Recovery Do’s & Don’ts After a Concussion
A Guide to Rest, Healing, and Returning Safely
Recovering from a concussion can feel confusing — especially when you “look fine” on the outside but your brain feels foggy, tired, or off balance. The truth is, there’s no quick fix for a brain injury, but there are steps you can take to help your brain heal the right way.
At Save A Brain, we’re all about helping people understand what their brains need during recovery — and what to avoid so healing isn’t delayed. Whether you’re an athlete, a parent, or someone navigating post-concussion symptoms, these concussion recovery tips are here to guide you through the process with patience and awareness.
The Do’s: What Helps Your Brain Heal
1. Rest — But Don’t Hibernate
After a concussion, your brain needs downtime to reset. That means taking a break from physical activity, screens, and intense thinking. But total isolation or lying in a dark room for days can actually slow recovery.
Do this instead:
Take short rest breaks throughout the day.
Avoid overexertion, but keep light activity like walking or stretching once symptoms start to improve.
Gradually return to school, work, or sports under the guidance of a medical professional.
Balance is key — rest enough to recover, but not so much that your brain becomes under-stimulated.
2. Fuel Your Brain With Proper Nutrition
The brain burns a lot of energy during healing. Eating nutrient-rich foods helps reduce inflammation and rebuild brain cell connections.
Do this instead:
Focus on omega-3 fatty acids (salmon, walnuts, chia seeds).
Add antioxidant-rich fruits and veggies (berries, spinach, broccoli).
Stay hydrated — dehydration worsens fatigue and brain fog.
Think of food as your brain’s recovery fuel.
3. Prioritize Quality Sleep
Sleep is when your brain repairs itself — literally. During deep sleep, the brain clears out toxins and restores balance to your nervous system.
Do this instead:
Keep a consistent bedtime and wake-up time.
Turn off screens an hour before bed.
Use relaxation techniques like deep breathing or gentle stretching to calm your body before sleep.
4. Practice Mindfulness and Stress Management
Stress puts the brain in “survival mode,” which slows healing. Managing it isn’t just about relaxation — it’s part of the recovery process.
Do this instead:
Try box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4.
Spend time outside in fresh air and natural light.
Use journaling, gratitude lists, or guided meditations to ground your thoughts.
A calm mind helps the brain repair faster.
5. Follow a Step-by-Step Return to Activity
Jumping back too soon can cause setbacks or even a second injury.
Always get clearance from a healthcare provider before resuming physical activity.
Do this instead:
Start with light aerobic exercise once symptom-free at rest.
Gradually increase activity intensity under supervision.
Stop immediately if symptoms return.
Remember: there’s no prize for rushing — full healing is worth the wait.
The Don’ts: What Can Slow or Set Back Recovery
1. Don’t Push Through Symptoms
If you feel dizzy, foggy, or tired — those are signals from your brain asking for rest. Ignoring them can prolong recovery and worsen symptoms.
2. Don’t Overdo Screens or Stimulation
Bright lights and constant scrolling can overwhelm your healing brain.
Try the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.
Take frequent breaks and lower screen brightness.
3. Don’t Skip Meals or Hydration
The brain needs steady fuel. Skipping meals, forgetting to hydrate, or consuming too much caffeine can make headaches and fatigue worse.
4. Don’t Return to Sports or Work Too Soon
Even if you feel “okay,” your brain may not be fully recovered. Returning before you’re cleared can increase the risk of second-impact syndrome, a dangerous condition where a second injury occurs before the first heals.
5. Don’t Ignore Emotional Changes
Mood swings, anxiety, and frustration are common after a concussion. They don’t mean you’re weak — they mean your brain is working hard to rebalance.
Reach out for support from a counselor, family member, or brain injury support group.
Healing the mind is part of healing the brain.
Final Thoughts: Give Your Brain Time and Grace
Recovery from a concussion isn’t linear — some days you’ll feel great, and others may be challenging. That’s normal.
The key is to listen to your brain, honor what it needs, and surround yourself with people who understand the process.
You don’t have to push through pain to make progress — healing happens in rest, patience, and self-care.
Slow down. Rest smart. Heal fully.
