Overview of Self-Care
This page gives an overview of types of self-care that one can use to help with symptoms of a concussion. The newest guidelines recommend that the first 48 hours should be a period of “relative rest” (which includes activities of living and light walking) and reduced screen time; read about relative rest here. Following relative rest, there should be a gradual return to physical activity that is dependent on each individual. There are also many great ways to help when an individual is suffering from sensory sensitivity after a concussion, such as earplugs, wearing a hat, and reducing stress from screens. It is also important to be aware of mental health throughout recovery. Concussions can impact one's mental health through mood swings, irritability, anxiety, and depression. Sleep and nutrition can significantly impact an individual's recovery. Having resources and tools to help can be highly beneficial when recovering from a concussion.
Table of Contents
Sleep
Sleep is a “top of the cascade" issue for recovery–one of the most critical factors–and has neuroprotective and neuro-recuperative (healing) effects on the brain. In the early stages of a concussion (typically the first week), concussion patients may sleep more than usual and may need daytime naps; it's important to allow for this. After this early stage, concussion patients often have trouble falling asleep or staying asleep. Research shows that 30% to 70% of concussion patients have sleep-wake problems. Additionally, 43% to 73% have symptoms of fatigue. All these symptoms are normal in the early stages after a concussion, and it is vital to listen to your body. You can try some self-care tips on this page, but if your sleep problem persists, it is important to see a sleep specialist.
Concussion patients are usually asked just one or two questions about sleep when they are evaluated by their primary care physician or even at a concussion clinic. Sleep problems are often overlooked because healthcare providers may focus on treating other symptoms. If you are having persistent or severe problems with sleep after a concussion, ask your primary care provider for a referral to a sleep specialist who can diagnose and treat persisting sleep disorders. See our section “Sleep Specialists” (scroll down) for information on finding a qualified sleep specialist. Please also read our in-depth resource page, Sleep & Sleep Problems.
Concussion Related Sleep Disorders
It is common for an individual who has sustained a concussion to develop a sleep disorder. The most common sleep disorders are sleep apnea, insomnia, and hypersomnia. These sleep disorders can be triggered or worsened by a concussion. Sleep plays a pivotal role in the recovery process, so it is essential to talk to a healthcare professional if experiencing any new sleep problems. To learn more, visit our resource page, Sleep & Sleep Problems.
Ways to Promote Sleep
Melatonin
The Mayo Clinic notes that melatonin does not cause dependency but is for short-term use only and may have some side effects.
"Melatonin levels rise about two hours before bedtime," according to an article in John Hopkins Medicine. Create optimal conditions for melatonin to do its job by keeping the lights low before bed. Stop using your computer, smartphone, or tablet—these devices' blue and green light can neutralize melatonin's effects. If you watch television, be sure you're at least six feet away from the screen. Turn off bright overhead lights too. Meanwhile, you can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a sunny window.
For more information on melatonin, see our Medication resource page.
Reduce blue light from screens
Use f.lux software or iPhone Night Shift mode to reduce the blue glow of the nighttime screen, which may help you sleep better. Scroll below for additional information.
Alcohol, meals, and sleep
Research indicates that drinking alcohol up to one hour before bedtime can reduce the body's melatonin production by up to 19%. What you eat and when you eat also affects your sleep.
Medication
Consider asking your doctor for a short-term prescription of a nonaddictive sleep aid, such as Trazadone. If your sleep problems continue, you may request a referral to a sleep specialist.
Cannabis
Research indicates that CBD (cannabidiol) helps with sleep; see our resource page, Cannabis for Concussions.
Sleep Specialists, Cognitive Behavioral Therapy, and CBT apps
Finding a Sleep Specialist
You can find sleep specialists by using the search tools of the Society of Behavioral Sleep Medicine or the Penn International CBT-I Provider Directory.
Psychology Today has a therapist directory, and a New York Times article on CBT-I and sleep recommends looking for therapists in the directory with “specific training in CBT-I.”
Alternatively, ask your primary care provider for a referral to a sleep specialist.
The Sleep Foundation has an article on how to choose (and find) a professional specialist in CBT for insomnia.
You can get free resources from the American Academy of Sleep Medicine and free Educational Resources on Sleep from the National Institute of Health.
Cognitive Behavioral Therapy (therapist and app-based)
Cognitive behavioral therapy (CBT) is considered the most effective treatment for insomnia and has been shown to be successful with concussion and TBI patients. Typically, a patient sees a CBT therapist once a week for six to eight weeks. See our resource page, Cognitive Behavioral Therapy.
Cognitive Behavioral Therapy apps were found to be effective in combatting insomnia in a 2017 research study, as well as a 2016 study. The study also concluded that CBT apps have “likely benefits beyond sleep to mental health and well-being.”
NPR has an excellent article about CBT-I apps for insomnia, as does a New York Times article. In the NPR article, several sleep counselors recommend the FREE app developed by the Veterans Administration called CBT-i Coach. The New York Times article recommends the free Insomnia Coach, also by the Veterans Administration and Conquering Insomnia, a 5-week program that costs $50-$70.
Sleepio and SHUTi are additional Cognitive Behavioral Therapy programs that have proven effective and are recommended by Dr. Charles Czeisler, Professor of Sleep Medicine at Harvard Medical School. Both Sleepio and SHUTi are subscription-based online programs.
Recovery: Don’t hide in a dark room!
Many patients are inaccurately told by friends and healthcare providers (those who are not up-to-date on the most recent guidelines) to rest until all symptoms are gone and to stay in a dark room; this is called “cocooning.” Cocooning is outdated advice that impedes recovery. Do NOT lie in a darkened room resting for extended periods during the day, even in the first 24-48 hours.
The newest guidelines recommend “relative rest” starting immediately after a concussion and up to 48 hours after the concussion. “Relative rest” includes doing activities of daily living even in the first 24-48 hours after the injury. Activities of daily living include light household chores like preparing a meal, washing the dishes, visiting with friends and family in a calm environment, etc.
Exercise
This section gives an overview of exercise after a concussion. For more in-depth information about exercise, see Graduated Exercise Therapy and our blog posts, Aerobic Exercise as Therapy and Exercise for Concussion Monitoring and Rehabilitation.
The newest guidelines recommend “relative rest” starting immediately after a concussion and up to 48 hours after the concussion. Included in “relative rest” are “other light physical and cognitive activities… as tolerated.”
“Relative rest” includes a “return to light-intensity physical activity, such as walking that does not more than mildly exacerbate symptoms, during the initial 24–48 hours following a concussion.”
Starting light-intensity physical activity in the first 24-48 hours after a concussion reduces the risk of symptoms persisting longer than a month.
Read about progressing your exercise after the first 48 hours here.
Recommended Exercises for Recovery
Low-intensity swimming
Use stationary bicycles, if able
Keep your body active by going out and moving short distances
Gradually introduce more activity staying below the activity level that makes concussion symptoms reoccur or become worse
Exercise to Avoid
Activities that pose a risk for a repeated concussion must be avoided when still experiencing symptoms.
Activities that pose a risk:
Contact activities, such as contact sport
Activities that are high speed
Activities associated with the risk of falling (such as bicycling)
Suggestions for Physically Impaired
Ask your physician or specialist to recommend you to a physical trainer or physical therapist who can tailor a recovery program to your abilities.
Assisted water-aerobics
Set movement goals that meet your comfort level: these goals can be met by traveling short distances or simply keeping your body active in-place
Suggestions for Young Children
For suggestions on toddler-aged exercise recommendations for recovery, see our resource page Pediatric Concussions: Babies, Toddlers, and Children.
Exercise making you dizzy?
After a concussion, you may experience dizziness in busy visual environments or when moving your head quickly; you may feel wobbly, or like you’ve lost your balance. You may get headaches and feel like your eyes are having trouble keeping up with the world. If you experience any of these symptoms, ask for a referral to a Vestibular Therapist or a Physical Therapist who has experience with vestibular issues. Dizziness can be a symptom of disruption to the vestibular symptom. Prolonged dizziness can delay recovery because concussed individuals who are dizzy avoid exercise, and exercise speeds recovery and reduces symptom burden. To learn more, see our Vestibular Therapy and Physical Therapy resources. Dizziness can also be caused by disruptions to the visual system after a concussion; see our Vision Therapy resource.
Dizziness due to lightheadedness, especially when moving from sitting to standing or when standing or walking for long periods of time, can be a symptom of orthostatic intolerance. Concussions can affect blood pressure levels and cerebral blood flow, which can present as orthostatic intolerance. If you feel dizziness for these reasons, you will have to be more cautious in your recovery and should consult with a medical professional. According to a 2016 study published in Heart Rhythm medical journal, Dr. Stephen George had these recommendations for exercise recovery if simply standing causes dizziness or nausea:
When exercising, use caution and learn to recognize signs of dizziness onset and worsening. It’s critical to begin a gradual return to physical activity, and for those with dizziness stemming from orthostatic intolerance, graduated exercise therapy may help reduce this symptom.
Perform exercise training in a recumbent or seated position, using a low-seated stationary bike, seated row machine, or swimming with supervision or in a water aerobics class
Begin recovery training with a 20-minute session (or whatever amount you can tolerate), then increase daily according to your tolerance levels
Beware of air pollution levels
According to UC Davis researcher Pamela Lein, quoted in a New York Times article, air pollution negates all brain benefits of exercise and increases the risk of dementia. The article provides these suggestions for exercising:
Check l the local Air Quality Index on airnow.gov, which rates ZIP code air pollution on a color-coded scale.
Stay away from busy highways.
Consider exercising with air filtration masks during the recovery process.
Athletes
Many athletes feel obligated to return to play and sports-practice settings after a concussion because they believe their concussion is only a minor injury.
This kind of thinking is false.
Athletes: Please refrain from returning to full-contact practice until cleared by your doctor. For more info, see the CATT Return to Sport guideline.
Gradually introducing more activity does NOT mean an immediate return to sports drills, practices, or games.
Yoga
Yoga can help concussion recovery by:
Improving strength and balance
Reduce stress through meditation practices
Increasing resilience and compassion
See research on yoga and meditation for traumatic brain injury rehabilitation at Love Your Brain to learn more.
Love Your Brain
The nonprofit LoveYourBrain has free mindfulness & yoga resources that “explore the benefits of yoga and meditation for brain injury.”
LoveYourBrain also offers free online yoga classes and group discussions, as well as holistic health retreats. In addition, they offer certification-level training in adapting yoga and mindfulness for TBI based on research.
Nutrition
Making sure to provide your body with enriching nutrients is a necessary step to beginning recovery from a concussion. Doing so also maximizes your brain's potential for a full recovery.
The following section provides an overview of dietary suggestions that can supplement your body’s recovery after a concussion, citing The Handbook of Vitamins, The Children's Hospital of Philadelphia, and Broadview Health Center. Check out these newsletter synopses on nutrition:
Foods to Avoid
Stay away from oils high in omega-6
Sunflower oil
Corn oil
Cottonseed oil
Soybean oil
Canola oil
Stay away from stimulant beverages
Coffee
Energy Drinks
Soda Pop
Caffeinated Tea
Limit or eat in moderation: Dairy Products
Milk
Butter
Cream
Cheese
Foods That Help Recovery
Protein
Eggs: Vitamin A, Vitamin B, vitamin D, iron, zinc, and selenium.
White Meat (chicken and turkey): Vitamin B, D, B-3, and B-12
Oily fish (salmon, mackerel, trout, herring, light tuna, sardines): excellent sources of omega-3.
There is no consensus on red meat (beef and non-processed pork). Red meat is high in protein and contains important vitamins such as B12, niacin, B6, iron, zinc, and phosphorus. However, it also can be inflammatory.
Vegetables and Fruits
Beans and Lentils: Similar micronutrients to meat.
Seaweed: Provides B12 and yeast
Refined algae oil: Fish substitute, provides omega-3
Green “Leafy” Vegetables: various vitamins and minerals, and calcium
Nori: Excellent source of B12 for vegetarians and vegans.
Fruits (apples, blueberries, avocados): Natural sugars, Vitamin C, Vitamin E, Fiber
Seeds and Nuts (walnuts, almonds, pistachios, and macadamias): B6, vitamin E, selenium, magnesium, zinc, and omega-3
The Importance of Nutritional Choices Following a Concussion
Scientific studies have emphasized the importance of nutritional choices following a concussion. Through proper nutrition, your body can attain ‘macronutrients’ (fats, proteins, carbohydrates) and ‘micronutrients’ (vitamins and minerals). Macronutrients, such as omega-3 fatty acids, are important in recovery from a concussion. Micronutrients are required components of cellular mechanisms. A well-balanced diet is critical to attaining the 19 micronutrients labeled ‘essential’ by the CDC to bodily function.
A concussion causes damage to the myelin sheath that protects axons, which transmit information between neurons. “Myelin” is the term used to describe the fatty substance that surrounds neurons, allowing for efficient communication between nerves. The cells necessary for myelin production and repair require these nutrients to function properly: biotin (B7), cobalamin (B12), vitamin A, vitamin K, iodine, iron, and omega-3 polyunsaturated fatty acids.
After a concussion, the neurometabolic cascade and subsequent cellular dysfunction cause an increase of reactive molecules in your body that can lead to metabolic stress and neuroinflammation. Antioxidants such as vitamins C and E are useful in counteracting these effects. Research has also shown that riboflavin (B2), niacin (B3), folic acid (B9), vitamin K, and magnesium function to reduce cellular stress. Additionally, vitamin D and B6, zinc, selenium, as well as omega-3 have been shown to balance the brain’s inflammatory response.
The Importance of Omega-3 and a Nutritious Diet
Due to the heavy usage of vegetable oil, the westernized diet is rich in omega-6. For this reason, studies have pointed to an imbalance in omega-3 and omega-6. Research has shown that Omega-6 has an inflammatory effect that contrasts with the effects of omega-3. Therefore, omega-3 intake following a concussion can be highly beneficial as it can help resolve inflammatory processes.
Energy production (produced in the mitochondria, your cells’ batteries) is essential to all ongoing cellular functions, as nothing can occur in the absence of energy. Most B vitamins, along with iron, magnesium, and omega-3, are required for efficient mitochondrial function and cellular energy production.
Following a concussion, essential micronutrients have been found to be depleted, such as vitamins C, D, and E, magnesium, zinc, and omega-3. These need replenishing to begin proper recovery. Research in rats and mice has shown that higher levels of micronutrients and omega-3 prior to sustaining a head injury result in better recovery and less severe symptoms.
Following a traumatic brain injury, cognitive problems may lead to poor dietary choices that result in insufficient intake of essential vitamins and minerals. More research needs to be done to establish concrete information regarding what diet directly leads to improvements in recovery to more concisely educate people on dietary steps to take after a concussion.
Excellent resources for the effect of micronutrients on the body
Handbook of Vitamins, Zempleni, J., Suttie, J. W., Gregory III, J. F., & Stover, P. J., CRC Press, 2013.
Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel. Editors: John Erdman, Maria Oria, and Laura Pillsbury.
Sensory Sensitivity
After a concussion, a cascade of effects occurs in the brain that interrupts proper communication between several neural pathways. As a result of this, concussion patients report a variety of sensory-related symptoms. This section provides information and self-care tips to help patients manage visual and sound sensitivity.
Visual Sensitivity
A study by The National Journal of Medicine found that 90% of individuals with a concussion struggle with visual-motor dysfunction such as:
Light sensitivity
Blurry vision
Eye movement impairment
Sound Sensitivity
Studies have found that concussions are directly correlated with patients’ reported auditory impairments or sound sensitivity. Commonly these impairments range from audio-hypersensitivity to auditory-hyposensitivity. Hypersensitivity is being overly sensitive to moderate sound levels, which triggers physical and cognitive symptoms. Hyposensitivity is when your auditory field is reduced, impacting how well you can process auditory information at lower frequencies.
Help with Sound Sensitivity
Sound sensitivity is a common symptom of concussions and is often part of a constellation of symptoms experienced by those with persisting symptoms after concussion. It can often be hard to avoid loud sounds in crowded city streets, malls, and school hallways; following these few suggestions will minimize how often sound triggers discomforting symptoms, leading to a smoother recovery process.
Use Earplugs or Noise Canceling Headphones
If you’re experiencing high sensitivity to sound, noise-canceling headphones or earplugs will allow you to block out sound to some degree. There are many earplugs and headphones options. High-fidelity earplugs, like those sold by Ear Peace, reduce volume without reducing sound quality.
Noise-canceling headphones are becoming the norm on the audio market and can provide some relief from environmental noise while allowing a user to listen to audio. Headphones like the Bose Quiet Comfort blend noise cancellation technology with audio transparency functions that drown out loud triggering noises and filter audio levels to let you choose how much of your environment you want to hear. (Concussion Alliance has no affiliation with any earplug or headphone companies.)
Do not completely avoid loud noises
While it may be easier to completely avoid loud triggering noises, doing so actually hinders concussion recovery. In fact, total avoidance of sounds can increase sound sensitivity. Instead, concussion specialists encourage concussion patients to seek out controlled outdoor environments like parks or local wilderness trails. These locations provide consistent low to moderate white noise frequencies that serve to reacclimate your auditory system to stimulation. Many resources suggest establishing a “quiet zone” personal space in your home to escape auditory overstimulation when your auditory sensitivity triggers uncomfortable symptoms.
Help with Visual Sensitivity
Wear a hat
Outdoors:
You may find that wearing a hat and sunglasses is helpful.
Indoors:
A hat can help deflect harsh light, including fluorescent lights in clinics, offices, and schools. Experts recommend that a concussion patient not wear sunglasses indoors, which can worsen visual sensitivity and create long-term problems.
Limit screen time in the first 7-10 days
A recent study suggests that significantly reducing screen time in the first 48 hours speeds recovery; read more on our blog post. A second study found a Goldilocks effect. This “just right” moderate amount of screen time is approximately 60 minutes per day for the first 7-10 days after a concussion. Those engaging in moderate screen time had fewer cognitive and somatic (body) symptoms in the six months following a concussion than those engaging in significantly more or less than approximately 60 minutes per day. Read more on our blog post.
One reason that screen time in moderation is best for recovery is that phones are essential to staying connected socially and maintaining a sense of identity, as are video games for some. Taking away these digital devices can increase the risk of developing or worsening depression and anxiety–which can prolong recovery from a concussion.
Computers are integral to school and work life, so screens need to be included in the recovery process. The visual strain of screens can be reduced with apps and devices (see the section below). Prolonged sensitivity to screens may indicate that the concussion has created a vision problem; see our resource on Vision Therapy.
Apps that reduce the visual strain of screens
Light sensitivity is a common symptom of concussions and persisting symptoms after a concussion, formerly known as post-concussion syndrome. Screens present a strain on the eyes that can be reduced with apps that automatically adjust the display's color based on the time of day.
f.lux software
f.lux is a free software download recommended by vision therapists for people with concussions and resulting vision problems. The f.lux app makes the color of your screen "adapt to the time of day." In the daytime, the screen display color resembles sunlight, but at night the screen display is a warm color, unlike the blue night-time glow the computer usually puts out. Blue light at night is problematic for sleep. On the app, the screen display brightness and warmth are adjustable. The app is available for Mac, Windows, and Linux, downloadable from the f.lux website. It is not available in the Apple App store or on the iPhone.
iPhone Night Shift mode
For your iPhone or Ipad, we recommend turning on the iPhone Night Shift Mode; see the "Apple Support" instructions in the next paragraph. The Night Shift mode adjusts the colors of your iPhone screen to the warmer end of the color spectrum, which is easier on your eyes. The default setting for Night Shift is to turn on after dark and turn off at sunrise automatically.
You may want to customize the settings so that Night Shift is always on to reduce symptoms of visual strain. For example, a 24/7 setting can be created by turning Night Shift on at 7 am and off at 6:59 am.
Apple Support instructions for Night Shift:
There are two ways to turn Night Shift on and off:
Open Control Center from your Home screen. Firmly press the Brightness control icon, then tap to turn Night Shift on or off.
Go to Settings > Display & Brightness > Night Shift. On the same screen, you can schedule a time for Night Shift to turn on automatically and adjust the color temperature.
Android App: Irlen digital colored overlays for your phone
Specialized vision optometrists recommend the Irlen colored overlays for screens, and Irlen has created an Android app for phones and tablets. The app gives you ten color choices, or you can create a custom color; this color is set as an automatic overlay on your screen, reducing eye strain. Available at Irlen.
Colored overlays for computers, phone screens, and books
IRLEN Colored Overlays for Reading - Sample Pack of 10 (1 of Each Color)
The Irlen company makes acetate sheets (overlays) of different colors and sizes to lay on top of screens or the pages of a book. The different color overlays filter out different light wavelengths, which may create problems with visual processing. It's essential to select the color that reduces strain for you. You can purchase a sample pack of colors that comes with instructions on determining which color helps you. If you get an exam by an optometrist specializing in vision development (see Vision Therapy), the optometrist may go through the Irlen overlay samples with you to determine which color sheet(s) you should use.
Slant Board to reduce the strain of reading
The Slant Board by Visual Edge, recommended by optometrists specializing in vision development, has a 22-degree angle - the optimum angle for visual processing based on research. It's light and folds flat, making it easily portable. The surface also works as a dry-erase whiteboard.
Emotional Wellness
Concussion, often called an "invisible injury," can cause or worsen feelings of depression, anxiety, and isolation in patients. It is essential to care for your mental and emotional well-being as you would your physical well-being. The resources below promote healthy life habits and, when combined with other kinds of treatment, may enhance the concussion recovery process.
For more in-depth information, see our Mental Health, Mental Health Among High Schoolers, and The Invisible Injury resource pages.
Note: We suggest reading about screen time in the Sensory Sensitivity section because of the trade-offs between the negative effects of too much screen time (specifically in the first 7-10 days) and the emotional benefits of staying socially connected.
Meditation and Deep Breathing
Meditation
There are many ways to meditate; the most important thing is to do what feels right. Sometimes starting meditation can feel overwhelming and intimidating, but there are many great resources to help you start, such as this New York Times article How to Start Meditating.
Mindfulness and Meditation Apps
Apps can be another great tool, and the following apps offer various meditation exercises to help you reduce stress, sleep better, and quiet your mind.
Oak has on-the-go breathing exercises and background sounds for better sleep. (Free; offers in-app purchases)
Headspace helps start and maintain a meditation routine. (Free 2-week trial; long-term use requires a paid subscription)
UCLA Mindful has free guided meditations on its app (iTunes / Google Play), audio meditations on its website, and a weekly live Mindful Awareness podcast.
The nonprofit Love Your Brain offers a series of meditations, some of which are led by traumatic brain injury (TBI) survivors. Listen on iTunes.
In an article for Life Matters, journalist Sarah Allely recounts how nature helped her recover from a mild traumatic brain injury. In her podcast Brain on Nature, Allely investigates how nature affects people's brains. Listen here.
Cognitive Behavioral Therapy (CBT)
CBT is a type of psychological therapy that works to change harmful thought patterns. It has been shown to be effective in treating many persistent post-concussive symptoms, including depression, anxiety, insomnia, headaches, and PTSD.
Visit Concussion Alliance's resource page on Cognitive Behavioral Therapy for more information, including a list of apps (some of them free) that allow you to access CBT services from home.
Progressive Muscle Relaxation (PMR)
Stress affects people in their everyday lives, and a concussion can exacerbate the feeling and worsen it. It can also affect sleep. Progressive Muscle Relaxation (PMR) is a technique that aims to release tension that is held throughout the body within one's muscles. PMR involves tensing groups of muscles for 4-10 seconds, completely relaxing them, and breathing for 10-20 seconds. Going through the whole body with this process should take 10-15 minutes, and once complete, you should mentally notice each muscle group and be aware of any remaining tension.
PMR can help reduce stress and promote relaxation when you wake up, are feeling overwhelmed, or are trying to sleep. Try practicing PMR by following along with this video.
Managing Stress
It is essential to manage stress in one’s life, even when not dealing with a concussion. However, stress and stressors can sometimes feel even more overwhelming when recovering from a concussion. The information in this infographic comes from the Concussion Awareness Training Tool, an online education tool that aims to help create better “resources addressing concussion recognition, diagnosis, treatment, and management.”
In addition, a concussion can impact one’s mental health through mood swings, irritability, anxiety, depression, and more. To learn more about this, visit our page on Mental Health and Mental Health Among High Schoolers.
Support Groups
Studies show that social support is key to concussion recovery, especially among young people. Sharing your experience with concussions and listening to others' experiences may help with feelings of isolation.
Beyond Concussion hosts a monthly support group for individuals with TBI. The meetings are facilitated by a licensed professional and conducted over Zoom.
For help finding a support group in your area, visit the Brain Injury Association of America's website and search by location. For more information, visit Concussion Alliance's page on online support.
This infographic references information from a Concussion Awareness Training Tool resource, Managing Mental Health Symptoms
Managing Your Recovery
The following apps may help you stay on track with self-care.
Productive helps build low-stress routines and juggle self-care essentials. (Free; offers in-app purchases)
SuperBetter is a psychology-backed game that builds resilience. A study by the University of Pennsylvania found that "playing SuperBetter for 30 days improves mood, reduces symptoms of anxiety and depression, and increases belief in the ability to successfully achieve goals." SuperBetter also offers concussion-specific content that was found to reduce symptoms and increase optimism in teens. (Free)
Looking for More?
Exercise, adequate sleep, and a nutritious diet also contribute to a person's mental and emotional well-being. For more information, visit Concussion Alliance's page on treatments and self-care.