🌿 10 Everyday Tips to Support Your Recovery from Post-Concussion Syndrome
Healing from Post-Concussion Syndrome (PCS) can feel like a long, unpredictable journey — but the good news is that small, intentional choices each day can truly help your brain recover. While there’s no one-size-fits-all fix, building healthy routines can reduce symptoms, improve energy, and give you a greater sense of control. Here are 10 everyday tips — grounded in science and lived experience — to support your healing process:
5/6/20252 min read
1. 🧘♀️ Pace Your Day
Overexertion is one of the most common triggers for PCS symptom flare-ups. Break your day into short activity blocks with regular rest periods in between. Think “do a little, rest a lot.”
Tip: Use timers or schedule rest breaks into your calendar before symptoms spike.
2. 📵 Limit Screen Time
Screens (especially bright, fast-moving ones) can quickly overload your brain. Try using blue light filters, reducing brightness, and taking frequent visual breaks.
Tip: The 20-20-20 rule helps: every 20 minutes, look at something 20 feet away for 20 seconds.
3. 🌞 Get Natural Light
Exposure to natural light during the day helps regulate your sleep-wake cycle and boosts mood. Aim for 15–30 minutes of sunlight each morning, if possible.
Tip: A short walk outside is ideal — even sitting by a window can help.
4. 🥦 Eat Brain-Friendly Foods
Your brain needs fuel to heal. Focus on whole foods rich in omega-3s, antioxidants, and B vitamins — like leafy greens, berries, nuts, fatty fish, and eggs.
Tip: Stay hydrated and avoid excess sugar and caffeine, which can worsen symptoms.
5. 🛌 Prioritize Quality Sleep
Restorative sleep is essential for brain recovery. Stick to a consistent sleep schedule, limit screens at night, and create a calm, dark environment.
Tip: If sleep is a struggle, talk to your doctor — even short-term help can make a difference.
6. 🎧 Listen to Your Brain
Your body is constantly giving you feedback. Learn to tune in. If you start to feel foggy, dizzy, or irritable, it’s time to pause and reset.
Tip: Keep a symptom journal to spot patterns and triggers more easily.
7. 📚 Reduce Mental Load
Multitasking and overstimulation can worsen symptoms. Simplify where you can: use checklists, reduce background noise, and focus on one thing at a time.
Tip: Apps like “Notion” or simple paper planners can help you stay on track without overload.
8. 💬 Communicate Your Needs
PCS is often invisible. Let people know how they can support you — whether that’s reducing noise, dimming lights, or allowing more time to process conversations.
Tip: Practice a few quick phrases to explain PCS when needed — it helps reduce the pressure.
9. 🧠 Try Gentle Brain Exercises
Once your symptoms stabilize, light cognitive activity like puzzles, reading, or guided meditation can help rebuild stamina — but always go slow.
Tip: Stop before symptoms spike. If your brain feels foggy afterward, you may need to scale back.
10. 💚 Be Kind to Yourself
Recovery is rarely linear. Some days will feel better than others — and that’s okay. Self-compassion isn’t optional; it’s a critical part of healing.
Tip: Celebrate small wins. Making it through a quiet walk or preparing a healthy meal is progress.
Healing Takes Time — and Support
Recovering from PCS isn’t about pushing through — it’s about listening to your body and creating space for healing. These tips won’t cure PCS overnight, but they can reduce symptoms and help you feel more grounded in your journey.
You’re not alone. You’re doing your best. And that’s more than enough.