Concussion Self-Care Tips and Stages for Proper Healing

Understanding Concussions and the Importance of Self-Care

Concussions are a type of traumatic brain injury caused by a blow or jolt to the head that disrupts normal brain function. Proper self-care after a concussion is vital for healing.

Causes and Symptoms of Concussions

Concussions often result from sports collisions, falls, car accidents, and blows to the head. Symptoms include:

• Headache or head pressure
• Nausea or vomiting
• Dizziness, feeling off-balance
• Blurred vision or light sensitivity
• Ringing in ears
• Fatigue and low energy
• Difficulty concentrating or remembering
• Irritability, sadness, nervousness
• Sleep disturbances

When to Seek Emergency Care

Seek immediate medical care if you experience:

• Seizures
• Loss of consciousness
• Increasing headache or nausea
• Dilation of one or both pupils
• Confusion, agitation, weakness
• Vomiting more than once
• Neck pain or tenderness

These can indicate a more serious head injury needing emergency evaluation.

Concussion Recovery Timeline and Process

Concussion recovery varies widely but generally progresses through stages:

Initial Rest Stage (2-3 days)

• Total rest with minimal sensory input or cognitive exertion
• Introduction of light activity after initial 48 hour rest period

Light Activity Stage (3 days - 2 weeks)

• Gradual return to light cognitive activity in short intervals
• Low-intensity activities like walking or stationary biking for 10-15 minutes

Moderate Activity Stage (2 - 4 weeks)

• Increased mental activity with frequent breaks
• Higher heart rate activity under 30 minutes with rest afterward
• Light weight strength training allowed

High Activity Stage (4+ weeks)

• Full cognitive load resumed
• Longer cardiovascular workouts
• Progressively heavier lifting with spotters
• Non-contact practice drills

Each stage ensures symptoms don’t worsen before advancing. Young athletes progress through stages more slowly with guidance. Expect setbacks and adjust activity levels accordingly.

Concussion Self-Care Fundamentals

While recovering, tailor activities to your stage and closely monitor symptoms with these self-care tips:

1. Get Plenty of Rest and Sleep

Brain cells heal during sleep. Aim for at least 8 hours nightly with daytime naps or rest breaks when needed.

2. Avoid Sensory Overload and Stimulation

Prevent worsening symptoms by avoiding loud noises, bright screens, visually-busy environments, and information overload.

3. Stay Hydrated and Well-Nourished

Drink plenty of water and lower sugar intake. Enjoy proteins, fruits, vegetables, healthy fats and avoid alcohol, caffeine and junk food.

4. Scale Back Your Schedule

Reduce work and social obligations appropriately until tolerances improve. Conserve mental energy.

5. Practice Relaxation Techniques

Try yoga, deep breathing, meditation, massage, or float therapy to reduce tension and relieve headaches.

Lifestyle Factors Supporting Concussion Recovery

Adopting healthy long-term lifestyle habits optimizes wellness and may protect brain health. Focus on:

Regular Exercise and Movement

Low to moderate cardio, yoga, Tai Chi, and walking improve blood flow, oxygenation and support self-healing.

Stress and Emotion Management

Anxiety, depression, irritation and strong emotions strain the recovering brain. Counseling, social support, relaxation practices help.

High Quality Sleep and Consistent Routines

Reestablish regular sleep-wake times. Ensure room is cool, dark and quiet for best sleep quality to promote healing.

Healthy Diet and Hydration

Enjoy clean, whole foods diet low in sugar and high in antioxidants from fruits, vegetables, fish and plant oils to reduce inflammation.

Brain Training and Games

Word puzzles, memory activities, strategy games and apps stimulate new neural connections but don’t overdo it!

Positive Social Interactions

Surround yourself with supportive relationships but set limits to avoid feeling overwhelmed and fatigued.

Nature Exposure and Environments

Spending time outdoors, exposed to fresh air, sunlight, greenery and nature aids in recovery.

Warning Signs to Return to the Doctor

While setbacks during concussion recovery are common, contact your doctor if you experience:

• Return of symptoms with normal levels of activity
• Worsening symptoms like vision changes, seizures, neck pain
• New concerning symptoms emerging days later
• Feeling persistently foggy, confused or slowed down
• Struggling to work or complete routine tasks
• Worsening headache or head pressure
• Dizziness or balance problems
• Mood changes like depression or irritability
• Sleep pattern changes or insomnia

You may need imaging tests or medication to manage troublesome symptoms interfering with your ability to function.

Seeking Expert Guidance on Recovery

To ensure proper progression through recovery stages, consider getting help from:

Athletic Trainers or Physical Therapists

Guide conditioning programs and monitor symptom response to graded exercise.

Occupational Therapists

Help adapt environments and recommend strategies to improve concentration, balance, coordination, sleep and emotional health.

Neurologists or Rehabilitation Specialists

Prescribe medications for headaches, dizziness or mental health issues. Provide referrals for neuropsychological testing and counseling.

Primary Care Providers

Coordinate care plans, order imaging or vision tests if needed, and manage medications for optimal wellness support.

Let providers know if you hit recovery roadblocks needing specialized care.

Supporting Others Recovering From Concussions

As a caregiver, friend or family member, gently encourage the concussion patient to:

• Follow medical advice and stick to activity restrictions
• Get extra rest, relaxation and proper nutrition
• Avoid overstimulation from electronics, environments
• Express emotions freely in a judgement-free zone
• Return for medical care if symptoms seem to regress

Provide practical help and empathetic listening during the recovery process.

Concussion Healing Relies on Self-Care

Recovering from concussion requires patience as symptoms gradually improve through progressive activity stages. Listen carefully to your mind and body, avoid overexertion, and implement healthy supportive lifestyle strategies for optimal recovery.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.