THE CONCUSSION GUIDE

A RECOVERY TOOLBOX


01

WHAT IS A CONCUSSION?

A concussion is a mild traumatic brain injury (mTBI) that causes a trauma-induced change in mental status. It may occur without loss of consciousness and doesn’t always result from a direct blow to the head.

02

A CONCUSSION IS AN UNFORTUNATE MISHAP THAT CAN CAUSE…

Moodiness

Imbalance/Dizziness

Sleep Issues

Headache

Attention-

Problems

Other signs and symptoms to be aware of…

  • Confusion

  • Amnesia or memory loss

  • Nausea and or vomiting

  • Vision changes

  • Loss of consciousness (rare)

03

RED FLAGS — CALL 911 OR TAKE TO THE EMERGENCY ROOM RIGHT AWAY

  • One pupil larger than the other

  • Excessive drowsiness or inability to wake up

  • A headache that gets worse or does not go away

  • Slurred speech, weakness, numbness

  • Repeated vomiting or nausea

  • Convulsions or seizures

  • Unusual behavior like restlessness or agitation

  • Loss of consciousness (passed out/knocked out)

If you witness a head injury, do not try to evaluate it yourself. Always seek care from a medical professional.

04

How to effectively manage your concussion and help heal your brain

EARLY PHASE

In the first 1–2 weeks after a head injury, limit both physical and mental exertion. Prioritize rest and aim for high-quality sleep each night.

LATER PHASE

As you begin to heal and feel better, ease back into physical activity gradually. Start with light exercises like walking or using a stationary bike, keeping the intensity and duration low. Gradually increase as tolerated, and always listen to your body—stop immediately if symptoms return.

RETURNING TO NORMAL ACTIVITY

After being evaluated by a healthcare professional, it’s generally recommended to return to normal activities only after you’ve been free of symptoms — such as headaches, dizziness, sleep disturbances, attention difficulties, and mood changes — for a full seven days.

05

Help the healing

Pay attention to what brings on your symptoms. During recovery, try to reduce those triggers and focus on what helps you feel better.

COMMON POST-CONCUSSION HEADACHE TRIGGERS INCLUDE:

  • Nitrates (deli meats, hot dogs)

  • Monosodium Glutamate (MSG) (fake powdered cheese, some soups)

  • Red Dye (popsicles, jello, juice drinks)

  • “Diet” drinks with aspartame

  • Caffeine

  • Skipping meals

  • Changes in the weather

  • Irregular sleep patterns

  • Not drinking enough water

  • Emotional Stress

RELAXATION TECHNIQUES:

  • Deep breathing exercises

  • Practice mindful meditation

  • Journal

  • Yoga

  • Muscle Relaxation Exercises

  • Go for a walk

  • Drink a cup of warm decaffeinated tea

WAYS TO IMPROVE YOUR SLEEP:

  • Stick to a regular sleep schedule, even on weekends.

  • Go to bed only when sleepy.

  • Make your bedroom quiet and comfortable.

  • Do something relaxing before bedtime like meditation or journaling.

  • If you cannot sleep within 15 to 20 minutes, get up and go to another room & return to bed only when drowsy.

  • Schedule outdoor time at the same time each day.

06

FRIENDS LOOK OUT FOR FRIENDS

No one is better at noticing subtle changes in mood or behavior than a close friend. If someone you care about seems off after a head or whiplash injury, speak up—tell a trusted adult or medical professional. And if you are struggling after a concussion, talk to a friend, coach, or trusted adult. Advocating for yourself is the first step to getting the care you deserve.

07

CAN YOU PREVENT A CONCUSSION?

While concussions can be difficult to prevent entirely, using properly fitted helmets, mouthguards, and other protective gear can significantly reduce the risk and severity of brain injury.

With increased education about concussions, it is our hope that brain injuries will:

  • Be more easily identified

  • Allow for quicker access to medical care and treatments

  • Provide an abundance of resources for individual’s recovery

  • Create a community that fosters support

If you're experiencing persistent symptoms, it's essential to consult a doctor. Did you know your brain can benefit from physical therapy too? Just like rehab for your body, brain therapy helps restore function, though it may look a bit different. Explore this link to find treatment centers that can support your brain's recovery and get you back to feeling your best.

Here’s a Quick Look at Post-Concussion Syndrome

DISCLAIMER
This brochure is in no way inclusive of all information regarding concussions. This brochure is for educational purposes only and does not constitute medical advice. If you feel as though you have experienced a concussion, you must be evaluated by a medical provider.