Brain fog is a common symptom of depression that impacts concentration, recall, and mental clarity. It can be caused by chemical imbalances in the brain, inflammation, and stress or as a side effect of antidepressants. Depression-related brain fog can be difficult to live with, but there are ways to manage it, including medication management, psychotherapy, and lifestyle changes.
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What Is Brain Fog?
Brain fog is a term used to describe certain cognitive impairments involving difficulty with memory, inability to concentrate, confusion, or difficulty putting thoughts into words. Brain fog can be caused by a variety of reasons, including pregnancy, menopause, medication, cancer/cancer treatment, chronic fatigue syndrome, depression, sleep disorders, and autoimmune disorders like lupus.1
Can Depression Cause Brain Fog?
Research shows that brain fog occurs approximately 85%-95% of the time during a depressive episode.6 The Diagnostic and Statistical Manual of Mental Disorders (DSM) includes cognitive dysfunction as a key symptom of depression. Additionally, depression-related brain fog can be a side effect of certain medications used to treat depression.
Symptoms of Brain Fog in Depression
Brain fog includes many symptoms that impact day-to-day functioning. These symptoms can be really frustrating and difficult to manage. For people living with major depression disorder (MDD), brain fog can be a cause of the decline in functioning.3, 5
Cognitive symptoms of depression-related brain fog include:
- Poor concentration
- Easily distracted
- Excessive cognitive effort
- Difficulty communicating
- Difficulty learning new tasks
- Memory issues or memory loss
- Difficulty finding words
- Forgetfulness
- Grogginess
- Dizzy spells
- Headaches
- Thinking or responding slowly
- Dissociative experiences2
What Does Depression Brain Fog Feel Like?
Depression brain fog feels different for everyone. Typically, it can cause you to feel disoriented or groggy. For some people, they may find that it is difficult to concentrate or focus on tasks. It can also be difficult to recall certain words during a conversation. All of which can lead to feelings of embarrassment and frustration.
How Long Does Depression Brain Fog Last?
The amount of time brain fog lasts is different from person to person, depending on the type of depression and the treatment being received. Depression-related brain fog will often dissipate as a person’s depression decreases, but some research has found that brain fog can continue to persist even when the depression is gone.
Can Brain Fog Make Depression Symptoms Worse?
Brain fog exacerbates depression symptoms and has a negative impact on the healing process.6 Brain fog impacts a person’s ability to manage their symptoms of depression because it impacts the way someone responds to and participates in therapy. It can also make it more difficult for someone to remember to take their medication, thereby decreasing the efficacy of their medication.
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What Causes Depression Brain Fog?
Research indicates that there are various factors that cause depression-related brain fog. Inflammation, chemical imbalances, and the body’s natural way of responding to stress are all linked to experiencing brain fog. In addition, there are certain types of medications that have side effects that cause or exacerbate brain fog.
Causes for depression brain fog include:
Neurochemical Changes
Depression impacts the brain by causing neurochemical changes to occur, which disrupts neural networks that are responsible for regulating executive functioning, memory recall, decision-making, emotional regulation, and working memory. Neurotransmitters that impact the formation of memories, learning, regulation, and executive function are also impacted during a depressive episode. All of these brain changes result in depression-related brain fog.7
Stress
Our body’s natural response to stress can, at times, exacerbate brain fog symptoms. When an individual has depression, they often experience high amounts of stress, which causes the brain to produce more stress hormones. These hormones impact brain functioning, thus causing depression-related brain fog symptoms.7, 8
Unhealthy Lifestyle
Research has shown that inflammation plays a role in depression and brain fog. Lifestyle choices such as diet, exercise, and sleep can impact the levels of inflammation in our bodies and influence the severity of depression-related brain fog symptoms.9
A 2010 study revealed that a diet high in saturated fat increases the risk of neurological dysfunction. In addition, this study also revealed that sleep and exercise also play a role in healthy brain functioning. Mistreating our physical bodies can impact how we function and cause depression-related brain fog.9
How Is Brain Fog Depression Diagnosed?
Healthcare providers typically use diagnostic tools and screenings when diagnosing depression and depression-related brain fog. Since brain fog has many causes, it is important to explore where it comes from. This may mean working with multiple providers if ruling out other cognitive disorders is necessary.
It is important to be sure to be completely honest with your providers in order for them to give you a proper diagnosis. It can be helpful to write down all symptoms you are experiencing prior to meeting the provider to ensure you don’t forget anything.
Treatment for Depression Brain Fog
Treatment for depression and depression-related brain fog can include various interventions such as psychotherapy, medication, and lifestyle changes. It is important to have patience while exploring how to manage depression-related brain fog. It may take time for some of these interventions to work.
A comprehensive treatment plan for depression-related brain fog may include:
Medication Adjustments
Oftentimes, antidepressant medications are prescribed in order to treat depression. Certain medications, such as SSRIs, may have side effects that exacerbate brain fog symptoms. Keep track of any side effects experienced and collaborate with your prescriber to determine the best medication and dosage for you. It can take trial and error to find the right medication and dosage.5
Psychotherapy
Treating depression and brain fog with psychotherapy is proven to be effective.7 Having the right medication and dosage can often help the treatment process. Cognitive behavioral therapy (CBT) for depression is one of the most evidence-based interventions for the treatment of depressive-related disorders. Since depression and brain fog tend to lead to negative thought patterns, CBT can be an effective way of helping to break those patterns.
Lifestyle Changes
Lifestyle choices can exacerbate symptoms of depression and brain fog. In thinking about lifestyle choices, this may include exploring the people in your support network first. Surrounding yourself with people who are maintaining a healthy lifestyle can help influence your choices.
Incorporating regular exercise into your lifestyle can help reduce depression and brain fog symptoms. A balanced diet that fulfills your nutrition needs and avoids foods with little nutritional value can also help manage depression. Additionally, sleep plays a big role in depression, so improving sleep hygiene can greatly reduce depression-related brain fog.
Depression Is Treatable With Therapy
Would you like to feel more happiness and joy? BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week. Take a Free Online Assessment and get matched with the right therapist for you.
How to Manage Brain Fog Depression
Managing brain fog depression can be challenging, so it is important to set realistic goals and implement healthy coping skills for depression into your routine. Practicing mindfulness for depression, engaging in cognitive activities, movement, and a healthy support system are some ways to get started. Explore different ways to cope and find what works best for you and your situation.
Here are seven ways to manage depression-related brain fog:
1. Cognitive Exercises
Since brain fog impacts how we think and process information, exercising the brain can be a way to help reduce foggy feelings. Engaging in crossword puzzles, card games, number puzzles, or brain teasers can help manage these symptoms. Research indicates that these activities help the brain relax, improve memory, help with concentration, and enhance cognitive skills.7
2. Stress-Reduction Techniques
Mindfulness, breathing exercises, and meditation for depression help to reduce stress. Stress reduction will naturally improve symptoms of depression and brain fog. Taking a few moments each day to slow down and engage in relaxation techniques, such as autogenic training, is a great way to manage depression-related brain fog. It may be helpful to start the day by engaging in slow, deep breaths or a short 3-5 minute meditation using a meditation app.
3. Building a Support System
Living with depression and brain fog can be overwhelming and frustrating. Having a strong social support system can help increase motivation and decrease negative thoughts. In addition, in exploring making lifestyle changes, having a healthy support system can make this process easier. Even if your support system is small, it is important to surround yourself with people who are going to lift you up. It is okay to set boundaries with people who cause you emotional distress.
4. Yoga
Yoga incorporates mindfulness, spirituality, breathing techniques, and physical postures. Practicing yoga is a great way to boost your mental health and manage depression-related brain fog. Research has shown that there are neurological benefits to practicing yoga. Practicing yoga can help heal the parts of the brain that are directly affected by depression-related brain fog.4
5. Exercise & Movement
When feeling depressed, moving or exercising may feel like the last thing you want to do, but exercise is very helpful in managing depression and depressive-related brain fog. Research shows that exercise enhances learning and memory while also counteracting mental decline associated with aging.9
Exercise doesn’t have to be intense. Walking for 30 minutes a few times a week is a good place to start. Remember, movement and exercise alone will not cure depression but can improve mood and decrease stress.
6. Journaling
Journaling about your depression is a great way to process thoughts and feelings. It is important when living with depression-related brain fog to allow space to acknowledge how it is impacting you as well as how you’re managing it. Oftentimes, journaling can help us clear our minds and put exactly what we are feeling into words.
7. Reading
Reading is a powerful tool that helps us exercise our brains. Reading on a regular basis improves memory function and brain power. Reading can be a helpful way to combat the impact depression-related brain fog has on how we process information.
When to Seek Professional Support
If you or someone you love is dealing with depression symptoms, it is important to reach out and get professional help. When depression-related brain fog is interfering with daily functioning, it is time to reach out for support. You can find a therapist using an online therapist directory. Remember, when looking for a therapist, you can request a free consultation to ensure that they are the best fit for you.
For some people living with depression, prescription medication may be an option. Your primary care doctor or psychiatrist can typically prescribe medication for depression. There are many online psychiatrist options that offer telepsychiatry, which can be convenient for some people. You can also contact a local community clinic or call 211 for other resources in your area.
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Depression Brain Fog Infographics