Concussions & Mental Health
By: Sarah Schulz / HBSc, MScOT, OT Reg (Ont.)
Mental health refers to our emotional, psychological and social well-being. Mental health is about thriving and enjoying our life, setting goals, coping with the ups and downs and finding a sense of purpose. Mental illness, on the other hand, is a disturbance in thoughts, feelings, perceptions that impact day-to-day functioning. It is separate from mental health. Everyone experiences mental health, but not everyone experiences a mental illness.
One of my favourite quotes to describe this is:
“Mental health is not merely the absence of mental illness and living with a mental illness does not mean you can’t have good mental health”
– Canadian Mental Health Association
So, the idea that you need to have a mental illness to experience poor mental health is false. You do not need a specific mental illness, diagnosed by a doctor, to experience poor mental health. Mental health varies for every person, every week, every day and every hour. It is normal to feel symptoms such as depression, anxiety, stress, panic, decreased mood etc. However, it is how you cope, recover and bounce back from those symptoms that matters. It is how you retake control of your mental health so that you are not just surviving, but you are thriving.
This is important to distinguish, especially if you have suffered a concussion. As I mentioned above, both of these impact one another. When you experience a brain injury, many parts of your brain can be impacted, including ones that regulate mood, emotions, thoughts and feelings. You may have noticed changes to your personality, and this is normal, especially if that part of your brain was impacted. These types of injuries can cause a decrease in your mental health, leading to symptoms of depression, anxiety, panic, frustration, anger, irritability and sadness.
A brain injury can lead to changes in your mental health. Your symptoms may be limiting what you can do in your day and you may be feeling as though you have lost independence and functioning. You may feel like you are unable to do the things that you did before your accident. Your symptoms and how they impact you can lead to a decrease in your mental health. It is totally normal to feel depression, anxiety, panic, frustration, anger, irritability, sadness due to your symptoms and current state.
It is normal to feel these feelings and have a decrease in your mental health. However, it is how you cope with these feelings that matters. Improving mental health is challenging, especially when you are experiencing a brain injury, but it can be done, especially if you are committed.
Here are a few examples of some positive coping strategies you can use to improve your mental health and well-being:
Talk to your friends, family and others for support. Let them know what you are going through, what you need and how they can support you. Letting someone know who you trust is important. You are not alone, and you should never feel that way. If for any reason, you feel as though your mental health is decreasing beyond what you can control, I encourage you to seek medical help. I have linked crisis lines and support options below.
Set Goals. If you are experiencing sadness and decreased mood, it might be hard to find the motivation to do things throughout the day. Setting small, little goals that are attainable is a great way to motivate you, and help you feel accomplished. This way, at the end of the day, you can look back and see you did accomplish something that day. For example: write down one thing you want to accomplish in the morning, afternoon and night. (This can be as simple as cook a healthy breakfast, go for a walk, finish homework etc)
Deep Breathing
o Deep breathing is great to relax the body and can be used wherever/whenever
o This website has a few different guided ways to use deep breathing: https://uhs.berkeley.edu/sites/default/files/breathing_exercises_0.pdf
o https://www.anxietycanada.com/sites/default/files/CalmBreathing.pdf
Use Positive Self-Talk
Changing how you speak to yourself will help you overcome what you are going through. Changing the negatives in your life such as “I can’t” to “I can”, will have a positive impact on how you think about yourself
o Some examples of how to incorporate positive self-talk: https://rmhpcommunity.org/sites/default/files/resource/Dealing%20with%20Stress.pdf
Mindfulness
o This is a state of non-judgmental awareness to what is happening at the present moment. Helps you to relax and be present!
o This website gives a few mindful exercises https://www.dermcoll.edu.au/wp-content/uploads/Mindfulness-CVI1300.pdf
o My favourite mindful exercise is called 5-4-3-2-1, and instructions can be found here: https://www.evergreenyfs.org/Youth%20Anxiety%20Handouts.pdf
Physical Activity
o Such as going for walks, runs, going to the gym, yoga, tai-chi.
Journalling is a great way to reflect on your mental health. By journaling, you are able to express how you are feeling that day, and what you need to overcome those feelings.
Reading
Listening to music
Cooking/Baking
Support Links:
Crisis service Canada
Call the Canada Suicide Prevention Service at 1-833-456-4566 (24/7) or text 45645 (4 pm to 12 am ET).
Kids Help Phone
Call 1-800-668-6868 (toll-free) or text CONNECT to 686868.
Available 24 hours a day to Canadians aged 5 to 29 who want confidential and anonymous care from professional counsellors.
Download the Always There app for additional support or access the Kids Help Phone website.
Helpful links
