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  • What Is Brain Fog?What Is Brain Fog?
  • Common SymptomsCommon Symptoms
  • What Causes It?What Causes It?
  • How Long Does It Last?How Long Does It Last?
  • How to Prevent ItHow to Prevent It
  • When to Seek TreatmentWhen to Seek Treatment
  • In My ExperienceIn My Experience
  • InfographicsInfographics
  • Additional ResourcesAdditional Resources
Depression Articles Depression Depression Treatments Types of Depression Online Therapy for Depression

Brain Fog: Symptoms, Causes, & How to Cope

Headshot of Julia Chamberlain, LMHC

Author: Julia Chamberlain, LMHC

Headshot of Julia Chamberlain, LMHC

Julia M. Chamberlain MS, INHC, LMHC

Julia offers holistic therapy for individuals and families, specializing in family stabilization and mental health counseling, fostering wellness through compassionate care.

See My Bio Editorial Policy
Rajy Abulhosn, MD

Medical Reviewer: Rajy Abulhosn, MD Licensed medical reviewer

Published: March 13, 2024
  • What Is Brain Fog?What Is Brain Fog?
  • Common SymptomsCommon Symptoms
  • What Causes It?What Causes It?
  • How Long Does It Last?How Long Does It Last?
  • How to Prevent ItHow to Prevent It
  • When to Seek TreatmentWhen to Seek Treatment
  • In My ExperienceIn My Experience
  • InfographicsInfographics
  • Additional ResourcesAdditional Resources

Brain fog encapsulates symptoms that impact thinking, feeling, and behavior. Brain fog can result from various physical and mental health ailments, including autism, chronic inflammation, depression, anxiety, fibromyalgia, substance use, and celiac disease.1, 2 Treatment focuses on addressing the underlying issues contributing to symptoms.

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What Is Brain Fog?

Brain fog is a lack of focus and clarity. Dealing with a foggy brain can make concentrating on tasks, remembering information, or communicating difficult. Severe brain fog is frustrating and can lead to problems in daily life, relationships, and professional roles.

What Does Brain Fog Feel Like?

Some people describe brain fog as “feeling fuzzy,” while others report disconnect from their surroundings as if watching the world through a haze. The experience of feeling foggy-headed can make attention and concentration seem impossible. Brain fog may also manifest as emotional numbness, apathy, and dissociation. Someone may be physically present but mentally absent.1

Brain Fog Symptoms

Mind fog creates frustrating symptoms that impair cognitive abilities. Those experiencing symptoms have difficulties concentrating, focusing, or completing tasks. Constant brain fog can lead to problems in the workplace, academics, or relationships. Additionally, brain fog can interfere with the ability to make rational decisions, sometimes leading to chronic forgetfulness and distractibility.

Symptoms of brain fog may include:

  • Decreased concentration
  • Distractibility
  • Trouble focusing
  • Confusion
  • Fatigue
  • Forgetfulness
  • Trouble with word recollection
  • Memory impairment (both short and long-term)
  • Decreased ability to multitask
  • Trouble with decision-making
  • Difficulty learning new skills
  • Slowed response time
  • Decreased mental clarity and alertness

What Causes Brain Fog?

Experts propose various brain fog causes, including physical and mental health conditions. People may also feel fuzzy-headed because of poor diet, chronic stress, or hormonal changes related to pregnancy and menopause. While the reasons for brain fog vary, lifestyle changes can help individuals improve mental energy and boost concentration.

Potential causes of brain fog include:

Stress

Stress releases specific hormones into the body, including adrenaline and cortisol, to prepare us for fight-or-flight. This reaction can reduce functioning in parts of the brain that control decision-making and rational thought. Over time, chronic stress can lead to high levels of cortisol in the bloodstream, causing long-term mental and physical problems, including brain fog.

Anxiety

Research suggests anxiety decreases cognitive performance and working memory.2, 3, 4 When individuals constantly ruminate on past or future events, mistakes, or possible outcomes, they burn through their mental resources and energy. Eventually, this chronic mental fatigue can affect concentration and clarity, leading to brain fog.

Depression

Depressive disorders impact neurological regions, including the hippocampus, prefrontal cortex, amygdala, anterior cingulate cortex, and basal ganglia. Disruptions to these areas decrease interaction between white matter and gray matter, sometimes contributing to depression-induced brain fog and memory loss. 5 Additionally, low levels of serotonin, dopamine, GABA, and glutamate associated with depression can impair healthy cognitive function.

Lack of Sleep

Brain fog also occurs due to a lack of sleep, as less than seven or eight hours of rest can impact thinking, attention, concentration, and reaction times. Research suggests sleep deprivation for 48 hours has the same impact on cognitive ability as a blood alcohol content of .1 (almost twice the legal limit in the U.S.).6, 7

Poor Diet

Diet is another contributing factor to brain fog. Adequate gut health is essential to cognitive wellness as the digestive process provides crucial enzymes and nutrients for neurological health.8 For this reason, evidence suggests obesity can cause inflammation in the brain, while poor diet can impair energy consumption and production processes.8, 9

Hormonal Changes

Hormones can affect brain function, leading to symptoms of forgetfulness and difficulty concentrating. Some people label these issues as” pregnancy brain.” During menopause, hormones can fluctuate greatly throughout the day, causing changes in memory and concentration. These hormonal changes to brain function can be significant and frustrating.

Medications

Brain fog is a common side effect of many prescription and over-the-counter medications. Symptoms can range from mild to severe, depending on the dose and individual. A new medication, changes in dosage, or interactions with other drugs could cause sudden brain fog.

COVID-19 & Long COVID

COVID and long COVID can lead to increased brain fog and cognitive impairments. This risk can be caused by inflammation and the immune system’s response to the virus, although research is still needed to determine the exact cause.10

Attention-Deficit/Hyperactivity Disorder (ADHD)

Some characteristic symptoms of ADHD include forgetfulness, difficulties paying attention, and ongoing fatigue. Many individuals also struggle with sleep disturbances that can exacerbate these symptoms. Because of these difficulties, brain fog and ADHD often co-occur and can impact functioning in various aspects of life.

Medical Conditions

Certain medical conditions can cause changes in brain function. Stress impacts every aspect of life, but some individuals struggle with their stressors and triggers. An overactive stress response can contribute to residual autoimmune conditions, allergies, and cancer.

Conditions that may cause brain fog include:1, 8

  • Dementia
  • Alzheimer’s disease
  • Multiple sclerosis (MS)
  • Certain cancers and cancer treatments
  • Sleep apnea
  • Thyroid conditions
  • Arthritis
  • Migraines
  • Chronic fatigue syndrome (CFS)
  • Lupus
  • Allergies
  • Fibromyalgia
  • Celiac disease

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How Long Does Brain Fog Last?

Many people wonder, “Does brain fog go away?” For some, brain fog ebbs and flows when stressed. Typically, brain fog lessens or subsides with time, self-care, and relaxation. However, persistent symptoms related to mental or physical health conditions may require professional intervention. You may need a more thorough evaluation or neurological testing to rule out other potential causes.

How to Prevent Brain Fog

Preventing brain fog may be possible with a healthy lifestyle or medication changes. While long-term conditions may still result in periodic brain fog, taking positive steps toward improved health, diet, and stress can significantly reduce the impacts on functioning.

Below are 12 tips for dealing with brain fog:

1. Exercise Regularly

Exercise has numerous benefits, including improved sleep, decreased stress, and enhanced clarity and focus. Increasing your heart rate also boosts oxygen flow to the brain, further improving neural functioning. Each of these benefits may indirectly decrease the risk of having brain fog.

2. Get Plenty of Sleep

Waking up with brain fog is never pleasant. Fortunately, you can combat symptoms by improving your sleep hygiene and schedule. For example, try to go to bed and wake up around the same time each day. Implement a consistent, wind-down routine to help you fall and stay asleep. These little changes can promote sleep quality, ultimately improving brain fog.

3. Manage Your Stress Levels

Persistent brain fog may stem from stress, so stress management can help rid you of symptoms. While avoiding all stress is impossible, you can refer to healthy coping skills when overwhelmed. Choose and prioritize activities that help you feel recharged or reconnected to yourself, such as progressive muscle relaxation, meditation, or yoga.

4. Avoid Multitasking

Skipping multitasking so you can focus on one task at a time. Multi-tasking can contribute to decreased attention and concentration, often worsening brain fog. Focus on completing your task and stay positive.

5. Take Mental Breaks

Extended periods without rest can result in fatigue and mental exhaustion. Plan breaks regularly throughout your day, even for a few minutes. Alternatively, take time off when you feel overwhelmed or need to recharge (if possible). Allowing your mind and body time to recover from the overload of daily life can help reduce or prevent brain fog.

6. Try to Stick to a Healthy Diet

Extreme brain fog can interfere with every aspect of life, especially if you have nutrition deficiencies. For instance, you may feel sluggish throughout the day if your diet lacks sufficient vitamins, protein, and complex carbohydrates. Alternatively, you can also feel tired after emotional eating or binging. Regular and well-rounded meals can help increase energy, cognition, and concentration when coping with brain fog.

7. Limit Caffeine & Alcohol Intake

Excessive caffeine use can lead to withdrawal symptoms, including tiredness, lack of energy, and brain fog. Additionally, alcohol is a depressant that can lead to mood changes, memory, sleep, concentration, and brain fog.

8. Try New Things

Sometimes, exploring fun and pleasurable hobbies can mitigate persistent brain fog, as learning helps strengthen cognition and focus. Regular novelty also optimizes brain health, so consider incorporating new activities throughout your day, such as reading a book, visiting a museum, or attending an educational class.

9. Stay Socially Active

Staying socially active can provide essential emotional support, prevent isolation, and be cognitively stimulating. Spending time with people who make you laugh and challenge you can boost your mood and promote new connections in the brain, reducing the effects of brain fog.

10. Prioritize Self-Care

Engaging in mindfulness, meditation, and hobbies can reduce stress and anxiety that contribute to brain fog. Self-care can also improve physical health and enhance energy levels, all of which can improve cognitive functioning.

11. Take Supplements

Some supplements can support brain health and decrease brain fog. These include Omega-3 fatty acids from fish oil and C, E, and B vitamins. Some studies support claims that supplements help brain function. However, more evidence is necessary to determine efficacy and safety. Talk with your healthcare professional about whether supplements can help with your brain fog.

12. Delegate Tasks

Delegating tasks can help by reducing the mental and cognitive load and stress. Spreading your workload reduces overwhelm, boosts concentration, and improves efficiency. Delegating means more time for rest and recovery and builds teamwork and support.

When to Seek Brain Fog Treatment

Finding a “brain fog cure” is unlikely, but seeking professional support can help you cope with symptoms. Occasional brain fog does not inherently require professional intervention. However, chronic and unmanageable symptoms warrant a discussion with your doctor, as untreated brain fog may lead to memory loss.

Determining how to treat brain fog depends on various factors, including the severity of symptoms and your goals for treatment. A medical practitioner may prescribe or change medications if your mental fatigue stems from a physical health condition. Other times, therapy can help individuals learn healthy ways to manage stress and recover from overwhelm. You can start by finding the right therapist in an online therapist directory.

Below are signs to consider seeking professional help for brain fog:

  • Persistent symptoms that don’t get better or even worsen over time
  • Inability to function at work
  • Loss of interest in everyday activities
  • Accompanying physical symptoms
  • Mental health symptoms like depression or anxiety
  • Medication side effects
  • Sudden worsening of symptoms

In My Experience

Headshot of Julia Chamberlain, LMHC Julia Chamberlain, LMHC

“Dealing with brain fog is difficult. However, the good news is that symptoms commonly relate to increased stress and can be remedied with self-care, diet, and lifestyle changes. Brain fog is typically a signal from our body to slow down, get more sleep, and make lifestyle changes.”

Brain Fog Infographics

What Is Brain Fog   What Causes Brain fog   How Long Does Brain Fog Last

How to Prevent Brain Fog

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Sources Update History

ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Harvard Medical School. (2021). Is an underlying condition causing your fuzzy thinking?. Retrieved from https://www.health.harvard.edu/mind-and-mood/is-an-underlying-condition-causing-your-fuzzy-thinking

  • Robinson, O. J., et al. (2013). The impact of anxiety upon cognition: perspectives from human threat of shock studies. Frontiers in human neuroscience, 7, 203.

  • Vytal, K., et al. (2012). Describing the interplay between anxiety and cognition: from impaired performance under low cognitive load to reduced anxiety under high load. Psychophysiology, 49(6), 842–852. https://doi.org/10.1111/j.1469-8986.2012.01358.x

  • Vytal, K. E., er al. (2013). The complex interaction between anxiety and cognition: insight from spatial and verbal working memory. Frontiers in human neuroscience, 7(93). https://doi.org/10.3389/fnhum.2013.00093

  • Richardson, L., & Adams, S. (2018). Cognitive deficits in patients with depression. The Journal for Nurse Practitioners, 14(6), 437-443.e3. https://doi.org/10.1016/j.nurpra.2018.03.006

  • Harvard Medical School. (2021). Let sleep burn away brain fog, from the March 2014 Harvard Health Letter. Retrieved from https://www.health.harvard.edu/press_releases/let-sleep-burn-away-brain-fog

  • Harvard Medical School. (2014). Sharpen thinking skills with a better night’s sleep. Retrieved from https://www.health.harvard.edu/mind-and-mood/sharpen-thinking-skills-with-a-better-nights-sleep

  • Gómez-Pinilla F. (2008). Brain foods: the effects of nutrients on brain function. Nature reviews. Neuroscience, 9(7), 568–578. https://doi.org/10.1038/nrn2421

  • Theoharides, T. C., Stewart, J. M., Hatziagelaki, E., & Kolaitis, G. (2015). Brain “fog,” inflammation and obesity: key aspects of neuropsychiatric disorders improved by luteolin. Frontiers in neuroscience,9, 225. https://doi.org/10.3389/fnins.2015.00225

  • Asadi‐Pooya, A. A., Akbari, A., Emami, A., Lotfi, M., Rostamihosseinkhani, M., Nemati, H., … & Shahisavandi, M. (2022). Long COVID syndrome‐associated brain fog. Journal of medical virology, 94(3), 979-984.

  • Perini, G., et al. (2019). Cognitive impairment in depression: recent advances and novel treatments. Neuropsychiatric disease and treatment, 15, 1249–1258.

  • Smith, A. D., Refsum, H., & Miller, J. W. (2019). Dietary Supplements for Brain Health. JAMA, 321(24), 2467-2467.

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We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

March 13, 2024
Author: Julia Chamberlain, MS, INHC, LMHC (No Change)
Reviewer: Rajy Abulhosn, MD (No Change)
Primary Changes: Revised sections titled “What Causes Brain Fog,” “How to Prevent Brain Fog,” and “When to Seek Brain Fog Treatment” to improve factual accuracy. Added sections titled “Brain Fog Symptoms.” Fact-checked and edited for improved readability and clarity. New content written by Michelle Risser, LISW-S and medically reviewed by Kristen Fuller, MD.
October 2, 2023
Author: Julia Chamberlain, MS, INHC, LMHC (No Change)
Reviewer: Rajy Abulhosn, MD (No Change)
Primary Changes: Updated for readability and clarity. Reviewed and added relevant resources. Added “What Does Brain Fog Feel Like?”, “Is Brain Fog Serious?”, “Will Brain Fog Go Away on Its Own?”, “How to Help Brain Fog at Home”. New material written by Nicole Arzt, LMFT and reviewed by Kristen Fuller, MD.
November 24, 2021
Author: Julia Chamberlain, MS, INHC, LMHC
Reviewer: Rajy Abulhosn, MD
Show more Click here to open the article update history container.

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