Avoiding Triggers for Healing
How to Protect Your Brain From Overstimulation and Support Recovery
If you’re recovering from a concussion, you’ve probably experienced it — that moment when you feel “mostly okay,” and then suddenly your symptoms come flooding back.
Your vision blurs, your head pounds, or you feel overwhelmed for no clear reason.
That’s called a trigger.
Triggers are the brain’s way of saying, “I’m not ready for this yet.”
And while they can be frustrating, learning to recognize and manage your concussion triggers is one of the most important parts of healing.
What Are Concussion Triggers?
After a concussion, your brain is working overtime to repair and rebalance. The neural pathways that handle light, sound, motion, and focus are more sensitive than usual — meaning it takes less stimulation to overwhelm them.
That’s why things that once felt normal — scrolling on your phone, walking through a busy grocery store, or sitting under bright lights — can now cause headaches, dizziness, brain fog, or fatigue.
In simple terms:
Your brain is healing, and it’s asking for a quieter environment to do so.
Recognizing what overstimulates your system helps you create a healing routine that supports, rather than stresses, your brain.
Common Concussion Triggers
Everyone’s triggers look a little different, but here are some of the most common ones:
Light Sensitivity
Bright or flickering lights — like fluorescent bulbs, phone screens, or sunlight reflecting off snow — can overstimulate visual pathways in the brain.
This can lead to eye strain, nausea, or headaches.
Try this:
Wear hats, sunglasses, or tinted glasses (like FL-41 lenses).
Lower screen brightness or use “night mode.”
Choose soft, natural lighting when possible.
Noise & Overstimulation
Busy environments, loud music, or multiple conversations at once can overwhelm your auditory system.
Even joyful events — like concerts, restaurants, or kids playing — can be too much at first.
Try this:
Use noise-cancelling headphones or earplugs.
Take “quiet breaks” every hour during social events.
Communicate your needs — it’s okay to say, “I need a few minutes of quiet.”
Screen Time & Visual Motion
Scrolling, gaming, or watching TV can cause visual motion sensitivity — one of the most common concussion triggers.
Your brain is processing constant motion and light changes, which can lead to headaches or dizziness.
Try this:
Limit screen time to short intervals and take breaks often.
Use blue-light filters or screen glasses.
Try audio-only activities like podcasts or music when you need to rest your eyes.
Fatigue
After a concussion, your brain uses more energy than usual just to perform basic tasks.
When you push through exhaustion, symptoms like brain fog, irritability, and headache can spike.
Try this:
Prioritize 8–10 hours of sleep each night.
Take short naps or rest breaks throughout the day.
Use relaxation techniques like box breathing to calm your body before bed.
Stress & Emotional Overload
Emotional stress is one of the most overlooked triggers.
When your nervous system is already fragile, stress hormones like cortisol can make symptoms worse.
Try this:
Incorporate mindfulness, meditation, or journaling.
Spend time in nature or do gentle yoga.
Talk to a therapist or counselor familiar with concussion recovery.
Why Avoiding Triggers Helps Healing
Avoiding triggers isn’t about hiding from the world — it’s about giving your brain the space it needs to rebuild its tolerance safely.
Each time you push too far, your brain gets overstimulated and needs to rest longer.
Each time you stay within your comfort zone, your brain gets a little stronger.
Think of it like strength training — recovery happens through gentle progress, not overexertion.
With time, your tolerance for light, sound, and motion will improve as your brain rewires and strengthens.
Concussion Trigger Avoidance Checklist
Here’s a simple checklist to help you manage and prevent common triggers as your brain heals.
You can print this out, keep it in your notes app, or hang it somewhere visible as a daily reminder.
Environment
☐ Wear sunglasses, hats, or tinted glasses for bright environments
☐ Dim overhead lights or use softer, warm lighting
☐ Avoid fluorescent or flickering lights whenever possible
☐ Choose calm spaces with minimal noise or crowds
Screen Time
☐ Use “Night Mode” or blue-light filters on all devices
☐ Lower screen brightness to a comfortable level
☐ Limit continuous screen time to 20–30 minutes
☐ Take regular “visual breaks” — look away for 20 seconds every 20 minutes
☐ Use audio alternatives (podcasts, voice notes) when you can
Noise & Stimulation
☐ Carry noise-cancelling headphones or earplugs
☐ Take breaks from social or loud environments
☐ Communicate your needs with friends, coworkers, or family
☐ Avoid multitasking in busy or noisy settings
Energy & Rest
☐ Prioritize 8–10 hours of quality sleep per night
☐ Schedule short rest breaks throughout the day
☐ Stay hydrated — dehydration increases fatigue and headaches
☐ Eat balanced meals with protein and healthy fats for brain energy
Stress & Emotional Wellness
☐ Practice daily mindfulness or deep breathing
☐ Journal or track symptoms to identify emotional patterns
☐ Spend time in nature or take slow, grounding walks
☐ Reach out for support — talk to loved ones or a therapist
☐ Use gentle movement practices like yoga or stretching
Final Thoughts
Avoiding triggers after a concussion doesn’t mean you’re fragile — it means you’re protecting your healing brain.
Every break you take, every time you lower the lights, every moment you choose calm over chaos — you’re helping your brain rebuild its balance, energy, and clarity.
Healing is about more than getting back to “normal.” It’s about learning to listen to your body, respect your limits, and move forward with intention.
