Concussions are serious business, and I am currently coming out of my fifth. Although this time I was lucky enough not to get another facial scar, facial scarring often comes hand in hand with concussion. Studies have found, that one-third of facial trauma patients report experiencing symptoms and concussion can leave scars on your brain.
Before anyone thinks I am giving unsolicited medical advice…I am not a doctor. You should always consult your doctor about the best care for your unique concussion.
However, I have found that the following strategies have helped me manage my symptoms, maximise the brain power I was allotted each day and speed up my recovery. As, anyone who is suffering from concussion will know, it can feel endless and completely debilitating. I want to share these tips for anyone struggling with the hopes they will help you on your own recovery journey.
Tips For Managing Concussion Symptoms & Enhancing Recovery
1. Reduce Screen Time
This is difficult for most people as we are so heavily reliant on our phones and most of us work on a laptop. However, this is a must. Honestly, depending on the severity of your concussion, looking at a screen, especially in the first few days of your recovery, will feel like you have just put your brain in a microwave within minutes. A study by the National Library of Medicine found that teens and young adults should avoid using screens (like phones, computers, and TVs) for the first 48 hours after a concussion. Doing so can help reduce concussion symptoms faster.
Even though I am questionably no longer a ‘teen or young adult’ I found I needed a lot longer than 48 hours break. I found scheduling screen time during my optimum working hours imperative for productivity. By using this strategy, I could make sure I had my top priorities accomplished before my brain felt overstimulated. This lasted a good two weeks from my initial injury.
2. Be Organised
Bad memory and confusion are top concussion symptoms. It took me being an hour late for a girlfriend’s birthday, after getting totally lost in the house, to start getting organised. I found planning my day the night before, writing everything down, and placing all the things I would need for the next day in the same place helped massively. This is especially important if you live alone, as it will help reduce the chances of feeling overwhelmed.
3. Embrace The Quiet
As a very energetic person, chilling out is not one of my strengths and I desperately wanted to get back to exercising. A paper by the University Of Michigan Health Neurological Department warns that returning to exercise too soon after a concussion can slow recovery. In extreme cases causes second-impact syndrome (SIS). SIS increases your risk of severe complications like brain swelling and bleeding and can be fatal. So, after a few severe headaches and tidal waves of fatigue, I conceded and embraced the downtime. I started by taking short walks with the dog, before upgrading to cycling about a week after my injury. I learnt quickly to avoid any exercises that made my brain feel like a plate of jelly.
If you want to get back to exercising, you must listen to your body. Test small gentle activities out but as soon as you get a hint of pressure in your head, concede to the sofa. You don’t want the symptoms to last any longer than necessary.
4. Sleep More
Sleep after a concussion is vital to brain healing and symptom management. I would like to point out that this is SLEEP, not bed rest. Studies show that resting up for most of the first 1-3 days following the start of your concussion is helpful (just like if you have the ‘flu). But staying in bed any longer than this has been shown to make post-concussion symptoms worse.
During the first few days of my concussion, I would get waves of severe fatigue and just need to go to bed immediately. As I started to feel more energised, I was still very aware that my brain power was limited. To help my brain heal and maximise my energy, I scheduled naps throughout the day. These would normally coincide with my lunch break so I could re-energise for the afternoon. Along with napping, I made sure I went to bed early, often sleeping 9-12 hours. I did not set alarms to wake up as I knew my brain needed the rest.
I am aware that not everyone will be able to manage their schedules so freely, but this is your brain we are talking about. Keep an open communication channel with anyone like your boss. Let them know exactly what you need to put in place to manage your responsibilities without overdoing it. If your boss is less than accommodating, I would check in with yourself. What’s more important, your brain, health and life or deadlines? Sick days are meant to be used, and you can always find another job, the brain you have is the only one you got.
5. Try Cold Plunges
Right now, there’s no scientific proof that cold plunges help or don’t help with concussion recovery. BUT… they have been found to boost levels of dopamine and endorphins, creating alertness and happiness. I personally found cold plunges a game changer in helping clear the pressure on my brain. Plunging daily helps keep fatigue at bay. I could focus longer and generally functioned better.
If you are interested in learning more about the benefits of cold therapy on recovery, check out Wim Hof, the Iceman. His journey with cold therapy is amazing and backed by scientific research.
6. Be Conscious Of Your Diet
At the start of my concussion, I felt very sorry for myself and did not have the best diet, favouring comfort food such as pizza and ice cream. After the first few days, I knew I wasn’t helping myself, so I researched what foods would best enhance my recovery. I found that foods rich in magnesium, zinc, folate, choline, Omega-3s, and antioxidants, were best. This included leafy greens, lots of eggs, avocados, fatty fish, berries, walnuts, seeds and green tea.
I also stopped eating a few favourites that I knew weren’t helping. For example, I loathed kicking my coffee habit, but it had been causing my brain to go into overdrive and peak my anxiety levels. I also had to stop apples, dates, and bananas, for some weird reason. They seemed to suddenly cause me to sugar spike and feel nauseous.
Before you ask, alcohol was a no go! Even once I felt better, I made the mistake of thinking….’ooo just a little bit’. I would have half a glass of wine and feel terrible for the next two days. It just isn’t worth it.
If you’re thinking your shifting your diet could help with your recovery, consult your doctor before making any major changes and always listen to your body about what’s working and what’s not.
7. Be Open To Alternative Medicines
I hate being told the only thing I can do to recover is rest. I always dedicate myself to discovering the fastest, most effective method of recovering possible after any injury or surgery. However, concussion is a difficult injury to navigate as it’s not as simple as rubbing ointment on a wound or taking medication. The most effective treatment I’ve found is electro-acupuncture.
Research has found that electro-acupuncture quickly increases blood flow to the brain while simultaneously clearing swelling around the brain. Even though sticking needles loaded with electricity into my head is not my idea of a good time, I started a 4-week program about 2 weeks after my initial injury. I felt more energised, clearer, and more focused. My concussion symptoms cleared for several days after the initial treatment. Unfortunately, the day before my next appointment I suffered severe fatigue, as the benefits of the treatment wore off. I would caution anyone who chooses this treatment to not immediately jump back to life at 100 miles per hour after the first session. Although you feel 100% better, its not a miracle cure and I would ask your doctor if its suitable given the severity of your concussion.
Conclusion
Recovering from a concussion can be a challenging and sometimes frustrating process, but these strategies can help ease your symptoms and support your healing journey. Whether it’s reducing screen time, getting more sleep, or exploring alternative therapies, taking small, mindful steps can make a big difference in your recovery. Remember, it’s important to listen to your body and consult your healthcare provider before trying new methods.
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