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Toronto Rehab - Concussion Recovery Package - Raghad Zaiyouna – May 2016 Page 1 / 7 SUGGESTIONS FOR HOW TO PROMOTE CONCUSSION RECOVERY The vast majority of individuals who have a concussion recover fully within the first 3 – 12 months post injury. In order to optimize your continued recovery please consider these suggestions taken from the “Guidelines for Concussion / mild TBI and Persistent Symptoms, 2 nd Edition For Adults” (Ontario Neurotrauma Foundation, 2013). http://onf.org/documents/guidelines-for-concussion-mtbi-persistent-symptoms-second-edition ** If you have any concerns please connect with you family physician. ** DO NOT put yourself in the position where you may re-injure your head (e.g., avoid activities that require a helmet such as cycling, hockey etc.) DO NOT consume alcohol or non-prescription drugs as they can slow recovery and may put you at increased risk for re-injury DO try to get adequate sleep. You may find you need to sleep more after a concussion. Try to go to bed and wake up at the same time every day (even on the weekends). Discontinue daytime naps if they impact on the quality of your night-time sleep. Attached are some sleep hygiene strategies (see ) DO try to gradually increase your activities, but DON’T overdo it as you may find that overdoing it decreases the amount you are able to do the following day. Prioritize daily activities and use energy conservation strategies (see ) DO try to exercise daily. Research shows that exercise is a CRITICAL component of recovery from concussion. Start with a 2 minute walk and slowly increase that the amount you walk daily. Other exercises that can help are swimming, stationary bicycles or elliptical machines. Track your progress. Some clients with concussion find that high impact exercise such as running and/or lifting heavy weights makes their symptoms worse. DO try to focus on the gains that you make and not on the symptoms that persist. For example, we all forget phone numbers or names on occasion; if this happens after your concussion, TRY not to overestimate the significance of that slip. A daily activity log may be helpful to help you notice the improvements overtime DO ensure that if you develop symptoms of anxiety or depression that you speak to your doctor and look for solutions. Depression can result in symptoms such as poor sleep, decreased memory and thinking skills. DO engage in good self-care activities like relaxation and mindfulness meditation. Research shows that learning how to clear your mind and calm your body helps to improve your attention, reduce your stress, and sleep better among other benefits.

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Toronto Rehab - Concussion Recovery Package - Raghad Zaiyouna – May 2016 Page 1 / 7

SUGGESTIONS FOR HOW TO PROMOTE CONCUSSION RECOVERY

The vast majority of individuals who have a concussion recover fully within the first 3 – 12 months post injury. In order to optimize your continued recovery please consider these suggestions taken from the “Guidelines for Concussion / mild TBI and Persistent Symptoms, 2nd Edition For Adults” (Ontario Neurotrauma Foundation, 2013). http://onf.org/documents/guidelines-for-concussion-mtbi-persistent-symptoms-second-edition

** If you have any concerns please connect with you family physician. **

DO NOT put yourself in the position where you may re-injure your head (e.g., avoid activities that require a helmet such as cycling, hockey etc.)

DO NOT consume alcohol or non-prescription drugs as they can slow recovery and may put you at increased risk for re-injury

DO try to get adequate sleep. You may find you need to sleep more after a concussion. Try to go to bed and wake up at the same time every day (even on the weekends). Discontinue daytime naps if they impact on the quality of your night-time sleep. Attached are some sleep hygiene strategies (see )

DO try to gradually increase your activities, but DON’T overdo it as you may find that overdoing it decreases the amount you are able to do the following day. Prioritize daily activities and use energy conservation strategies (see )

DO try to exercise daily. Research shows that exercise is a CRITICAL component of recovery from concussion. Start with a 2 minute walk and slowly increase that the amount you walk daily. Other exercises that can help are swimming, stationary bicycles or elliptical machines. Track your progress.

Some clients with concussion find that high impact exercise such as running and/or lifting heavy weights makes their symptoms worse.

DO try to focus on the gains that you make and not on the symptoms that persist. For example, we all forget phone numbers or names on occasion; if this happens after your concussion, TRY not to overestimate the significance of that slip. A daily activity log may be helpful to help you notice the improvements overtime

DO ensure that if you develop symptoms of anxiety or depression that you speak to your doctor and look for solutions. Depression can result in symptoms such as poor sleep, decreased memory and thinking skills.

DO engage in good self-care activities like relaxation and mindfulness meditation. Research shows that learning how to clear your mind and calm your body helps to improve your attention, reduce your stress, and sleep better among other benefits.

http://onf.org/documents/guidelines-for-concussion-mtbi-persistent-symptoms-second-edition