Managing symptoms

Headaches are common after a concussion. Here are ways to manage them:

Lifestyle changes:

1. Go to bed and wake up at the same time every day. Reduce naps and keep them short (20 minutes or less) and early in the day.
2. Eat three balanced meals a day. Choose foods high in protein.
3. Drink 4 to 6 cups of water per day. Limit sugary drinks, caffeine, and diet sodas.
4. Find ways to relax, like deep breathing or listening to music.
5. After the first 24 to 48 hours, start light activities like walking. Aim for 10 to 15 minutes a day and consult your health care provider before increasing intensity.

If your headaches don’t improve after a few weeks, talk to your health care provider. Medication and physical therapy may also help.

1. Healthy habits

• Go to bed and get out of bed at the same time every day.
• Keep a bedtime routine, like a warm bath or reading.
• After the first few days:
  • Avoid naps if possible. If you're very sleepy, limit naps to one per day before 3:00 p.m. Keep it shorter than 30 minutes.
  • Try to sleep in a bed.

2. Diet, exercise, and lifestyle

• Get some natural light during the day (ideally in the first hour of waking up)
• Avoid sugar and caffeine 4 to 6 hours before bed.
• Avoid alcohol too close to bedtime.
• Avoid heavy meals late in the evening.
• Consider having a bedtime snack that includes protein.
• Eat foods rich in magnesium, iron, and B vitamins to help your body produce melatonin, which promotes sleep.
• If your health care provider approves, aim for 30 to 60 minutes of exercise per day.
• Avoid exercising too close to bedtime.

3. The sleeping space

Keep your bedroom dark, quiet, cool, and comfortable. You can use neutral or natural sounds (a fan, or noise machine) to block out noise.

• Try to do activities like reading, watching TV, or using the computer in another room.
• Keep computers, tablets, and phones out of the bedroom. If they must be there, turn them off or use sleep mode.
• Avoid digital clocks with bright numbers. If you can’t, turn the clock away from your bed.

If sleep problems continue, talk to your health care provider.

After a concussion, you may feel anxious or irritable. These feelings can be caused by the injury or the changes it brings to your life. Mood changes and stress can also slow your recovery.

Signs and symptoms of mood changes and stress

Mood changes and stress can affect your body, emotions, and behaviour in different ways. Here are some common signs and symptoms:

Try these tips to improve mood and reduce stress:

• Get enough sleep.
• Eat healthy meals.
• Take gentle, 10-to-15-minute walks daily.
• Return to your daily activities with rest between tasks.
• Plan realistic goals for the day.
• Do activities that relax and comfort you.
• Stay connected with loved ones.
• Remind yourself that recovery takes time, and you will get better!

If mood changes and stress are not improving after a few weeks, talk to your health care provider. Counselling or medication may help.

Helpful resources:

If you're feeling stressed, these resources may help:

• Anxiety Canada
• Bounce Back
• Foundry BC
• Online Mental Health (keltyskey.com)

Dizziness can occur after a concussion due to changes in vision, inner ear issues, neck injury, or medication side effects. It usually improves within three to four weeks. To stay safe, avoid sudden movements and take precautions, like using railings when climbing stairs and avoiding ladders.

If dizziness persists, your health care provider may refer you to a specialist for further treatment, such as vestibular rehabilitation.

Dizziness can make it hard to stay safe at work. Talk to your primary care provider about whether you should change any of your work tasks.

Concussion can make it hard to concentrate, remember things, or think clearly. These problems usually improve as headaches, sleep, and mood get better. In the meantime, try strategies like reducing distractions, working on one task at a time, and breaking larger tasks into smaller steps.

Tips to help with thinking issues:

• Reduce distractions (e.g., turn off the TV when talking on the phone).
• Focus on one task at a time.
• Break tasks into smaller, manageable steps.
• Allow more time to complete tasks.
• Work in a quiet area whenever possible.
• Use tools like calendars, agendas, or to-do lists.
• Keep important items in the same place to avoid losing them.

Plan for rest breaks throughout the day to avoid becoming overwhelmed. If thinking problems persist, talk to your health care provider.