Juggling the Holiday Season Following Concussion

The holiday season can be overwhelming for anyone, especially someone recovering from a concussion. Executive functioning, which involves planning, organization, time management, and emotional regulation, is often affected by concussions. Here are some strategies to help manage the demands of the holidays:

1. Prioritize and Simplify

   -Limit Obligations: Choose a few important holiday events or traditions to participate in and let go of less essential activities to reduce cognitive load. 

   -Break Tasks into Smaller Steps: Instead of tackling all holiday prep at once, break tasks down into manageable parts. For example, if hosting a gathering, plan for shopping, cooking, and cleaning on separate days.

2. Use Visual and Written Supports

   -Calendars and Planners: Use a calendar or planner to map out the holidays. Include rest breaks, travel time, family gatherings, and any essential tasks.

   -Lists: Write down gift ideas, shopping lists, and to-do lists so that you’re not relying on memory alone.

   -Sticky Notes: Place reminders in visible spots around your home or in your phone to reinforce key tasks and schedules.

3. Manage Sensory Overload

   -Minimize Noise and Bright Lights: Avoid large, loud gatherings or bring noise-canceling headphones and sunglasses if these environments can’t be avoided.

   -Quiet Zones: When entering a space for a gathering, locate a quiet room or corner as a “break zone.” Short breaks every 20–30 minutes can be very helpful for recovery and reduce risk of cognitive overload.

   -Control the Setting: If hosting, keep decor and lighting simple and soothing to minimize cognitive strain.

4. Schedule Rest and Recovery Time

   -Plan Short Activity Periods: Balance social time with scheduled rest. Use alarms or phone reminders to take a break even if you feel you could continue.

   -Rest Before and After Events: Give yourself downtime before and after big gatherings or stressful activities.

   -Limit Stimulants: Avoid excess caffeine or sugar, as these can increase irritability or cause energy crashes.

5. Delegate, Ask for Help, and Advocate

   -Divide Responsibilities: Enlist friends or family to help with tasks like cooking, decorating, and organizing events.

   -Explain Your Needs: Let those around you know about your recovery process and request understanding with tasks or decisions that may take extra time.

6. Prepare Socially and Mentally

   -Practice Relaxation Techniques: Before gatherings, use deep breathing or mindfulness exercises to manage stress.

   -Pre-plan Social Interactions: If certain conversations or interactions are stressful, formulate responses in advance to help you feel more prepared.

   -Limit Social Time: Give yourself permission to excuse yourself from longer conversations or large group settings if they feel overwhelming.

7. Technology Aids

   -Use a Digital Assistant: Set reminders, alarms, and timers on your phone to keep track of time and tasks.

   -Apps for Focus and Scheduling*: Apps like Google Keep or Evernote can help keep track of tasks and thoughts, or use focus apps like Forest or Pomodoro timers to manage time.

Recovery from a concussion can be unpredictable, so listen to your body and don’t hesitate to adjust plans if needed. Managing holiday demands while recovering is all about balance and flexibility.

Last but not least, remind yourself of the reason for the holiday season. Practicing gratitude can help reframe your mindset to focus on the things that matter while doing your best to foster brain recovery. The Concussion Resource Center wishes you a Happy Thanksgiving, a Merry Christmas, and a Happy New Year!