Getting through your day might feel like you’re underwater. Or you could be unable to do much besides rest. Maybe you end up staring at your blank computer screen for hours during the workday. All these things could mean you might be experiencing brain fog. Brain fog can make it increasingly difficult to focus, be productive, and enjoy your day-to-day activities.
Read on to learn more about brain fog and how to get rid of it.
What Is Brain Fog?
Brain fog is an umbrella term for a range of symptoms that cause cognitive impairment, especially concerning your ability to concentrate. When you’re experiencing brain fog, it could manifest as:
- Difficulty focusing
- Trouble remembering
- Inability to pay attention
- Confusion
- Losing your train of thought
- Slow reaction times
- Mental exhaustion
These kinds of things could impact your day-to-day life. Brain fog might make it difficult to hold a conversation, work, listen to instructions, or even remember what you’re currently doing.
Causes of Brain Fog
Brain fog in of itself is not a disease or disorder. It’s usually a symptom that can point to an underlying concern. Sometimes it’s caused by lifestyle habits and other times it could be a symptom of an illness. It’s important to dive into the causes to better understand what can be done to alleviate your brain fog.
These are some of the most common causes of brain fog:
- Lack of sleep. When you’re tired, you’ll likely experience some level of brain fog. Consistent lack of sleep could lead to longer term brain fog.
- Stress and overworking. Stress is something that will commonly impede your brain’s optimal functioning. It can do so by causing your brain to feel overworked and bogged down.
- Hormonal changes. The drop in estrogen levels during menopause can lead to brain fog. The increases of progesterone and estrogen can also cause brain fog during pregnancy.
- Poor diet and dehydration. Your brain needs adequate food and water to function properly. If you’re not getting enough of these, you might experience brain fog.
- Mental health conditions. Anxiety, depression, chronic fatigue syndrome (CFS), and more can cause brain fog.
- Neurodivergent conditions. ADHD and autism spectrum disorder can cause some individuals to experience brain fog.
- Underlying medical conditions. Autoimmune diseases like lupus, multiple sclerosis and fibromyalgia could all cause brain fog. Or an infection like COVID-19 (especially long COVID) can as well.
- Certain medications. Some sleep and pain medications list brain fog as a common side effect. Brain fog is also very common with chemotherapy.
How to Get Rid of Brain Fog
Depending on the reason you are experiencing brain fog, there are different methods to help you alleviate this symptom. These are some of the best ways to approach getting rid of brain fog:
Get enough sleep
Since tiredness is a culprit of brain fog, start by getting enough of it. Aim for 7–9 hours of quality rest each night.
Manage Stress
Stress can quickly wear you down, so to help get rid of the worst symptoms, learn some stress management strategies. Some effective ones include practicing meditation, using deep breathing techniques, or doing yoga. If stress is causing or worsening your brain fog, try a few of these strategies to help you combat stress.
Eat a Healthy Diet
A healthy diet can help alleviate some brain fog, especially if it’s caused by a lack of nutrients. Focus on fruits, vegetables, whole grains, and lean proteins. It can sometimes help to meal plan, so you can ensure that you’re getting enough of the right nutrients.
Stay Hydrated
Drink plenty of water throughout the day. Your brain needs water to function, so keeping yourself well hydrated can help your brain operate properly.
Exercise Regularly
Engage in physical activity to boost blood flow to the brain. Even though it can feel hard to get out and exercise when you’re experiencing brain fog, it can be a way to rejuvenate your brain. Consider trying a variety of exercises to find one that you enjoy, so you can make sure you’re motivated enough to move every day.
Take Breaks
Overtaxing your brain could be causing your brain fog—or worsening it. Try to avoid overworking by taking regular breaks during tasks. Consider getting up and going for a quick walk once an hour, especially during the work day or school.
Treat Medical Conditions
Seek medical treatment for any health issues causing brain fog. If yours is caused by an infection or autoimmune disease, getting those treated can help reduce brain fog. If a mental health condition is the source, treating something like anxiety and depression can also help you begin to feel better.
Adjust Medications
Consult a doctor to modify any meds that may cause cognitive issues. They may have suggestions for how to avoid this side effect or might even change your prescription.
Brain Fog, Your Emotional State, and Reframe
Regardless of the cause, brain fog will have an underlying emotional component, quite often created from insufficient perception. In other words, you may be experiencing life without an adequate tool set to deal with what you are facing. This leads to internal conflict and a sense of spinning your wheels. You’re emotionally stuck in a rut.
Getting out of that rut can be as simple as reframing your perception. And that’s what Reframe does. It’s a highly effective process clinically proven over several decades. Thousands and thousands of people have overcome challenges by perception reframing, and you can too.
Download Reframe and get started today.
