The Benefits of Mindfulness for Concussion Recovery

Meditation has gained fame in the media and the western world over the last decade. Research has touted its benefits for managing anxiety disorders, increasing happiness, and improving focus and attention. It makes sense that conditions with symptoms that indicate low focus and high stress could benefit from a little mindfulness. One such condition is post-concussion syndrome resulting from mild traumatic brain injury.

What is mild traumatic brain injury?

Commonly known as a concussion, mild traumatic brain injury is one of the leading causes of disability in North America with as many as 1.7 million people sustaining one annually. Initial symptoms include headache, dizziness, nausea, sensitivity to light and sound, and mood disturbance such as low mood and irritability. For most people these symptoms resolve within 3 months post injury. However, a subset of this population experiences post-concussion syndrome; where their symptoms persist for months or even years after injury. 

One of the biggest challenges to concussion recovery is the individuality of injury. Unlike a deep cut or a broken bone whose treatment includes stitches and a cast for nearly everyone, brain recovery is much more complex. Neurologically speaking, when a person gets a concussion their brain goes through a series of metabolic disruptions that throw it out of sync. This involves the brain going into an energy crisis in an effort to remain in balance. The brain is required to use more energy than it has available, which is what can lead to the emotional and physical dysregulation that are the hallmarks of mild traumatic brain injury symptoms. As one can imagine, this can lead to major disruptions in everyday life with symptoms ranging from cognitive, physical, psychiatric, and emotional dysregulation.

For years the primary focus for mild traumatic brain injury recovery was on the physical symptoms. Fortunately, doctors and researchers are beginning to realize how important mental emotional healing is for sustainable long-term recovery. That’s where meditation comes into play. 

The benefits of meditation for post-concussion syndrome recovery

Research has found that meditation increases gray matter. Gray matter makes up areas of the brain that are associated with attention, emotional regulation, and mental flexibility. With increased gray matter comes an increase in function in these areas of the brain.  It also happens that these areas are where concussion symptoms stem from. Amazing, isn’t it? We also know that by focusing on your breath, you can decrease your heart rate thanks to a signal of the Vagus nerve that runs from your brainstem (where involuntary breathing is controlled) down to your heart. This means that you can decrease your stress and increase your mindfulness with just a couple of deep breaths.

Types of meditation that help

There are different types of meditation. The priority for them all is to hold awareness on a specific focal point, which varies depending on the style. Mindfulness focuses on the sensation of the breath. Loving- kindness meditation puts attention on caring and loving feelings toward yourself and others. In moving meditation your focus is on your body and how it feels as you move. Mantra meditation involves repeating a phrase, and visual meditation has you visualize an object, like a glowing ball, or a special scene. While some of these styles can address specific challenges (for example, loving-kindness meditation helps deal with negative emotions), mindfulness-based stress relief can address multiple chronic post-concussion symptoms, including declining mental and physical health and reduced quality of life and cognitive performance. The important thing is to find a style that works for you so that you can find a routine.

My personal experience with post-concussion syndrome and meditation

I’ve experienced a total of 4 concussions throughout my life; the first was a ski accident when I was 16, and the most recent occured when I was cycling at age 30. At the time, I had the privilege of joining a support group for people who had experienced a traumatic brain injury. One of the most common psychological hurdles they talked about was mourning their past selves. They had a hard time accepting that there were things they could no longer do or abilities they no longer had. They found themselves stuck in the past and had difficulty finding hope for the future. This is not an uncommon response to trauma. But that mindset can create a dangerous negative loop that exacerbates these feelings, further decreasing your mood. 

Meditation allows you to focus on the present moment, as well as your present feelings, emotions, and sensations. This allows you to re-train your mindset to focus on what’s happening right now, which helps make peace with any negative experience. It allows you to let go of the past and the future.

My most recent concussion left me feeling dizzy, disoriented and with a massive headache. After that, I had no energy, reading was difficult, my concentration (normally very keen) was non-existent, and the light from my computer felt like daggers at the back of my eyes. I’ve also struggled with depression. Fortunately, meditation has been my remedy for that. I had meditated off and on over the years but when I committed to making a daily practice, I really noticed the difference. My daily practice of mindfulness meditation and yoga helps support my mood by keeping me grounded, present and grateful for all the things I have going on in my life. Even just 20 minutes of mindful movement helps.

I started small with just 10 minutes a day. If ten minutes is a stretch, then start with five, or even three. Any amount of time that allows you to take a moment and focus on your breath and be present helps. All it takes is breathing in and breathing out and paying attention to how your body and mind respond.