Improve Your Sleep Quality to Reduce Your Symptoms

BY: ALISON

Studies have long shown that sleep deprivation, especially when chronic, can have detrimental effects to our health.

Just to name a few, poor sleep quality can impair brain activity, cognitive function, decision-making, concentration, learning, memory, balance, coordination, and emotional state. It also increases the chance of being involved in an accident. 

All of these are common to the symptom profile of brain injury survivors. One of the most frustrating lingering effects from my concussion was disrupted sleep. At night, I had trouble falling asleep, staying asleep, and entering deep sleep. I either felt like I was half awake or I’d have terrible and vivid nightmares.

woman sleeping on a bed with a dog
PHOTO: burst.shopify.com via Pixels

During the day, I was beyond tired and frequently took long, restless naps. I thought that I would never get better until a simple change to my sleep schedule triggered drastic improvements across all of my symptoms.

A neuropsychologist was the first to suggest that I focus my efforts solely on waking up at the same time each morning. Coupled with avoiding napping, this reset my circadian rhythm (i.e. internal clock) and improved the quality of my sleep. The medical director of the sleep laboratory that I visited also recommended this approach. After adhering to the new routine for just a few days, my headaches lessened in frequency and severity, the brain fog lifted, my mood stabilized, and I was able to tolerate more stimulation. Instead of relying on pharmaceuticals, I have adopted the following strategies for sleeping problems to my lifestyle.

Guidelines for Optimizing Sleep Health

Reset your Circadian Rhythm

Our bodies were meant to sleep after sun set and to wake with the sun rise. In fact, the highest quality of sleep that you can have is before midnight. However, bright lights in large cities, sedentary lifestyles, and modern technology has resulted in bad sleep habits that disrupt our internal biological clocks. Here are different ways that you can reset your circadian rhythm.

Go camping for one week

Studies have shown that camping for at least one week can reset adults’ internal clocks.  This result was contributed to increased exposure to natural sunlight during the day and reduced exposure to artificial lights at night. That means that you don’t have to go camping to sync your body’s clock to nature’s light and dark cycle.  See other strategies below.

Set your alarm and wake up at the same time, every single day

Setting a daily routine will help your body shift its circadian rhythm. It is difficult to control when you fall asleep at night, so focus more on when you wake up. Be sure to get out of bed as soon as the alarm goes off. If desired, set your wake up time half an hour earlier every three to four weeks, until you’ve reached the ideal time for your lifestyle. Eventually, your body will be conditioned to naturally wake up at the same time. The remaining tips will help you fall asleep faster and will make getting out of bed easier.

Get exposure to sunlight

Get at least half an hour of sunlight during the day. According to my sleep clinic, this is most effective if done within 30 minutes of waking up.

android phone says 12:09 time
PHOTO: NOAH ERICKSON VIA PIXELS

Don’t take naps!

If you must take a nap in the middle of the day, set an alarm and don’t nap for more than 20 minutes.

Avoid blue light before bedtime

Artificial lights and electronic devices emit blue wavelengths of light that suppress the secretion of melatonin, a hormone that regulates sleep.3 Using a TV, computer, phone, or tablet within 1 hour before bed will make your brain think that it’s still day time and disrupt your circadian rhythm.

An extreme method

I stayed awake for 36 hours straight so that I would be sleepy enough to fall asleep at an appropriate hour on the second night. I then applied all of the other healthier techniques moving forward. My neuropsychologist said that this extreme method is not appropriate for everyone, so consult your doctor first.

Adjust your diet

Avoid caffeine after 10 am

An even better idea would be to give up caffeine altogether for at least four weeks. Keep in mind that caffeine may be hidden in foods and beverages other than coffee and tea. This includes chocolate (i.e. cocoa), soft drinks, energy waters or drinks, coffee or chocolate flavoured ice cream, medications, etc.

Avoid alcohol

Alcohol’s initial effects may make you feel sleepy, but it will actually wake you up in the middle of the night and/or decrease the quality of your sleep.

Don’t eat three hours before bedtime

You shouldn’t go to bed hungry either, so if you must eat before bed, choose healthy, light snacks and consume small portions.

Adjust your lifestyle

Regular physical activity, especially outdoors, will do wonders for your overall and sleep health. But if you exercise after 6 pm, it may end up stimulating instead of relaxing you.

four feet, under the covers
PHOTO VIA RAWPIXEL.COM

Use your bed only for sleeping and sex

You don’t want to condition yourself to associate your bed with any activities other than sleeping. Also, if you’re unable to fall asleep or fall back asleep after 30 minutes, get out of bed and do something that is non-stimulating and does not involve electronic devices. When you feel sleepy, go back to bed and try again.

Don’t try too hard

When it’s time for bed, don’t try too hard to fall asleep. If you focus on the fact that you aren’t able to sleep, count the hours left in the night, or fixate on all of the things that you need to do the next day, stress and anxiety will prevent you from relaxing and will keep you awake even longer.

Inspect your bedroom

  1. Ensure that your mattress has the right firmness for your comfort.
  2. Ensure that your pillow supports your neck sufficiently.
  3. Use blackout curtains in your bedroom.
  4. Remove all artificial lights and electronic devices from your bedroom.

This will also prevent you from looking at the clock when you’re having trouble sleeping in the middle of the night. Checking the time when you can’t sleep can stress you out and keep you awake.

Ensure that the temperature is optimal

The optimal temperature for sleeping is different for everyone, but falls within the range of 62 to 72 degrees F.4 The bedroom should feel slightly cool and comfortable.

Create a bedtime routine and start getting ready 2 – 3 hours before bedtime

Take a hot bath or shower

Taking a nice hot bath or shower will relax you, but doing so within 2 hours prior to bedtime will keep you awake.

Write down your stressors and plans

As our bodies relax, our minds tend to wander and fixate on past mistakes, present stressors, and future plans. So 2 to 3 hours before bedtime, sit down with a pen and paper and write down your concerns, ideas, and to-do lists. Then set them aside so that you don’t have to worry about them until the next day.

Turn off lights and electronic devices before bedtime

At least 1 hour prior to bedtime, turn off all electronic devices. It is also preferable to turn off all of the lights. At the very least, dim the lights or use candlelight. Research also shows that wearing amber lenses in the evening can be effective at blocking blue light and improving sleep quality.5 Furthermore, keep all lights and devices turned off if you wake up in the middle of the night and are unable to fall back asleep. Just be very careful making your way to and using the bathroom in the dark.

Have a warm beverage

Drink a cup of warm milk before bed, because it contains tryptophan, an amino acid that promotes sleep. Alternatively, a naturopath recommended drinking a cup of herbal tea (e.g. chamomile flowers, lemon balm, or tulsi/holy basil) within 30 minutes to one hour before bed. If you are taking any medications, speak to your doctor and/or pharmacist to ensure that your herbal teas won’t interact with your drugs.

Take a magnesium supplement

Taking magnesium 30 minutes to one hour prior to bed may help with sleep disturbances. Consult your doctor and/or pharmacist to determine your proper dosage and to ensure that it won’t interact with any of your medications.

Wash your face and brush your teeth 1 hour prior to going to bed

Washing my face and brushing my teeth, especially when done with the lights on, tends to invigorate me, so I do these before I really start to wind down.

Engage in a relaxing activity

The goal of your night routine is to unwind your mind and relax your body before bedtime. Try a non-stimulating activity such as meditation, gentle yoga or stretching, colouring, or reading a boring book or magazine.

I still struggle with fatigue and sleep some days, but I’m confident that if I consistently practice these good habits, high quality sleep will soon come easily.


Alison suffered a concussion in 2013 that completely changed her lifestyle. She is finding her way back to her old self and still loves traveling, dogs, cooking, and helping others. She hopes to help other brain injury survivors and their caregivers by sharing her experience and by spreading awareness.

 

 

References

Holzman DC. What’s in a Color? The Unique Human Health Effects of Blue Light.Environmental Health Perspectives. 2010;118(1):A22-

Burkhart K and Phelps JR. Amber lenses to block blue light and improve sleep: a randomized trial. Chronobiology International. 2009;26(8);1602-1612.

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The Ultimate Guide to board games for brain training

Woman plays Jenga game

BY: ALISON

Without lights and sounds associating with gaming apps or consoles, board games are less stimulating than other activities and require very little physical exertion. They were among very few things that I was able to do during the acute phase of my injury.

Board games are great for brain training and reconditioning. In fact, I suggested board games as a mentally challenging activity in my previous article, Having a brain injury increases your chances of dementia: here are activities that can help and are great for encouraging and facilitating social interaction.

After my injury, I wanted to avoid my friends, because conversations were exhausting and difficult to follow. But playing board games with friends was perfect. I got the social connection that I needed without having to engage in deep conversation. Also, the pressure and focus was off of me, since everyone’s attention was directed towards the game.

Not to mention, board games are super fun (heck, they’ve withstood the test of time), provide hours of distraction, and can be played solo. I didn’t need assistance or company for entertainment.

The selection of board games is endless, so there’s always something new to try.

Scrabble board
Photo: Pixabay via  Pexels

 

How to challenge yourself using board games:

The following guidelines will teach you how to train your brain by gradually increasing the difficulty of your board games. The steps should be tackled one at a time, moving forward only when you are confident with the previous step. Be patient with yourself, as you may need weeks or months before advancing. Regular practice and repetition are the keys to success here.

Step 1:

In the beginning, focus only on learning and following the rules of the game. Don’t worry about speed or trying to win. Simply learn the basics of how to play. Play as many times as needed to become familiar with it. This will improve your learning and memory skills.

Step 2:

If you’re playing a game by yourself, then play with the goal of improving your result, speed, or efficiency. For example, depending on the game, you could try to collect more points, finish the game more quickly, or finish the game using fewer moves. Work through one objective at a time.

If you’re playing a game with others, figure out one strategy that will help you win the game. However, the focus should be on discovering and practicing the strategy, not on winning. This promotes problem-solving skills. If you’re stuck, ask the person you’re playing with to teach you their approach. Once you’re familiar with the first one, see if there are other strategies that could help you win the game. Determine which one(s) are the most effective. Eventually, the goal is to use a combination of strategies at the same time. This is great practice for multi-tasking skills. You might even start winning more games.

Step 3:

Now that you’ve figured out how you like to play the game, it’s time to pay attention to how your opponents are playing. See if they make decisions differently from you, figure out what their strategies are, and try to predict their next moves. Compare their approach to your own, see which one is more effective, and learn from them. Furthermore, think of new tactics that will prevent your opponents from winning. This will exercise your analytical and critical-thinking skills.

Finally, try to improve your chances of winning. You will likely need to change your plan multiple times throughout a game in order to adapt to new scenarios/problems and to circumvent your opponents. Once you become really good at the game, start these steps over again with a different game.

board games that can be adapted for single players

Board games that can be adapted for single players:

While it’s better to play board games with other people, one-player games allow you to practice at any time. Some of the board games listed were not originally designed for single players, but you will find solo variant instructions online. The following suggestions vary widely in difficulty and cost.

Word Games

Scattergories

Bananagrams

Scrabble

Boggle

Honourable mention: Code Names – Although this game cannot be played solo, it is, in my opinion, the best word-focused, brain training game. It allows you to practice communication, word associations, and different thought processes. The cards could even be used separately for reading and comprehension.

Pattern Games

  1. Set – This simple card game is really good for unique pattern-recognition, concentration, and different lines of thinking.
  2. Bingo –  even more fun if there are small prizes to be won.
  3. Puzzles
  4. Carcassonne – No language skills are required to play this tile-based puzzle / strategic game.
  5. Enigma – Includes fragment puzzles and 3-D puzzles among other challenges.

Honourable mention: Sudoku – This is not a board game, but it’s great for figuring out number patterns. The difficulty ranges from easy to very hard. Also, you can find free printable sudokus online.

 Fine Motor Skills Games

  1. Jenga – Try Giant Jenga if fine motor skills are an issue.)
  2. Perfection – There’s the original version with 25 pieces and a more affordable version with only 9 pieces. This game also has a pattern-matching/puzzle component to it.
Woman plays Jenga game
Photo: Pixabay 

Honourable mention: Building blocks and sets (e.g wooden blocks, jumbo cardboard blocks, Mega Bloks, Lego, K’Nex, etc.) – These aren’t board games, but they’re great for stimulating creativity.

Memory Games

  1. There are many different versions of matching card games that were designed to practice memory skills. See here for more information, you could also play this type of memory game using a regular deck of cards.

General Knowledge Games

  1. Cardline – Variations include: Globetrotter, Animals, Dinosaurs
  2. Timeline  – Variations include: Diversity, Historical Event, Inventions, Music and Cinema, Science and Discoveries

Problem Solving or Brain Teaser Games

  1. Mindtrap  – A game with many riddles, brain teasers, and picture puzzles.

  2. Enigma – This includes math-based and various puzzle-based challenges.

  3. Robot Turtles – This is a kids game that can be used to practice logical thinking, planning ahead, and improving efficiency. It was originally designed to introduce programming fundamentals to kids.)

Strategy Games

  1. Single-player card games, such as Solitaire (played with a regular deck of cards, Instructions on how to play can be found here) or Friday – a survival / battling card game.
  2. Catan Dice Game – a settlement-building game was designed for one or more players.
  3. Pandemic – The object of this game is to treat and eradicate diseases before they spread out of control.
  4. Imperial Settlers – This empire-building game was designed for 1 or more players.
  5. Blokus – This tile-placement game does not require language skills.

Adventure Games

  1. Mage Knight – This is the most complex and expensive board game I’ve listed in this article. It is a strategic game that is based in an adventure and story. The game includes instructions for solo play, but there are many pieces and rules, so I suggest watching YouTube videos, HERE and HERE that help explain them.

My Favourite Games Stores:

  1. Walmart

Walmart doesn’t have a large selection of unique games, but every now and then they have great sales on classic games. I purchased the following games for less than $20 each while they were on sale: Scattegories, Bingo, puzzles, Jenga, Perfection, Sudoku books, and decks of playing cards.

  1. 401 Games

This is my favourite board games store. They have an extensive selection, competitive prices, and incredibly knowledgeable staff. They have a storefront at 518 Yonge Street, Toronto, and an online store as well.

Although their store is wheelchair accessible, their games room for events is not. If you want to avoid a crowd, go before 3 pm or shop online. I suggest ordering your games online and then picking them up at the store to save on shipping. If transportation is an issue, shipping is a flat rate of $8.95 per order. Shipping is free for orders of $150 or more.


Mind Yourself with Alison’ is a collection of self-help tips, research, and personal experiences dedicated to helping people thrive after brain injury (or other trauma). Check out Alison’s other BIST Blog articles Women and Brain Injury: What you need to know and How to be a Good Friend to a Survivor.

Having a brain injury can increase your chances of dementia; here are activities to reduce your risk

BY: ALISON

The facts are scary. Research suggests people with traumatic brain injuries have a higher risk of developing dementia, including Alzheimer’s Disease. The good news is research also suggests that by maintaining a healthy lifestyle and participating in key activities, the risk of Alzheimer’s and dementia may be reduced by 50 per cent.

older adult sitting on a bench, looking at a dirt road

A healthy lifestyle includes doing what we’re all supposed to be doing anyway: maintaining a healthy diet, getting quality sleep and proper stress management.  

Here are three main types of activities that can prevent, slow and possibly even reverse cognitive deterioration:

Physical activities

Regular, moderately intense exercise is essential. Keep in mind that the definition of moderate exercise is different for everyone. If you exercise too lightly, you won’t reap the benefits from it, but if you push yourself too hard, you risk injuring yourself. Where possible, the exercise regimen should include cardiovascular, muscle strengthening, and balance exercises. Do what you can and do your best. For example, if you can only use your arms, then find endurance and strength training exercises that are tailored to your arms, shoulders, and back.

You can find examples of exercise routines from a chair, here.

Social activities

Face-to-face interaction is the best. You can be one-on-one or with a group of people as long as you are engaged in the exchange. You could join a club, volunteer, take a class, chat with a friend over coffee, go to a museum etc. If you aren’t able to go out, have a phone conversation or video chat with a friend.

You can also join our #BISTUESDAYS or #BISTEVENINGS activities! 

pexels-photo-84663Mentally challenging activities

There are many different types of brain training activities with varying difficulty. The greater the challenge and novelty, the better, but work your way up to more complex activities gradually. Here are just some suggestions:

  • learn something new (e.g. skill, language, musical instrument etc.)
  • change your habits (e.g. use your non-dominant hand, explore new routes, try different organizational systems for your things and electronic files, etc.)
  • play games (e.g. board games, card games, puzzles, crosswords, riddles, brain teasers, memory games, word or number games, math games, etc.)

two men walking by a beach on the board walk on a foggy day

Other important factors to take into consideration:

  1. The activities must be challenging and engaging, which means that they should be, at least, moderate in complexity or intensity. Remember to increase the level of difficulty of your activities as you improve.
  2. There must be variety in the activities, so that your brain is truly being challenged to form new neural connections. Adding variety to your regimen will also help to make your activities more fun, engaging, and challenging.
  3. The best results are achieved when a single task incorporates at least two of the three types of activities. For example, playing board games with other people is considered a social activity as well as a mentally challenging activity. Also, exercising with another person and playing a team sport have both physical and social components, making them better options than exercising by yourself.

I’d like to note that these strategies are also helpful in treating brain injuries, depression, and low self-esteem. So get active, try new things, connect with friends, and have fun with it!

Thank you to Dr. Emily Nalder for presenting this information at BIST’s Aging and the Brain seminar in February, 2015.

‘Mind Yourself with Alison’ is a collection of self-help tips, research, and personal experiences dedicated to helping people thrive after brain injury (or other trauma). Check out Alison’s other BIST Blog articles Women and Brain Injury: What you need to know and How to be a Good Friend to a Survivor.

17 activities you can do when you’re recovering from a concussion

BY: ALISON

When I was in the acute phase of my concussion, I couldn’t do anything. I thought the boredom would kill me if my symptoms didn’t (new research suggests I was somewhat right).

I felt even more frustrated when my partner’s online search for fun activities for concussed people turned up countless suggestions that weren’t possible for me. All forms of stimuli were excruciatingly painful. I couldn’t do anything that involved electronic devices, lights, eye strain, sound, or physical activity.

Here is a list of activities that I gradually worked my way up to doing.

Please feel free to write a comment below and share what you did while recovering from your brain injury.

concussion-acti_843_5d6e0d126d7f591e71b166c37834e165a663979c

The pain of post-ABI boredom

BY:  ALISON

After my concussion, I lived in ‘stimulation jail’ for several months (and, when my symptoms require it, I still do.) The boredom I felt was at times more insufferable than the plethora of pain and other concussion-related symptoms I experienced. 

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photo credit: Alyssa L. Miller The Safety of Fear via photopin (license)

During the acute recovery phase of a brain injury, patients are often instructed, quite literally, to do nothing. Some endure this ‘jail’ for a few days to weeks. Others remain confined for much longer with no foreseeable end in sight.

I would risk worsening my symptoms just to do something, anything to help pass the time. My family would then get angry at me for overexerting myself. I didn’t know how to explain to them that boredom was causing me real pain and suffering. They assumed that I was exaggerating, until now.

Recently, a psychology experiment found that most people would rather self-inflict physical pain than be bored.

Subjects were placed alone with their thoughts in sparsely furnished rooms for 15 minutes. As to be expected, most of the subjects indicated that they did not enjoy “just thinking” and preferred to have something else to do.

What surprised the investigators (but not me), was that a majority of the subjects preferred to have an unpleasant activity than no activity at all. Prior to the start of one experiment, male and female volunteers received a single electric shock.

42 volunteers said that they would pay money to avoid being shocked again. However, when those same volunteers were left alone for only 15 minutes in a room devoid of distractions other than the option to receive electric shocks, 67 per cent of the males and 25 per cent of the females chose to self-administer at least one shock.

So the next time someone invalidates your experience with boredom or confinement, you can smile and politely tell them about this study.

Mind Yourself with Alison is a collection of self-help tips, research, and personal experiences dedicated to helping people thrive after brain injury (or other trauma). You can read her other articles HERE.

Goal setting after a brain injury

BY: ALISON

Before my concussion, I was always busy.

I worked long hours, travelled three times a year, hosted parties, played sports, volunteered and maintained a blog. I had one-year fitness goals, five-year career goals, 10-year family goals, and 30-year financial goals. After my injury, my symptoms were so debilitating and unpredictable that I couldn’t even make plans for 10 minutes in the future. I was close to giving up entirely, until I changed my perspective and approach to goal-setting.

women standing in running shoes
photo credit: 2012Vegas 676 via photopin (license)

How to Set Goals After a Brain Injury

Step 1: Change Your Perspective and Set Your Goal(s).

First you have to decide what you want your goal to be. It is imperative you don’t set yourself up for failure by having unfair expectations. If you set an unrealistic goal, you will de-motivate yourself and give up. Through accomplishing a series of challenging, yet do-able goals, you will achieve the once seemingly impossible ones.

Set simple goals that are achievable in the short term (i.e. daily and/or weekly). Then gradually work your way up to more difficult goals.

After my injury, just lifting my head off the bed to drink water was exhausting, so my first goal was to perform one task every three days. Tasks included taking a shower, folding clothes, or going to an appointment. Once I could do that, I slowly increased the frequency and difficulty of the tasks.

I then added outings to my goals, which later included running errands. Eventually, I was performing multiple tasks each day, having outings a few times per week, and running multiple errands per outing.

As my energy levels improved, I also set my first fitness goal, to walk for at least 10 minutes each day. Over time, this evolved to taking longer walks and faster-paced walks. Once I had more confidence in my capabilities, I focused on social goals. I started with phone conversations and one-on-one meetings, before working my way up to group dinners at bustling restaurants. Finally, I started hosting parties in my home.

Exercise is well-known to improve brain function, depression, anxiety, and sleeping problems. Furthermore, recent studies indicate that moderate exercise is the best treatment for concussions.

a freshly made bed
photo credit: Mazzali bedroom via photopin (license)

Step 2: Plan Out Your Goals and Take One Tiny Step at a Time.

Now that you’ve set your goal, the next step towards achieving it is to make a plan. Write your plan down on a piece of paper so you can follow it easily and cross things off as you complete them.

The best approach to planning (and executing that plan), is to take things one tiny step at a time. Break down each goal into as many small, manageable components as you can, then tackle one component at a time. The definition of ‘manageable’ is different for everyone and will change as you recover.

For example, these were the tiny, manageable steps that I planned for my goal of going for a walk:

  1. Stand up (you could break this step down further. e.g. lift head off bed, then lift head and shoulders off bed, then sit up, then sit on the side of the bed, then stand up.)
  2. Drink some water
  3. Change my clothes
  4. Gather my cell phone, keys, and health card
  5. Put walking/running shoes on
  6. Leave the house (i.e. simply step outside)
  7. Start walking (even if it’s just a few feet) and rest as needed
  8. Walk home and rest as needed
  9. Stretch
  10. Drink some water

When you start executing your plan, the most important thing to remember is to focus only on the task. Don’t even think about how you’re going to tackle the next step until you’ve completed the current one. That means, not worrying about whether or not you’ll be able to complete all of the steps, and not counting the number of steps you have left.

Taking one tiny step at a time will earn you little wins, keep you motivated, and make your goal seem less daunting. Take breaks when you need them and try again later.

It helps to have someone else’s support when you’re working towards a goal, but only if they understand the importance of taking things one step at a time. I remember one night in the winter, my partner wanted to take me to the mall to help me achieve my daily walking goal. I was fatigued and dizzy and convinced that I wouldn’t be able to do it. But he talked me through one step at a time. He said, we’re just going to get in the car and we’re just going to drive to the mall. If you’re still not feeling well when we get there, you don’t have to get out of the car, we’ll come straight home. So he helped me up off the couch and into the car. He drove me to the mall, turned the engine off, and asked if I was able to get out of the car. I was, and in that moment, we set a goal of walking to the mall entrance and back. When I got to the entrance, I felt okay, so we went inside. That night, I ended up walking for longer than my daily goal.

drinking a glass of water
photo credit: Denise via photopin (license)

So when you’re faced with a particularly daunting moment, keep repeating to yourself, “I’m just going to do this tiny task. That’s not too hard.” One and a half years of tiny steps later, I jogged 5 km in the BIST Run, Walk & Roll. I’m working towards running a 10 km race next year.

Step 3: Be Flexible and Be Kind to Yourself.

Celebrate each tiny success and never criticize or punish yourself for set-backs. Goal-setting after a brain injury requires time and practice through trial and error, so be patient with yourself, do what you can, and be flexible with changes to your plans. If something’s not working for you, try again and then try something different. You might need to re-evaluate your goals, revisit them at a later time, or break certain steps into smaller components. Don’t be afraid to ask someone for help.

Step 4: Set New Goals and Keep Challenging Yourself.

As your symptoms improve, you’ll be able to accomplish more each day. When you’re further along in your recovery process, gradually increase the breadth and difficulty of your steps. Soon, you’ll be working on various goals (e.g. fitness, cognitive, financial and social) simultaneously.

Eventually, your goals will become more and more challenging, complex, and long-term. No matter what your physical barriers are, there’s always something to learn, something to improve, and new ways to challenge yourself. As long as you take things one step at a time, you’ll look back one day and surprise yourself with how far you’ve come.


‘Mind Yourself with Alison’ is a collection of self-help tips, research, and personal experiences dedicated to helping people thrive after brain injury (or other trauma). Check out Alison’s other BIST Blog articles Women and Brain Injury: What you need to know and How to be a Good Friend to a Survivor.