If you engage in self-care, you are taking care of yourself so that you can operate at your best. Let me be clear - it is not selfish to take care of yourself. Many people that come into my office have full-time jobs, a spouse, and children. In addition to that, they have medical appointments and other obligations. The result is they are often 'working' until they go to bed. Unfortunately, when people are overworked or overbooked, self-care is typically the first thing to go. They stay up later in order to catch up, they stop exercising, they don't rest, and they skip meals.
Post-concussion is not the time to sacrifice self-care. Research shows that adequate sleep is crucial to the recovery process, and very important for good cognitive performance and emotional health. It is very common to have sleep disturbance after a concussion. There has been trauma to the body and brain, and oftentimes there has been emotional trauma as well. You may have trouble falling asleep or staying asleep due to anxiety, nightmares, physical pain, etc. The good news is, there are some strategies that you can employ to help. For instance, it helps to have a consistent sleep schedule and limit screens before bedtime. Creating a relaxing environment in the evenings may also be effective. Avoid caffeine intake in the afternoons, and avoid alcohol in the evenings. If these strategies do not work, discuss your sleep issues with your physician. There are many strategies out there, including controlled breathing and progressive muscle relaxation. Cognitive behavioral therapy for insomnia is also a treatment option.
Adequate nutrition and hydration is also necessary for recovery. Food gives us energy, and thinking requires a lot of energy! The hunger signal may be defective following the injury, or you may have nausea which leads to loss of appetite. In these cases, it may be helpful to set an alarm to remind you to eat. Try having easy-to-prepare, healthy foods at home. For some people, it is easier to drink their nutrition, so smoothies or protein shakes are a great option. During the day, it is good to fuel your body every 4 hours or so.
Exercise has been shown to induce beneficial responses in the brain. There is a particular protein in the brain which increases following exercise, and this is thought to enhance cognitive performance, and fight against anxiety and depression. If you have been cleared to exercise, try to maintain a consistent exercise routine, but avoid exercising too late in the evening. If your exercise is making your symptoms worse, stop the exercise and inform your physician or physical therapist so that they can provide you with guidance for your exercise program.
It is important to understand that taking breaks and pacing yourself will ultimately improve your efficiency, and likely speed up your recovery. Additionally, it will allow you to better serve those around you. As one of my patients used to say, "You can't pour from an empty cup!"
For many, the next question is, "How do I get all my things done and take care of myself?" This is where individualized cognitive therapy can be very helpful. We'll figure it out together!
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