Slow down - take your time going from lying to standing

Gentle mild to moderate exercise - go outside for a short walk. Getting your heart rate up can help heal your brain.

Choose less dynamic types of exercise. For example, it might be easier to exercise on a stationary bike (head is still) instead of a treadmill (your head bounces)

Avoid busy or crowded environments while your dizziness is severe. For example, you may be able to watch the warm up of your soccer team, but unable to tolerate watching a full game; you may be able to go for a walk in a quiet park, but unable to tolerate a busy shopping mall

Practice balance exercises such as standing on one leg. Just be sure you have something to hold on to and a bed/chair behind you in case you lose your balance. With practice, you are likely to improve!

Try some neck and shoulder strengthening exercises as recommended by your physiotherapist.

Try exercising before you study.

Do one thing at a time.

Break a task into smaller steps.

Choose a quiet place without distractions when doing homework or an activity that requires a lot of concentration.

Take breaks and give yourself extra time to complete a task.

Reading out loud can help you to concentrate and help information to sink in.

Use reminder alarms on your phone.

Use your school agenda if you prefer to have reminders on paper.

Let your friends know that it can be hard to pay attention and remember stuff while you’re recovering from concussion.

Organize what you need to do.

Do tasks that use more energy at times in the day when you feel more rested.

Plan to do tasks that require more energy at times in the day when you feel more rested.

Pace yourself.

Take breaks while reading or using devices with screens if you cannot tolerate your symptoms or if they get a lot worse when reading or using a device.

If you cannot tolerate your symptoms of light sensitivity, try to dim lights and screens

Use blue light filters, sunglasses, or use a night screen program on devices

If you cannot tolerate your symptoms, take an eye break (e.g. stare off into the distance briefly or close eyes and place hands over eyes)

Use text to speech devices or audiobooks for a break from screens

Use large screens, or increase the size of the print to reduce eye strain

If your symptoms worsen a lot, try using earplugs or noise cancelling headphones

Doing your school work in a quiet space if you cannot tolerate your symptoms (e.g. library or quiet room at home)

If the tinnitus is making it hard to sleep, try using a white noise machine or fan.

Use large font.

Play an audiobook instead of reading.

Listen to a podcast.

Wear sunglasses or a baseball cap to protect your eyes from bright lights or the sun.

Wear blue light filter glasses or even coloured sunglasses.

Use dark mode or bedtime mode on your mobile or tablet device - see Light Sensitivity.

Make sure you have adequate lighting.

Try using a ruler or paper to stay on the line.

Try not to use your mobile device in bed.

Let your family and teachers know about your visual difficulties, so they may provide other support such as sitting at the front of the class or helping to ensure you take ‘brain breaks’.

Schedule regular exercise into your day (see return to activity protocols) - light to moderate aerobic exercise can help your brain heal.

Take a break if you can't tolerate your symptoms - find a quiet, cool and dimly lit place to rest and relax.

Lie down and close your eyes.

Take a break from your reading/computer work if you can't tolerate your symptoms. Remember, it is okay if your symptoms worsen mildly.

Stay hydrated by drinking water.

Place a cold or hot pack to the neck or head.

Take a nap.

Aim for a good night sleep (8 hours) and try to avoid napping.

Talk to your caregiver and doctor to find out if any over the counter pain medications would be helpful in the first few days after a concussion.

Eat regular meals, see Nutrition for more details.

See Stress Management for relaxation strategies.

Optimize posture.

Prioritize social interactions and enjoyable activities that are safe while still avoiding any activity that has a risk of hitting your head or falling until your doctor says these activities are safe.

If your symptoms are not improving after 2 weeks be sure to reach out to your doctor as you may benefit from treatments like prescribed aerobic exercise, support for return to school, and physiotherapy.

Seek Help - talk to an adult you trust about your mood (for example your parent or caregiver, coach, teacher, or school counsellor). Make an appointment with your family doctor to discuss treatment options.

Try doing something fun this week: talk to a good friend, spend time outside, move your body, or read a good book.

Learn about other Self-management Strategies.

Contact a free youth clinic to find out about how they can help (e.g. Foundry)

Add an active relaxation strategy into your daily routine, such as calm breathing [audio] or progressive muscle relaxation: female voice [audio] / male voice [audio].

Talk to a trusted adult about how you are feeling.

Make an appointment with your doctor to talk about anxiety.

Contact a free youth clinic to find out about how they can help (e.g. Foundry).

Follow the 'Four P's' to practice pacing

Get a good sleep

Eat healthy

Stay hydrated

Keep physically active

Stay connected with your friends

Healthy Habits: Make a plan to get a good night's sleep, have a healthy breakfast each morning, doing physical exercise regularly, and keep a bottle of water nearby to stay hydrated.

Build awareness of a trigger or a warning sign: For example, identify one warning sign. Pay attention to what this warning sign feels like and see if you can spot it during your day or week.

Practice a stress management strategy: Make a plan to practice one stress management strategy such as calm breathing [audio]. You are more likely to use this strategy when triggered, if you are familiar and comfortable with it. For more on stress management strategies visit website Anxiety Canada, and/or Wellness Together Canada.

Ask for Additional Support: If you need more help, make an appointment with your family doctor to talk about anger and irritability. They may refer you to a specialist for extra support!

Find a place with minimal distraction or noise

Set reminders on your phone to take 10 minute brain breaks every 1 or 2 hours

Find a playlist with relaxing music

Do yoga stretches

Do simple colouring

Go outdoors / be in nature once a day for 30 minutes

Learn active relaxation technique by following a script

• Check out Stress Management for more information on active relaxation techniques.
• You may also want to check out Anxiety Canada Youth website [link]. It provides further information about relaxation techniques, including how to do calm breathing, tense and release exercises, visualizations and mindfulness exercises.

Remember to take slow, deep breaths

Try a short mindfulness activity, click here [link] or here [link].

Sleep well: see Sleep Strategies.

Exercise: physical activity is important for brain recovery and can enhance your mood and thinking skills. See Physical Activity and Sports.

Stay socially connected with your friends: either in person or online.

Make time for fun and quiet: Do something that brings you joy and try to balance activity with down time.

Get outside: spend time in nature or at a park where there is green space.

Write about it: journaling is one way to express yourself in writing. What are you grateful for or proud of?

Get some physical activity each day - up to 3 hours before bedtime.

Limit caffeine intake (e.g. coffee/tea, energy drinks, and hot chocolate). Drink these before noon.

Avoid napping if possible. If you need to nap, limit it to 30 minutes, before 3pm.

Try to get some natural light each day, especially in the morning.

Make sure you have enough vitamins and minerals (e.g. magnesium, zinc) in your diet.

Wake up and go to bed at the same time each day, even on weekends (for now). If this isn’t possible, try to keep these times within an hour of the weekday bedtime/wake time.

Avoid any computer, phone TV or other screen time for 30-60 minutes before bedtime.

Create a relaxing bedtime routine for yourself.

Make sure your room is dark, quiet, and cool; make sure your pillow and bedding are comfortable.

Staying physically active at a level that feels good for you. Exercise is great for stress relief, anxiety, low mood, concentration and memory.

Having a healthy diet and getting enough sleep so that you feel more energetic.

Stretching, yoga and massage can help with muscle tightness.

Learning relaxation techniques such as diaphragmatic (belly) breathing, progressive muscle relaxation.

Managing your stress such as using mindfulness can help calm your nervous system.

Using your favourite distracting activities such as watching funny YouTube clips, listening to music, playing a video game.

Making time for friends and fun will make you feel better.

Speaking to a counsellor or psychologist about Cognitive Behavioural Therapy (CBT).

Do one activity at a time

For big tasks, break it down into smaller steps

Take breaks before you feel worse

Decide what tasks you want to do first, and choose the best time of day to do them

Use a timer on your phone/watch/computer for beginning and stopping your activities, so you don’t overdo it

Drink an appropriate amount of water per day

Eat three meals (and include protein for breakfast) and regular snacks during the day

Eat more fruits and vegetables

Limit caffeine and sugary foods

Avoid using substances (including alcohol, vaping) while recovering

Tell your friends that using substances or drinking alcohol will make it harder and take longer to recover from your concussion symptoms

Keep busy with activities. Think of fun stuff you like to do that won’t make your concussion symptoms worse

Have a plan for dealing with peer pressure when it comes up. Think of things you can say ahead of time when you are offered alcohol or other substances

Keep a bottled drink like a soda pop with you when you hang out with your friends

Hang out with friends that won’t pressure you

Start with short drives, on a familiar route during the day.

Avoid bad weather conditions, heavy traffic, and driving at night.

Limit distractions in the vehicle to start, such as loud music.

Ensure you are well rested and symptoms are managed before you get behind the wheel of a car.

Break down a big activity or task into smaller chunks

Determine what your current baseline activity is. As this is usually less than before your concussion, make a plan of way to slowly increase the frequency, then duration and intensity.

Determine which activities are in your “comfort zone” and which activities may be in your “over doing it zone”.

Make a plan to complete most of your activities in your “sweet spot zone”

Obtain the return to activity guideline specific to your sport

Determine which activities are safe for you to do

Determine the return to activity stage you are currently in

Make a plan of what activities to do while you’re currently at that stage

Schedule an appointment with a Physiotherapist

Schedule an appointment with a doctor for return to sport

Get a medical note from your family doctor indicating you are “safe” to return to work if your role includes any activity that includes a risk of falling or hitting your head.

Talk to your family and doctor about a gradual return to work plan. Ask for a medical note if you need workplace accommodations.

Think about possible job accommodations that may be useful to help with your return to work.