But it was the constant brain fog that left me feeling disconnected and scattered.
Simon Faynboym, MD, a psychiatrist and medical director at Neuro Wellness Spa, says.
Brain fog is pretty much what it sounds likea hazy, zoned-out feeling that makes focusing a major challenge.
Verywell Mind / Getty Images
Your thoughts seem fuzzy, and doing simple tasks often feels like wading through molasses.
Yeah, not my finest moments.
Even spending too much time staring at your phone can leave you feeling a little out of it.
If you’re stuck in aspaced-outfunk, getting to the bottom of the problem is key.
Once you recognize the why, it’s a lot easier to find ways to reset the fog.
At a Glance
Brain fog got you feeling like it’s possible for you to’t focus?
Understanding what’s causing it (think medical issues, lifestyle factors, and more) is essential.
Making some simple lifestyle changes is a great place to start.
Better sleep, a balanced diet, regular movement, and finding ways to relax are key.
If the fog lingers even after making those changes, it’s time to talk to your doc.
What Does Brain Fog Feel Like?
Researchers sometimes refer to it as sluggish cognitive tempo.
Brain fog is similar, but it typically feels a lot more pervasive.
It’s not a diagnosable condition, but it can be a sign of something deeper.
Everything just feels a little bit…off.
What Causes Brain Fog?
Medical conditions and illnesses can often play a role.
Brain fog, or temporary mental clouding, can have multiple causes, says psychiatrist and neuroscientistDr.
Gary Small, the chair of psychiatry at Hackensack University Medical Center and author of The Memory Bible.
Readily remediable triggers include lack of sleep and dips in blood sugar from a missed meal.
However, hypoglycemia also can result from undiagnosed or poorly controlled diabetes.
Medical Conditions
Brain fog isn’t always the outcome of a bad night’s sleep.
Certain medications, for example, can leave you feeling groggy and foggy.
Research has also found that chemotherapy can lead to brain fog, which researchers refer to as chemo brain.
Lifestyle Factors
Brain fog doesn’t always stem from illness.
There are times when it’s all about how you’re treating yourself.
Life can be hectic, and sometimes, it’s easy to lapse into bad self-care habits.
It might not seem like a big deal, but your brain definitely notices.
Brain fog might be its way of letting you know that something needs to change.
Hormonal Changes
Hormonal factorscan also affect how sharp or foggy your mind feels.
The hormonal changes from pregnancy and menopause can cloud thinking as well, Dr. Small explains.
It can make it harder to focus and mess with your clarity.
Other Factors
Your mental health can also contribute to brain fog.
Other factors that can contribute to brain fog include aging, substance use, and ADHD.
Figuring out what’s causing it is like putting a puzzle together.
While lifestyle factors can definitely play a part, don’t dismiss your symptoms.
Pinpointing the root of the problem is necessary to find relief.
Dr. Small explains that the treatment and prevention of brain fog depend on the underlying causes.
Often brain fog due to COVID or influenza infections will lift once the illness passes.
Fortunately, many strategies can get the clarity you’re after.
It might involve lifestyle changes, cognitive strategies, or medical interventions.
Lifestyle Changes
Sometimes, even small changes can make a big difference in how you’re feeling.
The first place to startyour sleeping routine.
My own brain fog finally lifted once my twins started sleeping through the night.
Limiting my caffeine intake also helped.
(Turns out too much joe makes it harder to focus).
What’s right for you depends on the underlying factors causing your brain fog.
Your doctor may recommend medications (like thyroid meds) or supplements (like iron for anemia).
This may also involve working with a specialist to get the treatments you need.
Coping Strategies
Managing brain fog requires a comprehensive approach, Dr. Faynboym says.
This involves identifying what’s causing it and treating those underlying causes.
Treating conditions like depression, hypothyroidism, diabetes, and long COVID can help.
Something as simple as describing what I’m doing and what I’ll do next can help.
There are days that may be better and some that are worse.
The best thing you’re free to do is manage your expectations and take things slow.
There will be days when just functioning feels like a big win.
Sometimes, just taking a break is the best thing you might do to help clear your mind.
Sincechronic stresscan also exacerbate brain fog, he also recommends stress reduction techniques likeyoga,meditation, andjournaling.
Just some simple habits can go a long way toward keeping a clear mind.
A brain-healthy lifestyle of regular exercise, healthy diet, and restful sleep can prevent and diminish symptoms.
Stress-related brain fog also improves with relaxation exercises and meditation.
Get Plenty of Sleep
First things first: Prioritize sleep.
ensure you’re incorporating a healthy mix of fruits and veggies, lean protein, and whole grains.
Manage Your Stress
Managing stress is another biggie.
Relaxation techniques likedeep breathing, meditation, and yoga can be incredibly helpful.
But sometimes, just taking a littletime to yourselfcan help you decompress so you could feel more alert.
Even just a 5-minute walk outside can go a long way toward clearing your mind.
give a shot to incorporate some bang out of movement into your day.
Takeaways
Brain fog can be frustrating.
Getting to the root cause can help you start to take control of the situation.
Be patient and remember that brain fog isn’t always something you’re able to fix overnight.
Start by assessing your lifestyle and make tweaks that will support your cognitive health.
Breaking up projects into small steps and writing things down can also help when you feel overloaded.
If the fog doesn’t lift after making those changes, it’s time to talk to your doctor.
They can assess the situation, rule out medical conditions, and suggest a treatment plan that can help.
Becker SP.Sluggish cognitive tempo: the need for global inquiry.World Psychiatry.
