What to Do If You Have a Concussion: Step-by-Step Recovery Guide
If you think you may have a concussion, the first thing to know is what requires emergency care—and what you can actually do to support recovery.
A concussion is a type of traumatic brain injury that can temporarily disrupt how the brain produces and uses energy. This is why a concussion is often described as an energy crisis in the brain. Symptoms can affect much more than thinking or memory, including headaches, dizziness, nausea, balance, vision, sleep, exercise tolerance, mood, and sensitivity to light or sound.
Most importantly, concussion recovery is not simply a matter of resting until you feel better. After a brief period of relative rest, appropriately dosed physical and cognitive activity can become an important part of recovery.
If you want a deeper explanation of what happens inside the brain during a concussion, read What Is a Concussion? Understanding What Happens to Your Brain.
First: Know the Warning Signs of a More Serious Brain Injury
A concussion itself does not usually require emergency treatment. However, symptoms after a head injury can sometimes indicate a more serious brain injury.
Seek emergency medical attention immediately if there is:
A headache that is getting significantly worse or becomes severe
Repeated vomiting
Increasing confusion, agitation, or unusual behavior
Difficulty waking up or an inability to stay awake
A seizure
Weakness, numbness, or decreased coordination
Slurred speech
One pupil larger than the other
Loss of consciousness followed by increasing drowsiness or difficulty waking
An inability to recognize people or places
A significant or rapidly worsening neurological change
These signs should not be managed at home as a routine concussion.
For more information, see the CDC's concussion danger signs and emergency guidance.
If none of these warning signs are present, the next question is: What should you actually do?
What to Do in the First 24–48 Hours After a Concussion
The first 24–48 hours are a time for relative rest, not complete inactivity.
Your brain has increased energy demands following a concussion, but that does not mean you need to lie in a dark room or avoid all stimulation.
During the first day or two:
Keep physical activity light.
Avoid activities that significantly increase symptoms.
Avoid sports, strenuous workouts, heavy lifting, and activities that could result in another head injury.
Limit demanding cognitive activity if it substantially increases symptoms.
Take breaks when symptoms build.
Eat regular meals rather than skipping food because you do not feel well.
Stay hydrated.
Prioritize sleep.
Use screens in moderation rather than eliminating them completely.
You do not need to wait until every symptom disappears before beginning to move again.
The goal is to gradually reintroduce normal activity without repeatedly overwhelming your symptoms.
Do You Need to Stay in a Dark Room After a Concussion?
No.
One of the most common pieces of concussion advice is to stay in a dark, quiet room until symptoms disappear. Current concussion guidance does not support prolonged strict rest or complete sensory deprivation.
Light sensitivity can make certain environments uncomfortable, and reducing stimulation may be helpful when symptoms are high. But completely avoiding light, screens, movement, conversation, school, or normal activities for an extended period can make returning to everyday life more difficult.
Instead, think in terms of symptom management and gradual exposure.
If bright light makes your headache worse, reduce the intensity or duration of exposure. If your phone increases symptoms after 20 minutes, take a break rather than assuming you cannot use your phone at all.
The goal is to gradually build tolerance.
Can You Exercise After a Concussion?
Yes. In fact, appropriately prescribed aerobic exercise can be an important part of concussion rehabilitation.
This is one of the biggest changes in modern concussion care.
For years, people were commonly told to rest until they were symptom-free and then return to activity. Research now supports an active approach in which exercise is introduced at an appropriate intensity and progressed based on the individual's response.
The key is dose.
Exercise that is appropriately prescribed may help improve exercise tolerance and recovery. Exercise that is too intense, too long, or progressed too quickly can significantly increase symptoms.
A small, brief increase in symptoms during activity does not necessarily mean that you have caused additional brain injury. However, a substantial or prolonged increase in symptoms is a sign that the activity needs to be modified.
The goal is not to push through severe symptoms.
It is to find the appropriate level of activity and progressively increase your tolerance.
The 2023 Amsterdam International Consensus Statement on Concussion in Sport supports early, symptom-limited physical activity and a gradual return to exercise.
For a detailed guide, read:
How to Safely Exercise After a Concussion: When & How to Return
You can also read:
Best Exercises for Post-Concussion Symptoms: What Helps & Why
What If Exercise Makes Your Concussion Symptoms Worse?
This is extremely common, particularly when someone tries to return to their previous workout too quickly.
For example, you may feel relatively fine walking around the house but develop:
Headache
Dizziness
Nausea
Fatigue
Brain fog
Heart racing
Light sensitivity
Pressure in your head
when you try to exercise.
That does not necessarily mean exercise is harmful or that you should stop moving completely.
It may mean that the intensity or type of exercise is currently beyond your tolerance.
Some people with persistent concussion symptoms develop significant exercise intolerance because their cardiovascular and autonomic systems are not responding normally to exertion.
If exercise consistently triggers symptoms, read:
Why Does Exercise Make My Concussion Symptoms Worse?
What Should You Eat After a Concussion?
Your brain needs energy and adequate nutrition during recovery.
There is no single food or supplement that will cure a concussion. However, consistently under-eating, skipping meals, or relying primarily on processed foods can make it harder to meet your body's nutritional needs.
Focus on:
Eat regular meals
Try not to go long periods without eating, particularly if you are already dealing with fatigue, headaches, dizziness, or nausea.
Prioritize protein
Include a meaningful source of protein with meals and snacks when possible. Examples include:
Eggs
Greek yogurt
Chicken
Turkey
Fish
Lean meat
Beans
Lentils
Tofu
Cottage cheese
Choose whole foods
Build meals around nutrient-dense foods such as:
Vegetables
Fruits
Whole grains
Beans and legumes
Nuts and seeds
Fish
Eggs
Lean proteins
Stay hydrated
Dehydration can contribute to headaches, fatigue, dizziness, and poor concentration, which can make concussion symptoms more difficult to manage.
Nutrition is supportive rather than curative. It should be part of a broader recovery strategy that also addresses activity, sleep, exercise tolerance, and the specific systems contributing to your symptoms.
For additional strategies, see Natural Remedies for Persistent Post-Concussion Symptoms.
Can You Use Your Phone After a Concussion?
Yes.
You do not necessarily need to eliminate your phone, computer, television, or other screens.
However, screens can aggravate symptoms in some people, particularly when there is visual sensitivity, headache, dizziness, or difficulty with visual motion.
Instead of asking, “Can I use screens?”, a more useful question is:
“How much screen exposure can I tolerate right now?”
Try:
Lowering screen brightness
Increasing the font size
Taking frequent breaks
Using a larger screen when possible
Reducing visually demanding activities
Limiting screen time when symptoms are building
Gradually increasing exposure as tolerance improves
If 15 minutes of screen use increases your symptoms significantly, that does not mean you need to avoid screens for the next several weeks. It means your current tolerance is limited.
The goal is gradual progression.
Is It Okay to Sleep After a Concussion?
Yes.
You do not need to stay awake simply because you have a concussion.
Sleep is an important part of recovery, and concussion can disrupt normal sleep patterns. Some people become extremely sleepy, while others have difficulty falling asleep or wake frequently during the night.
Try to maintain a consistent sleep schedule and give yourself enough opportunity to sleep.
Helpful strategies include:
Keeping a regular bedtime and wake time
Getting natural light during the day
Avoiding excessive daytime naps
Limiting caffeine later in the day
Keeping your bedroom dark and comfortable at night
Reducing stimulating activities close to bedtime
Getting regular daytime physical activity as tolerated
If sleep problems persist, they deserve attention rather than simply being accepted as part of having a concussion.
Read How to Improve Sleep After a Concussion: Causes, Symptoms & What Helps.
How Much Activity Is Too Much After a Concussion?
One of the biggest challenges in concussion recovery is finding the right amount of activity.
Too little activity can make it difficult to rebuild tolerance.
Too much activity can repeatedly trigger symptoms.
This can create a boom-and-bust cycle:
You feel somewhat better → you do too much → your symptoms flare → you rest for a long period → you feel somewhat better → you try to do everything again → symptoms flare again.
Instead, aim for consistent, manageable activity.
Your goal is not to have a completely symptom-free day followed by an exhausting workout.
Your goal is to gradually increase what your brain and body can tolerate.
This applies to:
Exercise
Work
School
Screen use
Social activity
Driving
Household responsibilities
Cognitive tasks
Pacing is not about avoiding activity. It is about controlling the dose so that you can progressively build tolerance.
Pay Attention to Your Symptom Pattern
Concussion symptoms can provide useful information about what systems may be struggling.
For example:
Headaches that increase with neck movement or prolonged posture may involve the cervical spine.
Dizziness with head movement, rolling in bed, or changes in position may involve the vestibular system.
Symptoms triggered by reading, computer work, or visually busy environments may indicate visual or oculomotor involvement.
A racing heart, dizziness, fatigue, or feeling significantly worse with exertion may point toward problems with exercise tolerance or autonomic regulation.
Headaches and fatigue after poor sleep may indicate that sleep is contributing to symptom persistence.
These symptoms do not necessarily mean that there is only one cause.
Concussion recovery is often more complicated than treating one isolated symptom. The vestibular, visual, cervical, autonomic, cardiovascular, and cognitive systems interact with one another.
This is one reason a generalized “rest until you feel better” approach does not work for everyone.
What If Your Concussion Symptoms Don't Go Away?
Most people improve substantially after a concussion, but some people continue to experience symptoms for weeks or months.
Persistent symptoms do not necessarily mean that your brain is continuing to sustain damage.
There can be multiple contributors to ongoing symptoms, including:
Reduced exercise tolerance
Vestibular dysfunction
Visual dysfunction
Neck dysfunction
Persistent headaches
Sleep disturbance
Autonomic regulation problems
Difficulty tolerating cognitive load
Sensory sensitivity
Poor pacing or activity tolerance
This is why persistent symptoms deserve a more specific rehabilitation approach rather than simply continuing to wait for them to disappear.
If you are still experiencing symptoms, you may find these articles helpful:
Why Do I Still Have Concussion Symptoms Months Later?
Post-Concussion Autonomic Dysfunction: Symptoms, Causes & Treatment
Why Do I Still Have Headaches After a Concussion?
Post-Concussion Dizziness: Why It Happens & What Helps
When Is It Time for More Targeted Concussion Rehabilitation?
If your symptoms are interfering with exercise, school, work, sleep, driving, or normal daily activities, you may need more than general recovery advice.
This is particularly true if:
You cannot increase activity without symptoms significantly worsening
Exercise consistently triggers headaches, dizziness, nausea, or fatigue
You continue to experience dizziness or balance problems
Headaches remain persistent
You are having difficulty with screens, reading, or visual environments
Your neck is contributing to headaches or dizziness
Your sleep remains disrupted
You have significant exercise intolerance
Your symptoms have persisted longer than expected
You keep improving and then experiencing repeated setbacks
A targeted concussion rehabilitation program can identify which systems are contributing to your symptoms and then progressively address those impairments.
The goal is not simply to manage symptoms.
It is to identify the factors limiting your recovery and progressively rebuild your tolerance for the activities you need and want to do.
Where to Go Next in Your Concussion Recovery
If you are trying to figure out what to do next, these resources can help you understand different parts of concussion recovery:
Start with the basics
What Is a Concussion? Understanding What Happens to Your Brain
If your symptoms are getting worse
Why Are My Concussion Symptoms Getting Worse? Causes & What to Do
If exercise makes you feel worse
Why Does Exercise Make My Concussion Symptoms Worse?
If you are trying to return to exercise
How to Safely Exercise After a Concussion: When & How to Return
If you want specific exercises
Best Exercises for Post-Concussion Symptoms: What Helps & Why
If you have persistent symptoms
Why Do I Still Have Concussion Symptoms Months Later?
If headaches are your main problem
Why Do I Still Have Headaches After a Concussion?
If sleep is a problem
How to Improve Sleep After a Concussion: Causes, Symptoms & What Helps
Frequently Asked Questions About What to Do After a Concussion
What should I do in the first 24 hours after a concussion?
After making sure there are no emergency warning signs, focus on relative rest, hydration, regular meals, sleep, and light activity as tolerated. Avoid strenuous exercise, sports, and activities that could result in another head injury. You do not need to stay in a completely dark or quiet room.
What should I do in the first 48 hours after a concussion?
The first 48 hours should generally involve relative rest rather than complete inactivity. Gradually reintroduce normal daily activities and light physical activity as tolerated. Avoid activities that significantly worsen symptoms or create a risk of another head injury.
Can I use my phone after a concussion?
Yes. Screen use does not necessarily need to be eliminated. If your phone significantly increases symptoms, reduce the duration or intensity of use and take breaks. Gradually increase screen exposure as your tolerance improves.
Can I exercise if I still have concussion symptoms?
Yes, in many cases. Symptom-limited aerobic exercise is now an important part of concussion rehabilitation. The intensity should be appropriate for your current level of tolerance, and exercise should be progressed gradually rather than pushing through significant symptoms.
What should I avoid after a concussion?
Avoid activities that carry a meaningful risk of another head injury, strenuous activity that significantly worsens symptoms, and repeatedly pushing through large symptom increases. You also do not need to completely eliminate normal daily activities, screens, light, or movement unless they are currently beyond your tolerance.
Is it okay to sleep after a concussion?
Yes. Sleep is important for recovery. You do not need to stay awake simply because you have a concussion. However, unusual difficulty waking, inability to stay awake, or significant deterioration after a head injury is an emergency warning sign.
Can I walk after a concussion?
For most people without emergency warning signs, light walking can be an appropriate way to begin returning to physical activity. Start at a level you can tolerate and gradually increase duration and intensity.
What if my concussion symptoms are getting worse?
First, consider whether your activity level has increased too quickly, whether you are sleeping poorly, or whether another factor is triggering symptoms. Significant or rapidly worsening neurological symptoms, repeated vomiting, increasing confusion, difficulty waking, seizures, or other emergency warning signs require immediate medical attention.
If symptoms are repeatedly worsening with normal activity or exercise, that is a reason to reassess your rehabilitation approach rather than simply continuing to push through.
The Bottom Line
A concussion is an energy crisis in the brain, and recovery is more complicated than simply resting until symptoms disappear.
The most useful approach is usually progressive and individualized:
Protect yourself from another head injury.
Know the emergency warning signs.
Use relative rest rather than prolonged complete rest.
Gradually reintroduce physical and cognitive activity.
Exercise at an appropriate intensity.
Eat regular, nutritious meals and stay hydrated.
Prioritize sleep.
Adjust screen exposure based on your tolerance rather than eliminating screens completely.
Pay attention to symptom patterns.
If symptoms persist, identify the systems that may be contributing and address them specifically.
If you're still struggling with concussion symptoms, The Concussion Solution provides a structured, step-by-step approach to recovery.
Related Articles
What is a Concussion? Understanding What Happens to Your Brain
Why Are My Concussion Symptoms Getting Worse? Causes & What to Do
How to Safely Exercise After a Concussion: When & How to Return
Best Exercises for Post-Concussion Symptoms: What Helps & Why
Post-Concussion Autonomic Dysfunction: Symptoms, Causes & Treatment
How to Improve Sleep After a Concussion: Causes, Symptoms & What Helps
Ready for a More Structured Approach to Concussion Recovery?
If you're still struggling with concussion symptoms, The Concussion Solution provides a structured, step-by-step approach to recovery that you can work through at home.
