Everyday Hacks That Help Me Manage PCS and Dysautonomia

Living with Post-Concussion Syndrome (PCS) and dysautonomia often means your nervous system is working overtime. Things that used to be automatic now require a lot of intentional planning. Through a lot of trial and error, I have figured out what helps keep my symptoms manageable.

Here are the everyday hacks that help me function, stay grounded, and continue recovering.

🌅 Morning Routine & Regulating the Body

• Slow Mornings: With PCS and dysautonomia, morning cortisol spikes can hit our bodies hard. My routine is simple: I get up, raise the blinds, and do 2 to 3 minutes of gentle neck joint mobility exercises before rushing into the day.

• Morning Sunlight: Research shows that getting 10 minutes of sunlight right after waking up is highly beneficial for concussion recovery and sleep. It helps reset your circadian rhythm. For me, simply raising the blinds right away makes a huge difference.

• Joint Mobility: Concussions usually come with whiplash, and my neck and upper back are sore constantly. I use the Simplmobility app ($99 USD yearly, and honestly worth it) for targeted joint mobility exercises. Doing these morning and night has really helped manage the severity of my tension headaches.

🍏 Fueling the Brain

• Eat Often in Small Portions: Being hungry can quickly trigger a migraine. If you ever get headaches when you haven't eaten for a while, try grazing. Keeping my blood sugar stable with small, frequent meals prevents those dreaded crashes.

• Eat Clean and Know Your Triggers: I am nauseous all the time, so finding what works has been a journey. During a highly stressful period in my third year, I suddenly developed severe lactose and gluten intolerances. I also had to cut out fried, spicy, and overly sweet foods, along with chocolate. Pay attention to how your body reacts to things like artificial sugars, and don't be afraid to adjust your diet to make your life less stressful.

🏃 Movement & Gradual Exposure

• Exercise Strategically: I cannot stress this enough. You simply cannot recover by resting in a dark room forever. Your stamina needs to be rebuilt through practice. Coming from a background of intense training and high-level sports, learning to pace myself was a massive hurdle. Work with a physiotherapist to do the Buffalo Concussion Treadmill Test. You walk at a specific heart rate threshold and increase it weekly. I do this for 20 minutes and make sure I get over 30 minutes of total physical activity daily.

• Be Careful Not to Jump Back In: Three months after my first concussion, I tried an advanced contemporary dance class. All the movement and neck strain caused a massive regression. I was dizzy for days, the nausea and light sensitivity returned, and my stiff neck turned into constant pain with tension headaches. Pace yourself!

• Gradual Exposure: You have to slowly reintroduce yourself to the world. After my first concussion, taking a trip to Korea with my mom and spending time outside was integral to getting my brain accustomed to normal environments again.

  
  

🧠 Mental Health & Connection

• Get Social Interaction: We are human beings, and we need connection. Yes, socializing might drain you or flare up your symptoms temporarily, but you will feel better mentally afterward. I have had people leave my life or call me overbearing since my concussion, so I truly cherish the friendships that have stayed strong.

• Get Out at Least Once a Day: Fresh air is non-negotiable. I was diagnosed with depression and anxiety even before my concussions, making this step crucial for my mental health. Getting daytime light and moving around also sets your circadian rhythm so you can sleep better at night.

  
  

💤 Winding Down

• Strict Sleep Hygiene: I have always struggled with sleep due to anxiety, but I have had to really hone my routine. Starting two hours before bed, I shower and put on a podcast while keeping phone use to an absolute minimum.

• App Time Limits: I set time limits on all my apps so I am not tempted to scroll or stressed out by sudden notifications.

• Meditation: I use the Calm app before bed, but there are plenty of free options on YouTube. Deep breathing and body scan meditations are my favorites for finally getting my brain to quiet down.

-Chloe Kim

Founder

Mind & Brain Student Network BC