Brain Fog: Causes, Symptoms & How to Cope

What Is Brain Fog?

Brain fog, also known as mental fog, is an umbrella term for a series of symptoms. This experience is not diagnosable and instead defined by symptom presentation, including decreased cognitive ability, impaired concentration, inability to multitask, and long or short-term memory loss.

Evidence suggests that stress, obesity, and exposure to mold may cause brain inflammation and lead to brain fog.¹ Additional causes include dehydration, hormonal imbalances, vitamin deficiencies, lack of sleep, and certain medications. In regard to mental health, clients struggling with depression, anxiety, post-traumatic stress disorder (PTSD), and neurodivergent conditions commonly report experiencing brain fog.

Depending on the cause, brain fog can last anywhere from a few hours to months. Brain fog resulting from a chronic condition or medical issue typically lasts longer, while symptoms caused by mental health issues may be more treatable and shorter in duration.

What Does Brain Fog Feel Like?

People often describe brain fog as ‘feeling fuzzy’ or scatterbrained. Sometimes, individuals report being lost in a daze, watching the world around them while feeling disconnected. This experience can make attention and concentration seem impossible. One may be physically present but feel incredibly absent.²

Specific feelings of brain fog include:

• Disconnection
• Numbness
• Dissociation
• Apathetic
• Scattered
• Disoriented

Brain Fog Symptoms

Brain fog encompasses a group of symptoms, including decreased concentration, confusion, and physical and mental fatigue. The frequency, intensity, and duration depend on the cause, prognosis, and the ability to engage in successful intervention.

Symptoms of brain fog include:

• Decreased concentration/easily distracted
• Trouble focusing
• Confusion
• Fatigue
• Decreased thought organization
• Sluggish cognitive tempo
• 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
• Decrease in mental clarity and alertness

Brain Fog Causes

There are many potential causes of brain fog. For example, brain fog can stem from a physical or mental condition, thus dictating how treatment aims to address presenting issues.^1,2

Here are the potential causes of brain fog:

Stress

Stress is a common denominator when examining the causes of brain fog. Chronic or toxic stress can lead to oxidative stress (imbalance of oxidant generation and antioxidant response), causing inflammation in the body and brain. Stress can also perpetuate mental health issues and facilitate chronic medical conditions.^1,3

Anxiety

Experiencing brain fog during high stress is common because anxiety takes up mental capacity and resources. In fact, research suggests that anxiety and memory loss are often connected.^4,5,6 One study suggests that increased anxiety, with or without the threat of physical harm, leads to decreased cognitive performance and working memory impairment.⁵ In short, the extra energy allocated to deal with stress results in less mental energy for cognitive processing.

Depression

Depression impacts 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 memory loss and brain fog.⁷ Additionally, depression impacts specific neurotransmitters, such as serotonin, dopamine, GABA, and glutamate, associated with healthy cognitive function.

Lack of Sleep

Brain fog also occurs due to a lack of sleep. Sleeping less than seven or eight hours negatively impacts thinking, attention, concentration, and reaction times. In fact, sleep deprivation for a period of 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.).^8,9

Diet

Brain fog and impaired cognitive function are related to diet in two main ways–nutritional deficiencies and obesity. Evidence suggests that obesity causes inflammation in the brain, and poor diet affects energy consumption and production processes.^1,10

Adequate gut health is essential to cognitive wellness as the digestive process provides crucial enzymes and nutrients for neurological health.¹⁰ Prioritizing gut health and a balanced diet to facilitate optimal nutrient absorption is essential to fend off brain fog.

Hormonal Changes

Hormones are significant regulators within the endocrine system that play a critical role in almost all essential functions, including physical, emotional, and cognitive health.¹¹ While mental ailments can affect different areas of the brain, hormones interact with the entire neuronal network. For example, stress hormones impact cognitive processing during stressful experiences.

Hormones related to thyroid function can also lead to brain fog.² For women, fluctuations in sex hormones, such as estrogen, progesterone, and testosterone, produce cognitive changes.¹¹ Hormonal changes can result from stress, diet, pesticides, toxins, substance abuse, medications, and medical conditions.¹²

Medications

Brain fog is a side effect of many medications and medical treatments. These factors cause brain fog by interfering with hormone and neurotransmitter function.¹³ Modifications to medication can often decrease associated brain fog symptoms.^2,13

Medications that may cause brain fog include:

• Chemotherapy
• Sleep medications
• Benzodiazepines
• Pain medications
• Antidepressants, specifically SSRI medications

COVID-19 & Long COVID

Research shows that brain fog is one of the main symptoms associated with long COVID. Some individuals struggling with long COVID report feeling fuzzy, disorientated, and like “they’re in a dream.” These experiences can coincide with cognitive impairments and also depression and anxiety symptoms. While long-term research on brain fog and long COVID is limited, cognitive tasks intended to strengthen the brain may reduce symptoms.¹⁴

ADHD

Attention-deficit hyperactivity disorder (ADHD) may also coincide with brain fog. People with ADHD may be more prone to forgetfulness, difficulties paying attention, and ongoing fatigue. Brain fog can impact executive function, which can cause problems with work, school, or relationships.¹⁵

Medical Conditions

Unfortunately, brain fog may indicate a more serious medical issue like dementia and Alzheimer’s disease.^2,16 Speaking with providers about differential diagnosis (clinical and anamnestic features) can help determine underlying causes.¹⁶

Brain fog is a symptom of many medical conditions, including:^1,2,16

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

Is Brain Fog Serious?

Occasional brain fog is not inherently serious. However, chronic and unmanageable brain fog warrants a discussion with your doctor. Untreated brain fog may lead to other conditions, including memory loss, Alzheimer’s disease, and Parkinson’s disease. You may also be experiencing an underlying condition requiring attention.

Will Brain Fog Go Away on Its Own?

Some people find that brain fog ebbs and flows. Symptoms may increase during stressful times or with exacerbated other mental health symptoms. Consult your doctor if your brain fog does not lessen or subside. You may need a more thorough evaluation or neurological testing to rule out other potential conditions.

How to Help Brain Fog at Home

Depending on the root cause, lifestyle or medication changes can help rid yourself of brain fog. For instance, you might make dietary changes or increase the frequency and duration of your exercises.

Here are ten ways to get rid of brain fog:^2,8,9,11,12

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

Whenever possible, aim to prioritize a healthy sleep schedule. Try to go to bed and wake up around the same time each day. Implement a consistent, wind-down routine and avoid engaging in emotionally intense content before bedtime if you have trouble falling asleep.

3. Manage Your Stress Levels

Stress management may reduce brain fog. These practices are multifaceted. Avoiding stress altogether is impossible, but you can prepare for it and refer to healthy coping skills when overwhelmed. Choose activities that help you feel recharged or reconnected to yourself and prioritize engaging in them often.

4. Avoid Multitasking

Most people think they can multitask effectively. However, focusing on single tasks forces you to concentrate on only one assignment, helping you remain present, reduce brain fog, and address disorganization. Ensure the activities are insignificant or easy if you absolutely must multitask.

5. Take Mental Breaks

Working for extended lengths of time without a break can result in fatigue and mental exhaustion. Plan breaks regularly throughout your day (even ten minutes every few hours can make a big difference). In addition, take time off when you feel overwhelmed or need to recharge (if possible).

6. Try to Stick to a Healthy Diet

Diet may play a role in concentration and focus. You may feel sluggish throughout the day if you don’t eat enough or sufficient nutrients. Alternatively, you may also feel tired after eating too much. Try to eat regularly and focus on well-rounded, nutritious foods that help increase energy.

7. Moderate Substances Like Caffeine & Alcohol

Mood-altering substances such as caffeine, alcohol, and nicotine often have stimulating effects. They may temporarily provide a heightened focus but can contribute to brain fog, especially with chronic or excessive consumption. Consider cutting down or taking a break if you’re experiencing brain fog symptoms.

8. Try New Things

Learning and trying new things is helpful for strengthening cognition and preventing brain fog. Regular novelty is also great for optimizing brain health. Incorporate new activities throughout your day, whether taking a different route to work or trying a tasty tea after dinner.

9. Stay Socially Active

Friendships are important, even if brain fog or cognitive decline affects your ability to be present. Spending time with people you love is also a part of self-care that can improve brain health and emotional well-being.

10. Talk to Your Doctor About Any Lasting Symptoms

Notify your doctor if you are concerned about any symptoms or if brain fog is impacting your everyday functioning. They can provide proper assessment and refer you to neurological services if needed.

When to Get Brain Fog Treatment

Consider all factors of brain fog before seeking professional treatment. First and foremost, examine the exposure to severe stress in your daily life and aim to eliminate or decrease causal factors. Persisting brain fog despite implementing lifestyle changes may indicate a more serious issue.

Ultimately, treatment varies depending on the cause. A medical practitioner may prescribe or change medications and assess your symptoms if brain fog stems from a medical issue. Alternatively, they may suggest additional sleep, self-care, or therapeutic intervention if caused by a mental health issue.¹

Final Thoughts

Brain fog is difficult to deal with. 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 that we should slow down, get more sleep, and make lifestyle changes.