As so many of us have transitioned to working from home due to the COVID-19 crisis, you have no doubt heard the term “brain fog” more than once. Brain fog is not a scientific term, but rather refers to general symptoms of mental fatigue, trouble concentrating, and cognitive dysfunction. The catch-all term “brain fog” is apt. I know that for me, it is that feeling of wading through water. Everything is slower, more difficult, and weighed down.
Brain fog isn’t a symptom of working from home, a lack of discipline, or a weakness in you. It’s a symptom of prolonged, chronic exposure to stress. It is the brain shutting down a function it deems as “non-essential” in favor of more pressing needs. In our current state of the world, those pressing needs may be figuring out how to survive — be it through health and wellness, providing for our families financially, or remaining meaningfully connected to other people.
How can you tell you’re suffering from brain fog? Here are the symptoms to look for:
Symptoms of Brain Fog
Inability to concentrate and wandering thoughts
Forgetting what you were doing, daily tasks, and information
Chronic fatigue, feeling tired despite rest and energy drinks/supplements.
Symptoms of depression such as listlessness, boredom and disinterest in activities, becoming unmotivated to complete work and daily tasks
4 Ways to Conquer Brain Fog
1) Manage your emotions.
While brain fog often originates in stress, it can happen because our regular coping mechanisms for both stress and emotional management have been compromised. Effectively, because all of energy is being directed to “survival mode,” we’re unable to focus on things as normal. This is true of our emotions, too. Chronic stress acclimates the body to our “fight or flight” response.
While we may not feel our hearts racing, the body is taxed by that stress and fear response. We have to allow ourselves to process the emotions that come from that fear and stress. It could be anger, grief, or something else entirely. What’s important is that brain fog is, in a way, trying to make space for you to not only use your mental resources for self-preservation, but to create space for you to process everything that you are dealing with.
2) Get ample exercise.
Exercise is a known stress killer. Not only does it release some great hormones and chemicals, but it can help you sleep — something that doesn’t always come easily when you’re stressed. Exercise has a way of clearing the mind and making room for better cognitive function, both creatively and logically. That’s why so many people prefer to start their day with exercise — it significantly improves their ability to function during the day.
3) Bulk up on brain food.
Our bodies and minds are highly influenced by what we eat. While the temptation might be to break out that entire bag of potato chips when your stress levels are out-of-control, it’s far better to turn to foods that will replenish and renew your brain. Protein is the primary macro that feeds the brain. Healthy fats, too, can go a long way to improving brain function.
Think avocados, fatty fish like salmon, olive oil, and nuts. Even introducing an OMEGA-3 supplement, such as fish oil, can be beneficial. Don’t underestimate the impact of a healthy diet! Avoid stress-eating junk and instead improve whole body function with the right foods.
4) Practice self-compassion.
When experiencing brain fog, it’s common to beat yourself up for it. You may be self-critical: finding yourself to be lazy, unproductive, or otherwise inadequate to do what it is you’re trying to accomplish. It’s important to recognize that brain fog — and the symptoms associated — are in no way a reflection of any personal deficiency. Anger, resentment, or guilt over these feelings or their consequences can only further their impact.
Allow yourself room for extra rest, intentional stress-relief, and permission to be stressed. Then channel this processing into more healthy, helpful habits. Turn down what you need to turn down. Make time for yourself. Adjust your schedule.
And, lastly, don’t be afraid to get help. Symptoms of brain fog may be pointing to a deeper issue that bears addressing. Don’t be afraid to consult a physician even if it’s “just stress.” They can help equip you with the tools to better manage stress and cope with its consequences.
Have you experienced brain fog recently? Share your coping strategies in the comments.