You probably know someone that has had a concussion at some point in their life, but did you know it’s considered a mild brain injury?
 
In honor of National Concussion Awareness Day, I’ve got some prevention & recovery tips to share with you.

Can you guess the #1 cause of brain injuries?
 
It’s not sports or motor vehicle accidents.
 
It’s FALLS especially in our youngest (0-4 years old) and oldest (over 65 years old).
 
What do both age groups have in common?
 
Balance issues!

75% of brain injuries fall into the mild category each year.
 
Males are higher risk for brain injuries due to sports and higher risk-taking behaviors.
 
Brain injuries related to motor vehicle accidents are highest in ages 20-24.
 
67% of females have symptoms of traumatic brain injuries due to domestic violence.
 
Concussions or mild traumatic brain injuries are caused by a jolt or blow to the head causing the brain to bounce around inside the skull.  This stretches and damages brain cells and is sometimes referred to as shearing. 

It’s not going to necessarily show up on CT scans or MRI's because it can be microscopic tears.  
 
90% won’t lose consciousness.  It can take 3-5 days to show signs.  
 
The brain is not a muscle, but it bruises somewhat like a muscle does when injured.  
 
Sprain your ankle and it bruises, swells, hurts.   You can’t put weight on it, so you don’t walk.  You slowly put more weight on it as it heals.  
 
What bruising looks like in the brain is headache, dizziness, nausea, difficulty reading, irritability in noisy environments, light sensitivity, memory issues, confusion etc.    
 
While it’s healing, the brain needs to avoid taking another hit.  It needs time to recover. 

REST is key.  
 
Unlike a sprained ankle, you can’t see it so it’s hard to decide when it’s safe to go back to normal activities.
 
Headaches with exertion are the main reason people go to the doctor after a concussion.
 
<<BTW always go to ER if you have a headache after a brain injury>>
 
Most concussions resolve within 1-2 weeks but 10-15% of people will have symptoms for longer.
 
After a concussion, you can have physical, cognitive, behavioral or emotional issues. You might see changes in personality, behaviors, mood, and routines.
 
PPCS or Persistent Post Concussive Symptoms refers to symptoms lasting > 4 weeks.
 
In my Rehab Work, these patients have difficulty returning to work or school due to ongoing issues typically with dizziness, brain fog, decreased concentration, fatigue, anxiety, vision issues, and/or headaches.
 
The Beauty of the Brain is its ability to rewire and heal (neuroplasticity) but it can heal in a chaotic way without the right guidance in place.
 
It’s important to get support from a neurologist or neuro trained therapists as early as possible in order to get strategies for managing the symptoms of PPCS.
 
You’re higher risk for PPCS if you’re:

• Over 40
• Female
• Traumatically injured
• Have a history of substance abuse
• Have a prior mental health diagnosis
• Lower socioeconomic status

 
I previously wrote a FIT Blog with tips for return to play (sports) after concussion that apply to anyone dealing with a mild brain injury or PPCS.
 
I would emphasize that Rest & Relaxation are KEY when recovering from a concussion (mild BI). 
 
You CANNOT get too much rest.
 
It takes time for the brain to heal.
 
So remember to get plenty of NAPS and pull out the APPS for Relaxation Exercises to help your brain recover.
 
Stress will SLOW and can even HALT brain healing after injury. 
 
Check out the blog post for 10 Things To Help Heal After A Concussion that’ll walk you through how to avoid stressing your brain & for tips to help support the healing process.

And since dealing with a brain injury is no fun, let’s talk PREVENTION for a second.
 
Although helmets and seatbelts are really important prevention tools, FALLS are #1 cause of brain injuries.
 
What can you do to prevent falls?
 
I’m so glad you asked.
 
You want to do regular MOBILITY & AGILITY exercises especially as you age.
 
That includes all the fascia body work, resistance band work, & balance work that I share regularly on FIT Blog, in my weekly newsletter, and in my online camps  to help build your REST & RECOVERY Toolbox.

In terms of fall prevention around your home, keep your paths well lit & clear of clutter. 
 
Also make sure you can handle the shoes you wear especially if they don’t have heel support (i.e. flip flops, slippers). 
 
And finally, be careful around little ones- pets & kids.
 
Staying active & agile as you age will help prevent falls & reduce your risk for all kinds of injuries including brain injuries. 
 
If you take a hit to the head, take it seriously.
 
Get support if you’re having symptoms or just don’t feel like yourself.
 
It’s in your head, literally.
 
Your brain needs support healing just like an injured muscle does.
 
Reach out if you’re stuck or check out some additional resources below.

It’s been heartbreaking to see how many lives have been impacted by the extreme flooding in the TX Hill Country this past weekend.

We're grateful for the fast emergency response to help victims & the heroic efforts of the young camp counselors who responded so bravely to a horrific situation in the middle of the night. 
 
July 4th weekend is THE busiest time of the year for Texans to head to our rivers for camping & tubing.

It’s just what Texans do for fun but also to survive the summer heat.

You really aren’t a true Texan unless you’ve floated along the Guadalupe River at some point in your life.

It’s hard to fully comprehend how much joy the rivers bring with how much devastation they're capable of.
 
If you’re connected to anyone that has been directly impacted, please know we’re sending you all so much love.
 
It’s times like these where your body needs extra loving care to support processing the emotions, stress, and trauma it’s experiencing.
 
It needs more Rest & Recovery to remind it to calm down even if it’s just for a few minutes at a time.
 
If you’re not sleeping or physically exhausted (i.e. heavy or burning sensation in your muscles, sloppy movements or poor posture, decreased balance or coordination, or feeling weak or stiff in your muscles) from the stress, your Rest Rx is to take NAP BREAKS.
 
3 Types of Naps:

1. Power Nap- a 10-20 minute midday nap; great for mood, attention, focus.
2. Nidra Nap- deep rest while you listen to a 15-45 minute Yoga Nidra relaxing meditation that helps work through physical, emotional/mental, and spiritual exhaustion. Here’s a 15 minute one for you: DEEP REST NIDRA.
3. The Big Nap- a 90-minute nap which is one full sleep cycle so do this one if you’re not getting a full 7+ hours of sleep at night.

 
If you’re sleeping OK but showing signs of stress (i.e. restlessness, anxiety, worry, heart or mind racing, rapid breathing, difficulty concentrating, numbness, or muscles tension in your neck/shoulders/hips), your Rest Rx is to take RELAXATION BREAKS.
 
6 Stress Cycle Busters (Relaxation Breaks):
 
When you’re stressed, your brain goes into protection mode.
 
It signals to turn on your sympathetic nervous system (i.e. fight, flight or freeze mode).
 
It’s the opposite of your healing mode. 
 
You can help your body complete the stress cycle by giving it the cue that it’s safe to move back into relaxed mode & calm your nervous system by using any of these strategies as Relaxation Breaks:

1. Movement- #1 is physical activity of any kind for 20-60 minutes. It’s the most effective way to manage stress but you may not have the energy for it so turn to the other strategies.
2. Breath Work- find an App like Insight Timer and do some breathing exercises for 2-10 minutes. If you’re in the middle of a stressful situation, do a physiological sigh to help you reset (Inhale through your nose and take a second inhale at the end of it, then exhale slowly through your mouth- repeat 3 times). 
3. Laughing- find something that will trigger some deep belly laughs- the kind that make you laugh until you cry (i.e. Soul Laugh).
4. Crying- go ahead & sob- let it out; crying helps release stress chemicals/hormones trapped in your body.
5. Affection- connect with others through physical affection (i.e. a 6 second kiss, a 20 second hug) or petting your pet long enough to signal your body it’s safe to calm down.
6. Creative Self Expression- write, draw, pain, or sing to help calm your body.

 
You don’t have to do all of these to help your body recover & reset during stressful times. 
 
Start with one that sounds soothing & doable.
 
Check in with your body. It’ll tell you what it needs to calm down & feel better.

You'll know you've turned on your Relaxed Body when you feel a shift - sense of relief, yawning, goose bumps, a deep breath are all signs you've completed a stress cycle.
 
Be mindful of how much news & social media you’re taking in right now about this tragedy. It’s likely triggering a stress response in your brain & body. Definitely limit it a few hours before bed as it can disrupt your sleep.
 
If you want to do more for the areas impacted, World Central Kitchen is on the ground feeding Central Texans and the search & rescue crews. You can donate to support their efforts here.

Be extra kind to yourself right now!

I found comfort in this story about Hazel, the Camp La Junta dog, that scratched on the door of a cabin to alert the campers of rising water and waited with them until they were all safe (Texas Monthly shared about it). It's not a common dog name but it's my mother's name (who passed away in 2003).

Grieve the loss but always find the hope, love, & helpers out there as well (even if it's coming from our furry friends).

P.S. Ready to go from Stressed to your Relaxed Body? Download the Relaxed Body Toolkit & Daily Energy Planner here.

P.S. Need ideas on how to cherish yourself daily?  Take the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & Reset.  

​Let the Adventure to a Peaceful, Playful, Powerful Body Begin- Download the FREE Challenge here.

Did you use the 80/20 rule yet to identify the main activities that’ll give you the best results & maximize your time and energy?

You still have time to go through the 80/20 exercise but you can also flip it to help with setting your wellness or fitness goals.

It’ll help you take the pressure off when you’re trying to build new habits.

It’s important to get your mindset right as you set goals.

You’re not going for 100%. 

It’s about progress NOT perfection.

You want to aim for 80% success rate especially for diet or exercise goals.

It’s normal to get off track.

There may be weeks when you can meet your goals more than 80% of the time.

That’s awesome but not realistic ALL the time.

It has definitely taken my Physical Therapy brain awhile to buy into this approach to goal setting.

My neuro rehab work involves coordinating teams of therapists with different specialties. 

There is always a battle about what to expect with the patient’s performance of their home exercise programs.

The Physical Therapists, typically the most Type A personalities on the team, expect 100% performance of whatever they’ve prescribed for a patient to do outside of therapy NO MATTER WHAT is going on.

The Neuropsychologists, the behavior experts on the team, have to constantly remind the "team" (i.e. mostly the PT's) that 80% compliance for home programs is the goal NOT 100%.

Deep down I know this is true from my own life and from 30+ years of experience working with all kinds of patients.

Even if I give someone just 3 exercises to do.

Even if I have the most motivated patient.

Even if they’re in pain and get relief from the exercises.

Something will pull them off track or off focus from doing their home exercise program.

Knowing that’s normal human behavior and not beating yourself up about it is key to getting back on track fast so you can make gradual gains overtime.

I’ve finally made the shift in my mindset.

It’s your turn. 

Check in. 

What kind of expectations are you holding yourself to in regard to your wellness or fitness goals?

Take the pressure off.

Make the shift.

Aim for choosing healthy habits 80% of the time.

Here are 4 Strategies to help you tap into your Relaxed Body and cue your brain that it’s safe to slow down:

• Make Space- Declutter your space- what do you need to let go of in your home, office, phone, relationships, and even thoughts? What can you donate, throw away, or rehome? What can you delete or delegate? At the very least, get it on paper and out of your head. Pick one thing that is nagging you the most and get it done.  
• Move Your Body- movement is the best way to complete a stress cycle and signal to the brain the threat (real or not) is over and it’s OK to calm down. Experiment and play with different moves to see which ones help you turn on your rest & relax mode. Try and shake, shout, sing, or stretch a few minutes. Or find exercise your body loves moving and doing for 20 minutes before you rest. 
• Music- listen to or play some calming music to help you slow down.
• Mindfulness Practices- find activities that help you become more present. 

 
Mindfulness is moment to moment awareness without judgment.
 
Start small by paying attention to your breathing, drinking your cup of coffee, or eating a meal. How does it look, smell, taste, or make you feel?

Expand into being mindful during cleaning, cooking, or baking activities. 

You don’t have to practice for hours to get the benefits of mindfulness, but you do have to practice. The more you do it, the easier it is to find your flow.
 
I find connecting with nature to be a great way to practice mindfulness and it always helps me slow down. 
 
A walk outside usually does the trick for me. 

No phone or podcasts. Just exploring the beauty around me.
 
For you it might be gardening.

I'm starting to become a birder.
 
Last week we took a group Birding with Virginia from Birdability and we observed 13 species!

The Red-bellied Woodpeckers are just gorgeous.

Each time I go, I find it more fun and relaxing. 
 
Looking and listening for birds requires you to be in the present moment.
 
It definitely helps going Birding with an experienced guide but I’m using the Merlin Bird ID App more on my own walks. It'll tell you what a bird is when you record it singing.

I do want to invest in some better binoculars.
 
The fall is a great time to do some Birding if you want to give it a try.

P.S. Want more strategies to slow down? Grab your FREE Relaxed Body Toolkit here.

P.S. Ready to find your flow & tap into your creative energy? SHINE™ and info on how you can join the next Rest Crew is coming soon. Get on the interest list here.