What to Do If I Have a Concussion: A Step-by-Step Guide

Sep 23

A concussion can be overwhelming—especially when you’re unsure what to do next. If you’ve asked yourself, “What should I do if I have a concussion?” you’re not alone. Whether your injury came from sports, a fall, or an accident, taking the right steps early on can support recovery and help prevent long-term complications.

This article will guide you through what to do after a concussion, including when to seek medical care, how to manage symptoms, and safe strategies for recovery.

What to Do Immediately After a Concussion

If you suspect you’ve had a concussion, the first priority is safety. A concussion is a mild traumatic brain injury (mTBI), and even if symptoms feel manageable at first, they can worsen in the hours or days following the injury.

Step 1: Seek Medical Evaluation

Go to the ER immediately if you experience red flag symptoms such as loss of consciousness, repeated vomiting, worsening headache, seizures, or confusion.

According to the Centers for Disease Control and Prevention (CDC), early assessment is critical for both safety and effective recovery.

Step 2: Take it easy in the first 24–48 Hours

Limit screen time and avoid bright lights or loud environments. But there is no need to completely avoid
Take time off work, school, or sports.
Light physical and mental rest supports your brain’s initial healing.
Stay hydrated
Eat a healthy diet based on whole foods including lots of protein

How to Recover from a Concussion Safely

Recovery isn’t about doing nothing—it’s about pacing yourself.

For a step-by-step recovery plan that includes expert guidance on nervous system regulation, pain management, and sleep optimization, explore The Concussion Solution. It’s designed to help you heal—one step at a time.

Gradual Return to Activity

Recent studies show that complete bed rest is no longer recommended. Instead, after 24–48 hours of rest, you should begin light, symptom-limited activity

Examples include:

Short walks in a quiet environment
Gentle stretching
Light household tasks (if tolerated)

Support Your Brain Health

Sleep: Prioritize consistent rest and naps if needed.
Nutrition: Eat balanced meals with protein, healthy fats, and omega-3s.
Hydration: Dehydration can worsen headache and fatigue.
Learn more tips

Avoid Common Triggers

Many people notice symptoms worsen with:

Excessive screen time
Loud and busy social situations
Strenuous physical activity too soon
Caffeine, alcohol, or poor sleep schedules

When Symptoms Persist Beyond the Expected Timeline

While some concussions resolve in 1-2 weeks, many individuals experience prolonged symptoms—often referred to as post-concussion syndrome.

If you’re asking, “Why am I not better after a concussion?”, it may be due to:

Autonomic nervous system dysfunction
Vestibular (balance) system issues
Visual processing problems
Cervical spine (neck) involvement
This is where targeted rehabilitation can make a difference.

Evidence-Based Concussion Rehabilitation

Specialized physical therapy and structured rehabilitation programs address the root causes of persistent symptoms. Research highlights the benefits of individualized care, including:

Vestibular therapy for dizziness and balance problems
Oculomotor training for visual disturbances
Sub-symptom threshold exercise for autonomic dysfunction (Leddy et al., Frontiers in Neurology, 2018)

If you’re struggling with symptoms weeks—or even months—after a concussion, you don’t have to go through it alone and it is never too late.

The Concussion Solution is an evidence-based online program designed to help you: