TLDR;
Calming tools help your body feel safer in the moment.
Retraining is the longer process of building new brain patterns.
Pairing both is what supports lasting change
Feeling like you are doing all the right things and still stuck? I’ve been there.
Many people living with persistent symptoms from a concussion are told to “regulate your nervous system” or “manage your stress”.
When I was told this I was a bit annoyed. Obviously I know managing my stress is important but people suggest it as if its as simple as a load of laundry.
If that sounds like you, you’re not alone. Nervous system regulation is talked about a lot. But I find half the picture is often missing.
ps. if you’re reading this are are confused, in this post I explain what the nervous system is why a concussion can make you feel like your on high alert all the time.
Nervous System REGULATION
is the set of tools that shift your nervous system state in the moment
This is what is talked alotttt about on social media and from some health care providers.
If you notice a headache building, for example, you might try deep breaths or eye cupping (gently resting your cupped hands over your closed eyes). We do this because it can help our symptoms subside and overall “feel better”.
Other simple tools can include breathwork, cuddling a pet, time in nature etc. These are great but two points I want to share:
This is half of the picture
You don’t need to do all of these (in fact, that can backfire)
instead, notice what already helps you feel safe (ie regulated) and lean on these.
But here is what’s missed.
Nervous System RETRAINING
is the longer term process of updating the patterns your brain works from so you dont feel on edge all the time.
Your nervous system needs a lot of proof before it updates its predictions. That is why change takes repetition, and why I always come back to consistency over intensity
Think of a sprained ankle. Ice takes the edge off the pain in the moment and physio exercises rebuilds strength and function over time
One is not better than the other. They do different jobs and work together.
The same is true of any concussion treatment. One visit and one round of exercises will not do the work on their own. The consistency help rebuild the strength/function.
Why Recovery Takes Time
Recovery is rarely a straight line. It can feel like two steps forward and one step back, or sometimes more steps back than forward.
I remember doing my exercises faithfully, without forcing it, and then something would happen and it felt like I was back at ground zero.
A plateau, a flare up or a day of skipped exercises does not mean that your brain is “broken” or all your hard work is out the window.
One hard day does not undo the learning you have built.
You also do not need to do everything at once (this can overwhelm your nervous system). Rather a compassionate and consistent approach, on the tools/treatments most important right now, are what can support lasting change.
I want you to know that recovery is possible.
Why You Shouldn’t Do It Alone
Many psychological factors shape concussion recovery, so support matters.
A therapist trained in this can see patterns that are hard to spot when you are in the middle of it, and can help you build key skills (ex. compassion) to support your recovery and path towards a fulfiling life.
Your community, the people who truly have your back, help you keep the changes going over time.
Awareness is the first step toward change. Support through a trained therapist and community are what help you build consistency.
If you are tired of the mixed messages and want help making sense of what your nervous system needs, book a discovery call with me.
This is a free call where I can learn more about what you’re working through, share how I might be able to help and what mental health support after concussion looks and feels like.
This post is for education and is not a replacement for medical care. Please talk with your care team about your symptoms.
