Introduction

Understanding what a concussion is — and how it affects the brain — is the first step.
But for many, the most important (and often confusing) question is: What should I do next?

In this post, we’ll walk you through key points that often matter most to patients: how recovery works, what to expect, and how to manage symptoms effectively.

Recovery is individual

No two recoveries are the same.
Most people feel significantly better within 2–4 weeks — but for around 5–20%, symptoms last longer.
For some, it takes a bit more time. And for a small percentage, lingering symptoms — also called Persistent Post-Concussion Symptoms (PPCS) — may develop. Thankfully, these are temporary and can improve with the right support.

What affects recovery?

• Nature of the injury: The severity of your initial symptoms may matter — but not always.
• Previous concussions: If you’ve had one or more before, recovery might take longer.
• Age, gender and overall health: Teenagers, women, and people with migraines or mental health challenges may experience slower recovery.
• Stress at the time of injury: High stress levels can intensify symptoms and delay recovery.
• Early management: Getting the right balance between rest and gentle activity from the start can make a big difference. It's important to begin light activity early.

Since every recovery is different, it’s important to adjust based on how you feel — not how fast others recover.

Rest vs. activity: Finding balance

Step 1: Brief rest

Start with 24–48 hours of relative rest.
Avoid demanding tasks — but total isolation in the dark is not a good idea.

Step 2: Light activity

Begin with simple tasks like self-care or short conversations — as long as symptoms don't increase significantly.

Step 3: Let symptoms guide you

Increase gradually. A slight symptom increase is okay if it settles again within 30–60 minutes.
If symptoms flare significantly, slow down and try again later.
Short sessions with regular breaks are best.
Don’t wait to feel bad — take breaks early and often.

Step 4: Light exercise

When everyday tasks feel manageable, try light running, dancing or cycling.

Keep your brain active — without overloading it

Avoiding screens, reading, or tasks for too long can actually make sensitivity worse.
Instead, find small ways to stay mentally engaged — with plenty of breaks.

Frequently Asked Questions

Screen use

Limit screens in the first few days and reintroduce them slowly:

• Lower brightness if light bothers you
• Take regular breaks
• Use audio instead of reading
• Avoid screens before bed

Returning to work or school

Start with shorter days or lighter tasks. You might ask for:

• Extra breaks
• Deadline extensions
• A quiet workspace

Pain relief

Avoid using painkillers unless recommended by your doctor.

Alcohol

Avoid alcohol early on.
Later in recovery, try a very small amount (like half a drink) and see how your body reacts.
Some people find alcohol temporarily masks symptoms, which can increase the risk of self-medicating.

Sleep

Stick to a stable sleep routine.
Avoid screens before bed and keep your bedroom dark and quiet.
You may need more sleep early on — but return to a steady rhythm as soon as possible.

Food and fluids

Drink plenty of water and eat regularly — this supports your brain’s healing process.

Stress management

You may feel more sensitive to stress after a concussion.
Calming tools like breathing exercises or mindfulness can help.
Some people benefit from therapy, such as ACT (Acceptance and Commitment Therapy).

If symptoms continue

If you still have symptoms after 4–12 weeks, speak with your doctor again.
You may need a referral to:

• A physiotherapist or chiropractor with concussion experience
• A neurologist
• A psychologist or neuropsychologist (for emotional or cognitive issues)

In Denmark, national guidelines recommend:

• Early access to information and guidance
• Gradual physical activity plans
• Vestibular rehabilitation
• Manual treatment for neck pain and headaches
• Psychological support
• Multidisciplinary care for complex cases
• Vision coordination training

Even if you've had symptoms for many months or years, improvement is still possible with the right support.

Continued support

Recovery after a concussion looks different for everyone.
But with structure, support and realistic expectations, it is absolutely possible.
Patience and active participation are key.

How Heads can help

The Heads app is designed to support you — wherever you are in your recovery.

With Heads, you can:

• Track your symptoms and spot what triggers them
• Follow a personalized plan based on your energy level
• Balance rest and activity with daily guidance
• Listen to short audio guides (great when reading is hard)
• Share information with family, friends or colleagues

Heads gives you structure and peace of mind — so you can move forward at your own pace.

Final encouragement

Concussion recovery takes time — and your effort.
But with the right knowledge, support, and tools like Heads, you can take steady steps toward feeling better.
You're not alone in this.

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References

• Patricios et al. (2023)
  Consensus statement on concussion in sport: the 6th International Conference on Concussion in Sport – Amsterdam, October 2022.
  British Journal of Sports Medicine, 57(11), 695–716
  https://bjsm.bmj.com/content/57/11/695
  → The latest global consensus on concussion: individualized recovery, early activity, PPCS management, and stepwise return-to-life plans.
• Silverberg et al. (2020)
  Management of persistent post-concussive symptoms: a clinical practice guideline.
  Archives of Physical Medicine and Rehabilitation, 101(12), 2173–2190
  https://doi.org/10.1016/j.apmr.2020.06.010
  → Defines PPCS and details factors influencing prolonged recovery and personalized treatment strategies.
• Leddy et al. (2018)
  Exercise is Medicine for Concussion.
  Current Sports Medicine Reports, 17(8), 262–270
  https://doi.org/10.1249/JSR.0000000000000505
  → Supports early, sub-symptom threshold activity as beneficial to recovery — key for your rest vs. activity sections.
• Grool et al. (2016)
  Association Between Early Participation in Physical Activity Following Acute Concussion and Persistent Postconcussive Symptoms in Children and Adolescents.
  JAMA, 316(23), 2504–2514
  https://doi.org/10.1001/jama.2016.17396
  → Early activity linked to reduced risk of prolonged symptoms — relevant for pediatric and general recovery guidance.
• Centers for Disease Control and Prevention (CDC)
  HEADS UP: Concussion Basics and Recovery Tips
  https://www.cdc.gov/headsup/basics/concussion_recovery.html
  → Practical advice on screen use, symptom pacing, sleep, school/work return, and managing daily life post-concussion.
• Sundhedsstyrelsen (2021)
  National Klinisk Retningslinje for Commotio Cerebri (Hjernerystelse).
  https://www.sst.dk/da/udgivelser/2021/nkr-hjernerystelse
  → Danish national guideline covering early info access, physical activity, multidisciplinary care, and symptom-specific interventions.

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