learned and I have done it myself on a few occasions.
In the meantime, it helps to keep damp hand towels in the freezer or maybe some lidocaine patches. I will cut those patches to fit the side of my face that hurts and my neck. I really feel for you and hope something helps you soon.

I think you have rebound headaches too. I can relate to that. I will go for several days where I have headaches that will last for 10 hours at a time then stop. That's if I don't take a rescue med. Generally they start out early in the morning and will last for 10-12 hours if I don't take a rescue med. But it's a catch 22. If I take them too frequently, then I go into a rebound phase. These are called medication overuse headaches. I am trying to taper off from the triptans and excedrine as they can definitely cause rebound headaches. I get headaches almost every other day. I am trying to just get through them and taper off of the meds. My headaches usually come in the early am upon waking or late morning. They are usually on one side of my head. I wear ice hats which help or use ice bags.

I would try going with gepant (Nurtec) as part of your rescue med cocktail. I take Maxalt & Nurtec together because Maxalt alone gives me the hangover that you describe. For preventative- try anti-cgrp (Emgality, Aimovig, Ajovy) and Botox; when we go out to someplace that I think will trigger a migraine I pop a Nurtec a few hours before.

My jury is out on rebound, I asked my doctor about it, she didn’t have any concerns if I took Maxalt more than 8 days a month. Maybe if I took it everyday that would be a different story.

I am so sorry. It sure is a day to day thing, isn't it?

I found that my daily routine is crucial to controlling my condition. Waking at the same time, eating at the same time, etc.
Sugar is a big issue, as is chocolate and other allergens. That being said...
I know I'm having rebound from taking tylenol too much (>3 days in a row).
I know it's a recurring migraine if it starts up early or mid day and feels like the one from the day before.