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For many of us, brain fog is an unavoidable part of living through the new coronavirus pandemic. Now that the coronavirus crisis has forced us all into various states of physical isolation and social distancing, my mind dances between numbness and helplessness (with the occasional downward spiral thrown in). It’s not pretty, but I take comfort in knowing that there is no right emotional response, according to my therapist.
Wherever you are in the world right now, it’s likely that you’re feeling the impacts of the new coronavirus too—whether it’s financially, physically, mentally, or all of the above. But even with all of the chaos, there’s the unavoidable truth that, well, we still have to get things done. Whether you’re caring for loved ones, working on the front lines, doing your usual job from home, or simply trying to get through the day, there are tasks that need your time and attention. There’s also the fact that brain fog can make getting things done much, much harder than usual.
With all of the external and internal stressors we’re now faced with, it’s not uncommon to feel less equipped than ever to tackle pressures at work and home. I’ve personally had experience with brain fog well before the pandemic as a symptom of major depressive disorder (also simply called depression), which I was diagnosed with three years ago. For me, when brain fog hits, it can take me much longer to write a succinct email, let alone an article. Therapy and medication have helped me learn how to deal with it better. But it can still affect me, just like it’s suddenly affecting so many people who haven’t really experienced it before.
Here, I asked a few experts why brain fog happens, how we might be able to manage it, and how to explain it to people who are depending on us at work if it’s impacting our productivity.
What is brain fog?
“Brain fog is the inability to think clearly,” Juli Fraga, Psy.D., a licensed psychologist based in San Francisco, tells SELF. “We might have difficulty forming new thoughts or expressing what we're thinking and feeling.”
Basically, the feeling of brain fog is exactly what it sounds like, Emily Green, Psy.D., a psychologist based in Washington D.C., tells SELF. Rather than feeling clearheaded, you may feel foggy or clouded, almost like a frosted window that is difficult to see through. Green compares brain fog to having a poor internet connection, which causes the streaming quality of a video you’re watching to lower. And since everyday activities like work, hobbies, and staying connected with our loved ones all require concentration, focus, and decision-making, brain fog can be a huge problem.
While “brain fog” is not considered a clinical term, it’s a useful way of describing the cognitive impact of depression, anxiety, stress, and other psychological issues, Green says. Let’s take depression, for example.
"Diminished ability to think or concentrate, or indecisiveness” is listed as one of the nine symptoms of depression in the fifth version of the Diagnostic and Statistical Manual of Mental Disorders (DSM-V). Brain fog might occur with depression because this condition is thought to be caused by low levels of serotonin, a neurotransmitter that’s central to many functions of the brain, including cognition, memory, comprehension, and concentration. “When we experience serotonin depletion—the very mechanism that [is thought to] cause a depressive mood—it is also going to impact the ability to think…and make decisions,” Green explains.
It’s key to note that you can experience brain fog even if you don’t meet the full criteria for a mental health diagnosis, Green says. Feeling pretty mentally foggy right now doesn’t necessarily mean you have a mental health condition. Given the circumstances, it’s really only to be expected.
Why might brain fog be happening to you right now?
“The [new coronavirus] is pulling our attention toward issues directly impacting our survival: our health and wellness, ability to support ourselves, and our social connectivity,” Green explains, adding that this leaves very little extra energy for things that “our brain may experience as less urgent or necessary.” On any given day, brain fog could be easily triggered due to stress, grief, and trauma. If you were already dealing with brain fog sometimes before the pandemic, it could be intensified right now. With COVID-19 activating our fear and stress responses, we might not have a lot of leftover energy for the email on which we were cc’d.
Though brain fog is frustrating, experts view it as a defense mechanism, at least when it comes to stress in particular. When we’re stressed, our bodies secrete cortisol and adrenaline, which help us react appropriately to a perceived threat, but that stress can cause a range of cognitive challenges (like slowed concentration, decision-making, and processing). That might sound counterintuitive for survival, but it’s your brain’s way of trying to conserve as much energy as possible for the very act of survival above all. “Brain fog may be a way for our brains to keep functioning…while sacrificing the sharpness needed for higher-level cognitive tasks,” Green says.
Beyond that, you might be experiencing intense brain fog if you’ve been robbed of your usual methods for relieving stress or are unable to adhere to your normal routines—things that typically help us manage our emotions. It’s no wonder that as your normal life continues to change, it might be more difficult to focus and get things done, which can impact your motivation and self-confidence, Fraga says.
In short, if you’re experiencing brain fog in this particular moment, it’s a normal response to all of the events unfolding around you.
How should you discuss brain fog at work?
If brain fog is impacting your performance at work, Green says it’s best to address it head-on. “If you have a good working relationship with your boss…being up-front and honest is your best bet,” she says. She suggests letting your manager know that you’re feeling mentally fatigued, and also trying to come up with a few actionable ways to handle your brain fog at work.
“It's best to go into the conversation with a sense of what you need,” Green says. “Do you just want some support and validation? Are you needing extra time to work on a project? Are you looking for a little less volume of work?” Figuring out and expressing exactly what you think would help shows your boss that you’re looking for a solution, which could go a long way in maintaining a good professional relationship while you work through brain fog.
If your relationship with your boss does not have that baseline trust or comfort level, explaining this could feel more difficult. That doesn’t mean, however, that you shouldn’t express your concerns. “You may not get from them what you need,” Green says, but no matter what happens, you’re justified in asking for support.
If you don’t feel comfortable talking it over with your manager, you might try to get some extra rest whenever you can (even if it’s a short break) to compensate for your fogginess. You might also try taking extra time each day to organize your schedule or rework your to-do list so that you’re prioritizing your most important tasks. None of these things will rid you of your brain fog, but they might help make you feel a bit more supported during this time. And if there’s a coworker you trust who you think will be able to offer some advice and strategies so you don’t have to think it through on your own, talking with them might also be an option.
Is it possible to manage brain fog?
The short answer is yes. Green says strengthening your cognition might require some trial and error, and this is particularly true during a pandemic, when normal habits and routines have been disrupted. That said, there are a few things you might try to help you think a bit more clearly.
Get physically active: “Exercise is definitely a good thing to try; research shows that exercise improves thinking ability, concentration, and attention,” Green says. She recommends practicing yoga, which can be grounding and connects you to your breath. But really, anything that gets your body moving and allows you to fully mentally engage in the activity is a good option. (We have a bunch of great workouts that you can do indoors, if it helps.)
Try meditating: While it can be more difficult when dealing with something like a depressive episode, a regular mindfulness meditation practice can help you focus your awareness on the present moment, and it can help you train yourself to interrupt your thoughts when they get off track. “In some ways, brain fog is the opposite of mindfulness; it's a bit like mindlessness,” Green says. She recommends trying a meditation app like Headspace, Calm, or 10 Percent Happier.
Seek support from an expert: If you are experiencing brain fog for an extended period—like every day or nearly every day for at least two weeks—Green recommends checking in with your health care provider. Sometimes fogginess is the first clue that a person might be experiencing depression, which includes a constellation of other symptoms a therapist may be able to pinpoint, especially if your brain fog has made it harder to notice them yourself, Green explains.
Even if you haven't been dealing with brain fog for an extended period, there’s no harm in checking in with your provider to talk through your concerns if mental fogginess is really getting in the way of your life. If nothing else, a little reassurance might relieve some of the stress you’re dealing with right now.
Ultimately, when it comes to navigating brain fog, especially during this pandemic, Green asserts that self-compassion and acceptance are crucial. “We have to have some empathy for ourselves,” she says. “Judging ourselves, getting angry, or feeling ashamed…may, in fact, make it worse.” It’s okay to be overwhelmed right now. What’s important is giving yourself permission to feel what you’re experiencing and then finding ways to support yourself as you move through it.
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