![]() Gradually introduce more activity staying below the activity level that makes concussion symptoms reoccur or become worseĪctivities that pose a risk for a repeated concussion must be avoided when still experiencing symptoms.Ĭontact activities, such as contact sportĪctivities associated with the risk of falling (such as bicycling)Īsk your physician or specialist to recommend you to a physical trainer or physical therapist who can tailor a recovery program to your abilities. Keep your body active by going out and moving short distances Both Sleepio and SHUTi are subscription-based online programs. Charles Czeisler, Professor of Sleep Medicine at Harvard Medical School. Sleepio and SHUTi are additional Cognitive Behavioral Therapy programs that have proven effective and are recommended by Dr. The New York Times article recommends the free Insomnia Coach, also by the Veterans Administration and Conquering Insomnia, a 5-week program that costs $50-$70. In the NPR article, several sleep counselors recommend the FREE app developed by the Veterans Administration called CBT-i Coach. NPR has an excellent article about CBT-I apps for insomnia, as does a New York Times article. The study also concluded that CBT apps have “likely benefits beyond sleep to mental health and well-being.” See our resource page, Cognitive Behavioral Therapy.Ĭognitive Behavioral Therapy apps were found to be effective in combatting insomnia in a 2017 research study, as well as a 2016 study. Typically, a patient sees a CBT therapist once a week for six to eight weeks. You can get free resources from the American Academy of Sleep Medicine and free Educational Resources on Sleep from the National Institute of Health.Ĭognitive Behavioral Therapy (therapist and app-based)Ĭognitive behavioral therapy (CBT) is considered the most effective treatment for insomnia and has been shown to be successful with concussion and TBI patients. ![]() The Sleep Foundation has an article on how to choose (and find) a professional specialist in CBT for insomnia. Psychology Today has a therapist directory, and a New York Times article on CBT-I and sleep recommends looking for therapists in the directory with “ specific training in CBT-I.”Īlternatively, ask your primary care provider for a referral to a sleep specialist. You can find sleep specialists by using the search tools of the Society of Behavioral Sleep Medicine or the Penn International CBT-I Provider Directory. Having resources and tools to help can be highly beneficial when recovering from a concussion. Sleep and nutrition can significantly impact an individual's recovery. Concussions can impact one's mental health through mood swings, irritability, anxiety, and depression. It is also important to be aware of mental health throughout recovery. There are also many great ways to help when an individual is suffering from sensory sensitivity after a concussion, such as earplugs, wearing a hat, and reducing stress from screens. Following relative rest, there should be a gradual return to physical activity that is dependent on each individual. ![]() The newest guidelines recommend that the first 48 hours should be a period of “relative rest” (which includes activities of living and light walking) and reduced screen time read about relative rest here. This page gives an overview of types of self-care that one can use to help with symptoms of a concussion. ![]()
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