As Christmas and New Year’s Eve draw near, we know there will be a lot of hustle and bustle—and some merry-making—in the works for many people. Shopping, baking, present-wrapping, parties—these are common activities of the season. But the holidays can also be a challenging time for people recovering from concussions and other traumatic brain injuries (TBIs). Many may try to withdraw completely, which can have real negative effects on their recovery and health, according to recent research. With all this in mind, we want to take this opportunity to offer some easy-to-follow ideas to help. Here are some things you can do that may make things a little more enjoyable for those going through the holiday season with a concussion or living with a traumatic brain injury (TBI).
7 Tips for Holiday season with a concussion
1. Take Time to Rest Your Concussed Brain.
Rest is critical to help a concussion patient’s brain recover from overstimulation. During the holidays, we know it can be hard to turn down some invitations to celebrations at school, work or the homes of friends and family. “For someone suffering from post-concussion syndrome (PCS), it may be more important to rest your brain than to attend every party, and that is really OK,” says Vincent Schaller, MD, DABFM, CIC, medical director and founder of Mid-Atlantic Concussion Alliance (MAC Alliance). “Prioritize your sleep time and cut back on the screen time in order to make sure you get enough brain rest.”
The Brain Injury Association of America (BIAUSA) offers these tips for fitting proper rest in during the bustling Christmas season:
- Take a nap before or after an outing.
- Get a good night’s sleep every night.
- Have a designated bedtime, and stick to a healthy sleep schedule throughout the holidays.
So take that nap before going out if you feel you need one during the busy holiday season. It’s good for you!
2. Choose Quiet Settings for Gatherings.
Parties and events can cause your concussion symptoms to flair up. Remember it is OK if you need to remove yourself from the places or activities that are too stimulating for your brain until you begin to feel better. Here’s some sound advice about this from BrainLine, a national brain injury and PTSD service of WETA-TV, a PBS station in Washington, D.C.:
Identify — in advance, if possible — a quiet place to go at gatherings if you are feeling overwhelmed. This gives you a chance to take a break and lets your loved ones stay involved in the festivities.
You can also opt for a smaller, simpler gathering over a large festival or soirée, suggests Dr. Schaller. “Socializing during the holidays can be really important to those recovering from a concussion or other TBI, as a way to keep connected to loved ones and to a sense of normalcy,” he says. Of course, if you are not feeling well and are not up for socializing, that is fine too. Communicate what your needs are and focus on healing your brain, not social obligations. “Putting on a brave face and soldiering through physical or emotional discomfort is not a good solution. Your friends and family can’t support you if they don’t know what you are feeling. ”
3. Steer Clear of Loud Noises and Bright Flashing Lights.
For many concussion and TBI patients, loud noises can be overwhelming. The same goes for bright or flashing lights. These things can even trigger migraines for some people suffering from PCS. “If loud music, chaotic noise or flashing lights are a problem for you while you are recovering from a brain injury, you should avoid them even during the holidays,” says Dr. Schaller. “Don’t feel funny about asking family or friends to turn off their crazy flashing Christmas lights or turn down their holiday song playlist for you, because if they knew it bothered you they would not want to exacerbate your symptoms.”
4. Skip the Alcoholic Beverages.
Even just a toast of eggnog or two over the course of an evening may be too much, especially while your brain is healing. “We are asked about this all the time, all year long. The fact is that after a concussion, tolerance for alcohol can be reduced and people can be more sensitive to alcohol,” says Dr. Schaller. “I tell patients to avoid alcohol during recovery.”
A Word About Caffeine and Concussions
For people recovering from a concussion who have headaches, migraine or sleep disturbances, it is often recommended that they limit their caffeine intake to no more than one eight-ounce cup of coffee (or the equivalent) a day. This can be gradually increased as symptoms improve. We wrote extensively about concussions and caffeine last year, and you can read more about this here.
5. Avoid Crowded Stores and Shopping Malls.
According to the International Concussion Society, crowded stores and malls can be difficult for people with TBIs. They recommend:
- Try to shop on line when you can.
- Make a list before you go out shopping.
- Plan your trips on weekdays, and try going either early in the morning or late at night, when it’s usually less crowded.
In addition, holiday advice from the BIAUSA also suggests that if you have a lot of errands to do, consider taking a few smaller trips over the course of a few days, instead of trying to do it all in one big outing. “I like this idea, because it doesn’t overwhelm a concussed brain with too much stimulation and activity all at once,” adds Dr. Schaller.
6. Take Advantage of Everyday Gear That Can Help.
Items around your home or that are easy to find locally or online can help you during some of the louder and brighter holiday activities while you are recovering from a concussion or traumatic brain injury (TBI).
- Sunglasses (even slightly tinted ones are helpful for indoor or night time bright or flashing lights)
- Hats or snow caps with brims to minimize glare or bright lights
- Noise-reducing ear plugs. (Dr. Schaller likes EarPeace Concert Ear Plugs, reusable high-fidelity earplugs used by musicians, that are available on Amazon and in some stores.)
7. Be Aware of How Traveling and Driving Can Impact an Injured Brain.
Lots of people travel during the holiday season, and for someone recovering from a concussion or TBI this can be difficult. “Because there can be vestibular issues for these patients, they may need to restrict travel time, especially by car,” says Dr. Schaller. According to the Johns Hopkins School of Medicine, Vestibular balance disorders can affect your sense of balance, causing lightheadedness, vertigo or disorientation. This often means limiting travel time to a half hour or less to avoid the onset of severe migraines and dizziness.
If you are recovering from a brain injury this holiday season, make those around you aware that you need to limit road trips to 30 minutes or less. People in your family and friend circle will understand it is what’s best for your health right now. That doesn’t mean shut yourself out from all the festivities of the season, however. Find a compromise that allows you to attend holiday functions in some modified way instead. Choose destinations closer to home for vacations and meet ups, and let people know in advance that the travel will be taxing on you. “TBI and concussion patients are already isolated from work, school, athletics, friendships, etc. on a daily basis, so attending family events, vacations, outings in some way can be very therapeutic,” says Dr. Schaller. “One meaningful gift you can give them is to accommodate their needs while they recover from their brain injuries.”
Is It Safe to Drive If You Have a Concussion?
This is a question we get all the time from both adult and teenage patients. And it is important to ask your doctor about it, because driving after a concussion or other TBI can pose very serious risks. Dr. Schaller says that in the first 24 to 48 hours after a concussion or TBI, driving should be avoided to protect yourself and others on the road. So let someone else do the driving, and let your brain rest.
Keep in mind that brain injuries can lead to the impairment of judgment, coordination and focus on the road and each brain injury is unique with varying healing times. For instance, the ability to make critical, split-second driving decisions can be impacted by the effects of a concussion or lingering persistent post-concussion symptoms (PPCS). For some it may take longer to be cleared by their doctor to drive again, even after symptoms begin to diminish, problems. That’s because some symptoms may linger and persist enough to impact driving, such as vision impairment, balance issues, nausea or slowed reaction times.
“Sometimes patients will do a few ‘test drives’ with another driver in the car, in case they need to pull over and stop driving. This lets them gauge their driving abilities, or even just their tolerance as a passenger, before they need to travel someplace,” says Dr. Schaller. “Planning trips so that the person recovering from a concussion or TBI can get in the breaks they need is a good strategy too. This goes for train and planes as well.”
It’s OK to Ask for Help
Post-concussion symptoms can be “invisible” to those around you, which means people may not even know you are dealing with them, or they may think you are doing just fine without any help. “It’s perfectly OK to ask a family member or friend to go with you to the store or out to a holiday event if you need someone around to help you navigate a crowded space or help you swiftly leave someplace if you start to feel anxious,” says Dr. Schaller. It’s also perfectly fine—and even responsible—to ask someone you trust to help you with tasks that can tax your recovering brain, like driving or figuring out holiday budgeting. And remember that if someone offers help, there is no shame in accepting it.
It’s also no big deal to ask hosts about the specifics of their party plans, so you can decide in advance if you are up to going or not. (This could also be one of those things you ask a trusted friend or family member to do for you, too.) Are they planning on loud music, flashing lights or fireworks? Those might not be ideal holiday festivities for you this year. Let them know beforehand if you think you might need to leave early, so if you need to, it will feel less awkward.
From all of us at MAC Alliance, we wish you a happy, healthy holiday season and all the best in 2025!
By Margo Trott Collins, Mid-Atlantic Concussion (MAC) Alliance
[Originally posted on 12.21.2021]
[Post updated on 12.09.2022]
[Post updated on 11.31.2023]
[Post updated on 121.13.2024]
