Taking Care of Yourself When You Have Brain Fog
Have you ever heard of the term “brain fog?”
Brain fog is a phrase used to describe a cluster of common symptoms that together cause significant cognitive impairment–sometimes colloquially described as making your brain feel “foggy”. Some describe it as though their head is full of cotton, or like their body is awake but their mind is asleep. The symptoms typically associated with brain fog can include:
Difficulties with concentration
Confusion
Fatigue
Memory issues or forgetfulness
Frequently losing your train of thought
These symptoms together can make your mind feel “cloudy” and make it difficult to do regular activities like holding a conversation, remembering instructions, or finishing a task at work.
Anyone may experience brain fog from time to time, but for those who also live with chronic illnesses or chronic pain, brain fog may be a regular experience, which can negatively influence the state of your mental health. Managing brain fog is frustrating and can make you feel lazy, defeated, and further exhausted, especially if you’re trying to manage it without support.
So how can you manage taking care of yourself while experiencing brain fog?
First, you need to acknowledge that what you’re going through is hard.
Brain fog is frustrating, and it can be disorienting, and can even feel threatening to our sense of self. Our culture prides itself on productivity, so when you’re physically and emotionally unable to be productive it can be hard to not feel that as a personal failing. By letting yourself acknowledge those hard feelings, you can figure out how to address them with compassion, instead of hiding them in shame.
You’re not lazy, you’re not useless, you’re experiencing something both physically and emotionally difficult.
Turn to practical self care strategies:
Brain fog is going to make your day harder, so to navigate it you need to find simple and practical ways to support yourself as you make it through the day. Your to-do list, for example, is going to need to be much shorter and more generous on days with severe brain fog than on days where you feel like your most energized self. While if can feel like everything on a to do list needs to be done, take a look at what you’re actually asking of yourself and divide your goals into three categories:
Things that will help me if I accomplish them today
Things that will help me no matter when I accomplish them
Things that others may be able to help me with
Some things on your list may in fact need to be done today. For those ones, ask yourself if there is anyone in your support system that you can turn to for help. Maybe you need to pick up a prescription and call the bank today. Could you ask a nearby friend or a loved one to drop by the pharmacy on their way home from work? It’s not always comfortable to reach out to others for help, but when you do you start to create a care economy where mutual support is normal and welcome.
For the things that will help you or improve your quality of life but aren’t necessarily time dependent, give yourself a break from trying to accomplish them. They will be there for you to get to on a day when you’re better suited to them.
Take time to nourish your body:
When your mind is moving slowly, there are still plenty of ways for you to take care of yourself. And returning to some embodied care practices can also help to “clear” the fog as they require little executive functioning (did you know that movement boosts brain cell performance?). This can be as simple as taking a walk around your neighborhood or following a guided yoga video at home.
Making sure to stay hydrated and eat regularly when experiencing brain fog are important as well! The cognitive functioning involved in planning and preparing meals can make it difficult to remember to feed yourself, or make it feel insurmountable if you do remember because there are simply too many steps and decisions involved. If you’re prone to brain fog and find yourself neglecting your nutrition when you experience it, it can be a good idea to keep a running stock of easy, high protein foods you can grab out of your fridge or pantry to eat without needing to use the energy and decision making necessary to prep a meal for yourself.
Create a gentle environment:
Brain fog is emotionally and physically draining. Sometimes you won’t be able to accomplish anything on your to-do list when you’re experiencing it, and you’ll require extra compassion for prioritizing rest. When these days do come along, it’s a good idea to figure out what environment helps you feel comfortable, relaxed, and helps you reduce the symptoms contributing to your brain fog, as well as the shame it might be making you feel. Make a list of things that help support your rest that you can turn to on days of severe brain fog, such as:
Wearing a heated eye mask
Turning the lights off
Reducing screen time
Watching a movie or tv show you’ve already seen (to entertain yourself while you rest without needing to strain your mental load)
Taking a walk around your neighborhood
Setting alarms to remind you to drink water
Grounding techniques of your choice
If you’re having trouble with brain fog, working with a therapist can help. Our therapists at Anchor Counseling New York can provide you with a safe and stable environment where you can explore the root of your brain fog and find coping skills that work for you. Our therapists are accepting new clients - schedule an appointment today to get started.
