A real-world guide from someone who’s helped thousands walk through this season

The holidays are supposed to feel warm, familiar, and refreshing.
For me, Christmas is hands-down my favorite time of year — the movies, the lights, my kids running around the house, the whole thing. It’s one of the few times life slows down enough to notice how good the little moments are.

But if you’re dealing with a concussion, this season can get complicated fast.

I see it every single year with patients: they want to enjoy the holidays the way they always have, but their brain is asking for something completely different. The noise, the lights, the constant movement — even the good stuff — can be overwhelming.

This guide pulls from the Lunch & Learn I hosted on navigating the holidays with a concussion. My goal isn’t to scare you or take away your traditions. It’s to help you walk into this season prepared, supported, and with a plan that protects your progress.

Let’s talk through what makes this time of year harder, and more importantly, what you can actually do about it.

Why the Holidays Hit Hard

A concussion makes your brain work harder even on a normal Tuesday. Add in holiday chaos, and the demands stack up fast.

Here are the big things you’re probably already aware of — and a few that sneak up on people.

Social interaction

People assume conversation is easy. It’s not.

Especially not when you’re recovering.

Holiday socializing means:

• People talking over each other
• Kids running around
• Noisy kitchens
• Random questions you weren’t ready for
• Big family gatherings you only go to once a year

Your brain has to process multiple voices, scan the room, filter out noise, and still follow the conversation. That’s exhausting when your nervous system is already taxed.

Traveling

Travel is stressful for anybody, but with a concussion:

• Motion can spike dizziness
• Busy environments drain your attention
• Delays and crowds add extra decision-making
• Pressure changes can ramp up headaches

Even a 10–15 minute car ride can wear you out if your brain is already working overtime.

Sleep getting thrown off

Sleep is one of the biggest foundations of recovery, and it’s usually the first thing to fall apart around the holidays.

Why?

• Different beds
• Staying up late
• Family in town
• Kids off routine
• Busy days with late nights on the back end
• When sleep drops, symptoms go up. And you feel it quickly.

The overall chaos

This is the one people underestimate the most.

Holidays are a perfect blend of:

• Loud environments
• Bright lights
• Emotional triggers
• Unpredictable schedules
• “I need to act fine even though I’m not fine”

Your brain doesn’t get breaks unless you intentionally build them in.

The “Uncommon” Triggers That Actually Affect Almost Everyone

These get overlooked, but they matter.

Losing your routine

Your brain loves consistency.

The holidays don’t care.

Days blend together. You’re off work or school. Plans switch last-minute. You’re on the go all the time. When routine disappears, your symptoms usually get louder.

What you eat and drink

Holiday food is fun — but it’s also:

• Sugary
• Processed
• Fried
• Full of things that increase inflammation

That doesn’t mean you can’t enjoy food. You can. But you need to be aware of how certain foods hit your system when your brain is already sensitive.

And alcohol? It’s simply not your friend during concussion recovery.

Holiday traditions

This one is emotional.

Lights, concerts, plays, church services, volunteering, big family dinners… all of these can be meaningful, but they also involve bright lights, sound, crowds, and long periods of “being on.”

You don’t have to skip the things you love — but you do need to adjust how you do them.

Trying to blend in

Trying to “look normal” for the sake of not explaining yourself over and over again is unbelievably draining.

Most people recovering from a concussion hide how they feel. They mask symptoms so they don’t disappoint anyone.

But that mask costs energy. And you’re wearing it through a long stretch of events.

The Theme of the Season: Give Yourself Grace

You’re recovering from a brain injury.

That is a full-time job.

Everything else you’re doing — family gatherings, work, school, traditions — is extra. You’re doing more than enough.

Be kind to yourself this season. I mean that sincerely.

Practical Ways to Make the Holidays Easier

These aren’t theoretical. These are the things I walk through with patients every day that actually work.

SOCIAL INTERACTION

Communicate ahead of time.

Send a text or message explaining you may slip away, need breaks, or keep things low-key. Most people don’t know what a concussion feels like — tell them.

Pace yourself.

Don’t go event → event → event with no breaks. Build in space.

Control what you can.

Earplugs, sunglasses, quieter rooms, stepping away during conversations — these are tools, not weaknesses.

Have one person who “gets it.”

Someone who can help you leave early, advocate for you, or simply keep an eye on how you’re doing.

TRAVEL

Plan ahead.

Check in early, know your route, know your gate. Reducing chaos reduces symptoms.

Travel with support if possible.

If not, have someone on standby who knows your schedule.

Decompress before you walk inside.

Two minutes in the car with your eyes closed can completely change how the next few hours go.

Build in breaks.

If it’s a longer drive, stop halfway. Your brain will thank you.

SLEEP

Protect your sleep-wake timing.

Even if the entire world is staying up late — you don’t have to.

Control the room.

Dark, cool, quiet as best you can.

Get morning light.

Even on gray days, go outside. It resets your internal clock.

Use breathing and relaxation tools.

Pull your body out of fight-or-flight so your brain can rest.

ROUTINE + EXERCISE

Rebuild structure wherever you can.

It doesn’t have to be rigid — it just needs consistency.

Prioritize the “daily vitamins.”

Sleep, hydration, nutrition, exercise, de-stress time.

Move your body within your limits.

Light walking, yoga, gentle strength — whatever you’re cleared for.

Use your phone as backup.

Reminders, alarms, timers — let the phone do the remembering for you.

FOOD + DRINK

Avoid alcohol when you can.

Not forever — just while your brain is healing.

Enjoy holiday food in moderation.

You’re not on punishment. Just balance it with anti-inflammatory foods when possible.

Remember: food = fuel.

Even when you’re nauseous or have no appetite, your brain needs energy.

TRADITIONS

Wear sunglasses for Christmas lights.

Even at night. No shame.

Pick softer lighting at home.

Warm, consistent lights are easier than bright flashing ones.

Scale back if you need to.

One tree instead of four. One outing instead of three.

You can still make the holidays meaningful — just in a way your brain can handle this year.

BLENDING IN

Be honest with yourself.

If today is a “3 out of 10” day, don’t force it.

Have an exit plan.

Don’t rely on someone who won’t leave when you need to. Arrange your own ride or pick a signal with your support person.

You don’t owe anyone an explanation.

A simple “We’re going to head out” is enough.

Resetting After the Holidays

Once the dust settles, here’s how to regroup:

De-stress.

Walk, breathe, create, pray, journal — whatever actually helps you feel grounded.

Rebuild your routine.

Go back to your normal rhythms as soon as you can.

Return to the basics.

Sleep. Hydration. Real food. Supplements. Gentle movement.

Be kind to your mind.

A setback from holiday chaos is temporary, not permanent.

You’re Not Alone

My favorite part of running the Midwest Concussion Clinic is reminding people they’re not walking through this by themselves. Concussions can feel invisible, especially during a season that expects you to be “on” all the time.

If you’re struggling this year, there’s nothing wrong with you. You’re doing the best you can with what your brain has the capacity for right now.

If you need support:

• Watch the full webinar replay on YouTube
• Message me on any platform — I genuinely answer everything myself
• Or, if you’re in Indiana and want one-on-one guidance, schedule with me at MWConcussion.com

You deserve a holiday season that feels manageable, grounded, and hopeful — even if it looks different than years past.

You are not alone in this. I see you. And I’m here to help however you need.

Happy Holidays from my family to yours!

Matt Campbell