How to support your recovery during the holiday’s
The holidays are supposed to be joyful, but if you’re recovering from a concussion or dealing with post-concussion syndrome, they can feel overwhelming. Bright holiday lights, multiple conversations happening at once, temperature changes from going in and out, unfamiliar schedules, travel, and the emotional intensity of family gatherings—all of these are sensory triggers that can cause your symptoms to flare.
The good news? You don’t have to skip the holidays or hide in a dark room. Recovery professionals widely recognize that strategic breaks during high-demand periods help manage sensory overload and protect your healing brain. The challenge is knowing how to actually implement them during real-life events like holiday gatherings.
We’ve seen firsthand how intentional breaks during busy days help prevent symptom flare-ups and make it easier to enjoy time with the people you love.
WHY HOLIDAYS ARE ESPECIALLY CHALLENGING FOR CONCUSSION RECOVERY
Your brain needs consistency and predictability to recover, especially when you’re not in active treatment. Holidays throw both of those out the window.
Sensory Overload:
Holiday gatherings are sensory-dense environments. You’re dealing with flickering lights, multiple people talking at once, music or TV noise, temperature changes, and strong scents from cooking.
If you’d like a quick refresher on what your brain is working through during recovery, our guide on ‘how concussions affect the brain‘ can help add some clarity.
Schedule Disruption:
Sleep gets thrown off. Eating patterns change. Activity levels spike. Stress hormones increase.
Cognitive Demands:
Holiday conversations require quick thinking and emotional regulation.
Energy Depletion:
Many people with concussions look fine, but feel anything but fine.
What A Brain Break Looks Like
A brain recovery break is a structured pause designed to reset sensory processing and decrease symptom load.
Duration: 5–30 minutes
Location: Quiet space
No Screens
Noise Reduction
Combine breathing + meditation + gentle movement for best effect.
Planning Your Holiday Break Schedule
Every brain heals differently. What matters isn’t following a rigid plan, but adjusting based on your symptoms.
A helpful framework:
✓ One break before the event
✓ One break during the event
✓ One break after the event
+ Micro-breaks as needed
Before The Event
Take a break before the event. You can do this in a few ways: pause for 5-10 minutes of quiet time right before you head out, or lighten up your day leading up to the event so you’re not already depleted when you arrive. Some people find it helpful to do a quick breathing exercise or meditation the morning of, just to start on a calmer footing. The goal is to arrive with your nervous system in a better place rather than already running on fumes.
Let your host or close family know ahead of time that you’ll be taking short breaks during the gathering. A quick conversation beforehand prevents awkward questions later and helps people understand that this is part of your plan, not a sign something’s wrong.
Here are some ways you can bring it up, depending on your comfort level:
- “I’m working on managing my recovery, and I’ve found that taking a couple of short breaks during events really helps me stay present and enjoy the time. I’ll probably step away for 10 minutes or so a couple of times—just wanted to give you a heads up.”
- “Hey, I wanted to let you know I might take a few quiet breaks during the gathering. It helps me manage my symptoms so I can actually be there and enjoy it more. Nothing to worry about!”
- “As I’m recovering, I’m learning that taking intentional breaks during busy events helps me feel better. I might disappear for a few minutes here and there, but I’ll be back.”
- “I’m doing better, but I still need to be mindful during busy situations. I’ll probably take a couple of quick breaks to reset—just wanted you to know that’s part of my plan.”
Most people respond with understanding once they know it helps you. You’re not being rude; you’re being proactive about your health.
During The Event
Schedule your breaks beforehand if possible. Choose one or two predictable break times that work for you based on when you expect sensory load to be highest. This might be early on (after initial socializing), midway through, or before an intense activity (like gift opening or games).
If a full 10-15 minute break feels like too much, try a micro-break instead:
Step into a bathroom for 2-3 minutes and do a physiological sigh or quick breathing exercise
Slip outside for fresh air and take some deep breaths
Find a quiet corner and pause for a moment of gratitude—notice 3-5 things you’re grateful for in that moment
Close your eyes for 30 seconds while sitting and reset your nervous system
These tiny pauses add up and can prevent symptoms from escalating in the first place.ntionally closing your eyes.
If you’re worried you’ll forget to take breaks, set strategic phone reminders throughout the event. Something simple like “Brain break?” pops up and gives you permission to step away without overthinking it.
After The Event
Before you drive home (if applicable), give yourself a moment to decompress. If you’re feeling mentally or physically overloaded, take 5-10 minutes of quiet time in your car or a quiet room. A quick breathing exercise, some silence, or just sitting with noise-canceling headphones can help your nervous system settle before getting on the road. Driving while overstimulated is a safety issue—never rush this part.
When you get home, take a brain break right away if you need it. You’ve been managing stimulation all day, and your brain might still be in activation mode. A 10-15 minute reset using the techniques from earlier (breathing, meditation, or gentle stillness) helps signal to your nervous system that the event is over and recovery can begin.
Check in with yourself. Notice how you’re feeling. Are your symptoms elevated? What worked well during the event? What didn’t? This immediate reflection helps you understand your personal patterns and refine your strategy for next time.
The day after matters. Tomorrow, prioritize rest, light movement, good nutrition, and quiet environments. Your brain is still recovering from the demands of the gathering. Avoid stacking another social event on top—give yourself a full day to reset. Track your symptoms if possible. If they flared significantly, that’s valuable data, not a failure. It simply tells you to try more frequent breaks, shorter events, or additional support next time.
What To Do During Your Break
Often a Brain Break is most effective when combining sensory reduction + breathing + meditation. Or picking a combo of one or the other.
Here is a list of a few effective tools to use during your breaks.
- Brain Waves App: For apple- Brain Waves: 37 binaural programs. Android- Binaural Beats.
*Use headphones when listening to brainwaves and if your unsure what program to start with try out the Alpha brainwave.
- Physiological Sigh: Take two breaths in through your nose- First inhale: Fill your lungs about halfway. Second inhale: Immediately take a quick second breath to top off your lungs completely. Then exhale slowly and completely through your mouth.
* Often used when feeling stressed, anxious or needing to calm the nervous system down quickly. Great for a micro break.
- Gentle Movement+Peripheral Awareness: While going for a walk outside start to notice 3-5 things in your peripheral or side vision( what you are aware of without looking directly at it).
*Adding awareness of your breathing with a longer exhale than inhale is a great way to increase the effectiveness of this activity.
- Meditation: Looking up on youtube is a great place to start. Layering with brainwaves can also help you get to that meditative relaxing state.
*Keep in mind if you are just getting started, the practice of meditation is just that. A practice. Like strengthening a muscle for the first time. Well worth the practice.
If you are in the moment and realizing symptoms are getting worse and you aren’t in a place to take a full break, mention the above exercises to a loved one or have them written somewhere you can keep on you to pull out and try when you are on the go.
Key Take Aways
– Schedule 3–4 breaks
– Use headphones/earplugs
– Combine breathing + meditation
– Communicate needs simply
– Recover the next day
You don’t have to navigate your symptoms alone. Come meet one of our Neuro Occupational Therapists by clicking the button below.