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
Knowing the SIGNALS of a concussion could save you or a friends life.
S – Sleep Disruption
Trouble falling or staying asleep, or sleeping more than usual
I – Irritability & Mood Changes
Increased emotional sensitivity, mood swings, or frustration
G – Gut Symptoms
Nausea, vomiting, or stomach discomfort
N – Neuro Fog & Dizziness
Foggy thinking, disorientation, or balance issues
A – Attention & Memory Problems
Difficulty focusing, forgetfulness, or confusion
L – Light Sensitivity & Headaches
Discomfort with lights, loud sounds, or persistent headaches
S – Serious Signs
Vision changes or loss of consciousness (rare but important)
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 goal to:
Distribute information so brain injuries are more easily identified
Provide resources for quicker access to medical care and treatments
Deliver an abundance of resources to improve 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.