MenopauseMenu guest blog post by Cheryl B. Lamin, PhD, Licensed Psychologist.
Are you struggling with brain fog? I have been helping many clients with this stressful condition. I recognized Dr. Baumgaertel’s request for an article on brain fog as an opportunity to share useful strategies for managing the distress of this complicated issue. The cases I mention are based on real people; however, their names and key distinguishing details have been changed to prevent identification.
Definition of brain fog
A usually temporary state of diminished mental capacity marked by inability to concentrate or to think or reason clearly.
Webster’s Dictionary
Maybe it is hard to focus, you are having difficulty finding the right words to express yourself, you are getting distracted or you find yourself forgetting to complete tasks.
Stress is only one cause that can increase this temporary state. Other issues including sleep, exercise, and unhealthy food choices not only increase brain fog but they also contribute to stress that your body or mind may already be experiencing. So, just “reduce your stress, get good sleep, increase your exercise and eat a healthy diet!” If it were that simple, brain health supplements would not be such huge business.
Dr. Gad Marshall, associate medical director at the Center for Alzheimer Research and Treatment at Harvard-affiliated Brigham and Women’s Hospital, suggests that there is no proof that brain supplements work and that lifestyle changes are really what will decrease that condition and help to increase your focus.
If you find yourself in brain fog, after checking with your physician step back and take a look at potential contributing lifestyle factors that are within your control to change. Notice, with openness and curiosity, if it is possible that any of these lifestyle factors may be playing a role in your brain fog.
None of us are perfect. Are you willing to make the changes necessary to think more clearly? After you recognize areas to improve, you are one step closer to healthier brain function!
Four Controllable Variables in Brain Fog
- Sleep: Are you getting enough quality sleep?
In a nutshell, assessing sleep includes looking for patterns in both the amount and quality. The defining factors in unhealthy sleep include frequent wakefulness, difficulty falling asleep, early wakefulness or fatigue despite healthy sleep amount.
Here are suggestions and resources so you can compare your current habits with those of healthy sleep hygiene:
Sleep Hygiene Guide from Therapist Aid
Tips for Better Sleep from the CDC
Relaxation Exercises to Help Fall Asleep from Sleep Foundation
- Exercise: How much and how often do you exercise?
Stretching before bed has been proven to help many people fall and stay asleep. One evening when I got up from the desk I’d been sitting at for way too many hours, I could not move my head without excruciating pain shooting down my neck. I had been meaning to stretch more. I had not intended to wait until an emergency to finally do it.
This is a routine I found extremely helpful with easy to follow instructions and the bonus, it sets the stage for good sleep:
8 Stretches to Do Before Bed from Healthline
Making exercise a habit has not always been easy. Several years ago, one thing really made a difference to me. My whole extended family was vacationing together and every morning my sister came to the breakfast table wearing her gym clothes, even when she was not pre or post workout. “When I put my exercise clothes on I am more likely to work-out.”
I realized that was the key!
Since then, my intentions evolved to do everything possible to make it most likely I would exercise. These included setting appropriate goals, scheduling a realistic time, gaining support of a friend or partner, and choosing something enjoyable. Here are a few more suggestions with easy steps to follow so exercise will more likely be a part of your plan towards better brain health:
8 Ways to Focus on Getting Fit from Everyday Health
- Nutrition
The most accessible and universal advice: drink water, eat veggies and lean protein, decrease sugar and processed foods. The goal here is to notice your pattern of unhealthy eating or drinking.
Awareness enables positive change.
“Jennifer,” a busy mother and project manager, wanted to control her eating. She noticed her current pattern which included snacking alone in her kitchen on cookies and chips, after her kids went to sleep, and especially on days she skipped her afternoon walk. Then she visualized this old pattern like a train after it leaves the station. Once the pattern started, it was much less likely that she could change it. She learned what to do to get in front of the moving train while there was still time to switch tracks.
To get in front of your pattern, answer these questions:
- When is it most likely I will eat unhealthy food or quantities?
- Where is this most likely to occur?
- Am I alone or with specific people?
- What is my mind saying?
- What am I feeling in my body?
- How old is this feeling?
When you have a sense of the pattern of your eating behavior you can then begin to make a plan to change.
8 Steps to Mindful Eating from Harvard Health Publishing, Harvard Medical School
- Relaxation and Mindful Action
Mindful Action is useful to increase healthy and intentional behaviors. Often relaxation is a soothing result as both of these types of exercises begin by focusing on the breath. The reason for this is that our breathing happens both automatically and intentionally.
Here are several mindfulness exercises by the leaders in the field of Contextual and Behavioral Science. These exercises are geared towards increasing your awareness and the likelihood of engaging in healthy and intentional behavior and may also result in feeling relaxed, energized and ready to focus:
Mindfulness Practice Exercises based on Acceptance and Commitment Therapy
Powerful Plan for Success
If you attempt to incorporate all of the tips you learn or read here it is likely that you will be overwhelmed rather than set-up for success. The goal is to create new, healthy enduring habits. As my mother always said “slow and steady wins the race!”
Using the SMART method – an example:
Specific: Choose one or just a few changes that you would like to make that will mean you are working towards increasing your focus and decreasing brain fog. For example, “Terry” committed to waking up at the same time each morning with an alarm; say “thank you” after doing this with a reminder that this means she is working towards better focus. These are the steps to make it most likely:
- Set my alarm before bed.
- Put a sticky note on the alarm clock and tell partner about this commitment.
- Put alarm clock on the other side of the room, forcing me to get out of bed.
- Respond to thoughts like “I am so tired I can’t get up yet” with “I know I feel tired and it is okay, I will get up now in the service of better focus later.”
- Write my statement on another sticky note placed on the bedside table.
Measurable: Keep track on calendar of successful days. Reward these days with a powerful emoji.
Achievable: Make the goal realistic to increase likelihood of success. “Terry” wrote: “This week I will set my alarm for 7:00 AM and get out of bed whether or not I still feel tired. My goal for this week is 4 of 7 days.”
Relevant: By getting up at the same time each morning, “Terry” set the stage for clearer thinking and better focus. Additional healthy behavior was also more likely on those days, such as eating a healthy breakfast and taking the dog out for a morning walk.
Time-Based: The start date was marked clearly on the calendar.
When we are making changes to behaviors that are long-standing, our brain naturally wants to fight back and keep things the same out of a feeling of safety. You want to repurpose that energy and become intentional with the power of your brain. Most of all, be kind to yourself in this process and seek professional advice when you think it might help.
Dr. Cheryl Lamin