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What Can I Do to Help Feel Better After a Concussion?[1]

腦震盪後能做些什麼來改善情況？

Although most people recover after a concussion, how quickly they improve depends on many factors. These factors include how severe their concussion was, their age, how healthy they were before the concussion, and how they take care of themselves after the injury.

雖然大多數人都能在腦震盪後恢復過來，但是恢復的速度卻取決於許多因素。這些因素包括腦震蕩的程度、年齡、腦震盪前的健康狀況，以及受傷後是如何照顧自己的。

Some people who have had a concussion find that at first it is hard to do their daily activities, their job, to get along with everyone at home, or to relax.

一些有腦震蕩的人發現，在一開始會很難進行他們的日常活動、工作、和家人相處，或是放鬆。

Rest is very important after a concussion because it helps the brain to heal. Ignoring your symptoms and trying to “tough it out” often makes symptoms worse. Be patient because healing takes time. Only when your symptoms have reduced significantly, in consultation with your health care professional, should you slowly and gradually return to your daily activities, such as work or school. If your symptoms come back or you get new symptoms as you become more active, this is a sign that you are pushing yourself too hard. Stop these activities and take more time to rest and recover. As the days go by, you can expect to gradually feel better.

在腦震盪後，休息很重要，因為它能幫助大腦修復。忽略症狀或是想「撐過去」，通常只會讓症狀更加惡化。要有耐心，因為修復需要時間。只有當症狀有明顯的減輕時，才能與醫療保健專業人員討論你是否應該慢慢地逐漸恢復日常活動，像是工作或上學。若在你回歸日常活動時，症狀復發或是產生新的症狀，就表示你把自己逼得太緊了。先暫停這些活動，多花一點時間在休息和恢復上。估計不久之後，你就會漸漸好轉。

Getting Better: Tips for Adults

改善小秘訣：成人

• Get plenty of sleep at night, and rest during the day.

夜裡睡得好，白天靜養好。

• Avoid activities that are physically demanding (e.g., heavy housecleaning, weightlifting/working-out) or require a lot of concentration (e.g., balancing your checkbook). They can make your symptoms worse and slow your recovery.

避免做些體力活（例如繁重的家事、練舉重/健身）或腦力活（例如核對支票簿）。這些都會使你的症狀惡化並減緩恢復的速度。

• Avoid activities, such as contact or recreational sports, that could lead to another concussion. (It is best to avoid roller coasters or other high speed rides that can make your symptoms worse or even cause a concussion.)

避免從事可能再次導致腦震蕩的活動，像是有身體接觸的運動或是娛樂休閒運動。（最好不要玩雲霄飛車或搭乘其他會使症狀惡化甚至引起腦震蕩的高速遊樂設施。）

• When your health care professional says you are well enough, return to your normal activities gradually, not all at once.

當醫療保健專業人員說你康復了之後，可以漸漸地回歸正常活動，而不是一蹴可幾。

• Because your ability to react may be slower after a concussion, ask your health care professional when you can safely drive a car, ride a bike, or operate heavy equipment.

在腦震盪後反應能力可能會變慢，所以得詢問醫療保健專業人員你什麼時候可以安全地開車、騎腳踏車或操作重型設備。

• Talk with your health care professional about when you can return to work. Ask about how you can help your employer understand what has happened to you.

與醫療保健專業人員討論何時可以重返工作崗位。詢問該如何才能讓僱主了解你目前的情況。

• Consider talking with your employer about returning to work gradually and about changing your work activities or schedule until you recover (e.g., work half-days).

可以考慮和僱主討論一下逐步重返工作崗位和在康復前先改變工作內容或行程（例如工作半天）的事情。

• Take only those drugs that your health care professional has approved.

只服用醫療保健專業人員許可的藥物。

• Do not drink alcoholic beverages until your health care professional says you are well enough. Alcohol and other drugs may slow your recovery and put you at risk of further injury.

在醫療保健專業人員說你康復了之前，不可飲用含酒精的飲品。酒精和其他藥物可能會減緩康復的速度並讓你處在額外傷害的風險之中。

• Write down the things that may be harder than usual for you to remember.

寫下那些讓你比平時更難記住的事情。

• If you’re easily distracted, try to do one thing at a time. For example, don’t try to watch TV while fixing dinner.

若你容易分心，試著一次只做一件事。像是不要在準備晚餐時看電視。

• Consult with family members or close friends when making important decisions.

在做出重要決定時，先和家人或親友談過。

• Do not neglect your basic needs, such as eating well and getting enough rest.

別忽視自己的基本需求，像是吃得好、休養得好。

• Avoid sustained computer use, including computer/video games early in the recovery process.

避免在恢復初期時長時間的使用電腦，包括電腦/電動遊戲。

• Some people report that flying in airplanes makes their symptoms worse shortly after a concussion.

有些人說在腦震盪過後不久，搭乘飛機會讓他們的症狀惡化。

Getting Better: Tips for Children

改善小秘訣：兒童

Parents and caregivers of children who have had a concussion can help them recover by taking an active role in their recovery:

對於有腦震蕩的兒童，父母和照顧者可以積極主動地幫助他們康復：

• Having the child get plenty of rest. Keep a regular sleep schedule, including no late nights and no sleepovers.

讓孩子得到充分的休息。保持固定的睡覺時間，包括不能熬夜和不能在外過夜。

• Making sure the child avoids high-risk/ high-speed activities such as riding a bicycle, playing sports, or climbing playground equipment, roller coasters or rides that could result in another bump, blow, or jolt to the head or body. Children should not return to these types of activities until their health care professional says they are well enough.

不要讓孩子進行高風險/高速的活動，像是騎腳踏車、體育活動或攀爬戶外遊樂設備、搭乘雲霄飛車或遊樂設施，這些都可能導致再次撞擊、打到或搖晃到頭部或身體。在醫療保健專業人員說他們已經康復之後，才可以再從事這類型的活動。

• Giving the child only those drugs that are approved by the pediatrician or family physician.

只能給孩子服用經兒科醫生或家庭醫生許可的藥物。

• Talking with their health care professional about when the child should return to school and other activities and how the parent or caregiver can help the child deal with the challenges that the child may face. For example, your child may need to spend fewer hours at school, rest often, or require more time to take tests.

與孩子的醫療保健專業人員聊聊他們何時才能回去上學和從事其他活動，以及父母或看護者該如何幫助孩子應對他們可能面臨的挑戰。例如，孩子可能在校的時間得縮短、經常休息，或是考試時會需要花更多時間。

• Sharing information about concussion with parents, siblings, teachers, counselors, babysitters, coaches, and others who interact with the child helps them understand what has happened and how to meet the child’s needs.

告知父母、兄弟姐妹、老師、輔導員、保姆、教練以及其他會和孩子互動的人有關腦震蕩的資訊，這能幫他們了解狀況並讓他們了解該如何滿足孩子的需求。

Help Prevent Long-Term Problems

防止產生長期問題

If you already had a medical condition at the time of your concussion (such as chronic headaches), it may take longer for you to recover from the concussion. Anxiety and depression may also make it harder to adjust to the symptoms of a concussion. While you are healing, you should be very careful to avoid doing anything that could cause a bump, blow, or jolt to the head or body. On rare occasions, receiving another concussion before the brain has healed can result in brain swelling, permanent brain damage, and even death, particularly among children and teens.

若在腦震盪之前已經有某種疾病（例如慢性頭痛），則得花上更多的時間才能從腦震盪中恢復過來。感到焦慮和憂鬱也可能會更難適應腦震蕩的症狀。在康復的時候，你得非常小心，不要從事任何可能會撞擊、打到或搖晃到頭部或身體的事情。在極少數的情況下，在腦部痊癒之前再度腦震盪的話，可能會導致腦水腫、永久性腦損傷，甚至死亡，特別是在兒童和青少年身上。

After you have recovered from your concussion, you should protect yourself from having another one. People who have had repeated concussions may have serious long-term problems, including chronic difficulty with concentration, memory, headache, and occasionally, physical skills, such as keeping one’s balance.

從腦震盪中恢復後，你該保護自己不要再次出現腦震蕩的情形。反覆出現腦震蕩的人可能會產生嚴重的長期問題，包括長期出現注意力難以集中、記憶問題、頭痛等困難，有時候甚至是保持平衡等體育技能出現問題。

Learn more about potential long-term outcomes of concussion and other forms of TBI.

了解更多有關腦震盪和其他形式TBI的長期潛在後果[2]。