What causes brain fog? Plus, how to get rid of the mental haze
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the causes and symptoms of brain fog, including stress and anxiety. Plus, how to get rid of brain fog and improve your mental and physical health.
We’re all forgetful from time to time, but in some cases, a sort of mental fog can roll in and affect all aspects of our lives. If you find yourself often feeling confused, forgetting small things like where you left your keys or what you’re supposed to do that day, or unable to concentrate or think clearly, there’s a chance you're experiencing brain fog. Even making decisions can seem more challenging than usual when dealing with brian fog.
Brain fog isn't a medical condition in itself, but it can be a symptom of other factors or conditions. Learning how to recognize the signs and causes of what might be causing your mental haze can help you find effective strategies to help you clear the fog and improve your mental clarity.
What is brain fog, exactly?
Brain fog is a collection of symptoms that affect your ability to think clearly. Your mental clarity can feel clouded, making everyday tasks and thinking processes more challenging. Your thoughts may feel sluggish and scattered, or you may feel like your brain isn't cooperating how you want it to. This can lead to confusion, forgetfulness, and a lack of focus, impacting your job, studies, personal relationships, and self-esteem.
Brain fog symptoms can come and go, varying in intensity. Some days, you feel just a bit off, while other days, it might significantly hinder your ability to function.
Anyone can experience these feelings, but there is a link between brain fog and mental health. Brain fog can be particularly common if you're under a lot of stress. Not getting enough sleep or dealing with health issues can also contribute to feelings of mental haze.
Brain fog is a signal from your body— not a personal failing —and with the right approach, you can start to clear the fog and feel more like yourself.
7 common symptoms of brain fog
Getting familiar with brain fog symptoms can help you recognize it in yourself or others. How we experience brain fog can vary from person to person and might change in intensity.
Memory problems: You frequently have trouble remembering important dates, tasks you need to complete, or recent conversations.
Lack of concentration: Struggling to focus on a task can affect your productivity and the quality of your work or studies.
Confusion: You often feel confused or disoriented with tasks that used to be straightforward.
Mental fatigue: Feeling unusually tired, especially when engaging in cognitive activities. This fatigue is a deep exhaustion that doesn't go away with rest.
Difficulty processing information: You’re having trouble understanding new information, learning new skills, or following conversations.
Lack of mental clarity: Your thoughts may feel muddled, making it hard to make decisions or plan effectively.
Mood changes: Feeling more irritable, anxious, or low than usual, which can be a response to the frustration and confusion that come with brain fog.
What causes brain fog (and does anxiety play a part)?
Brain fog can result from a blend of factors. When you start to identify and address these underlying causes, you can begin improve your mental clarity, enhance your cognitive wellbeing, and improve your overall quality of life.
Lifestyle factors: Daily habits like insufficient sleep, high stress levels, lack of physical activity, and poor diet can all contribute to brain fog.
Medical conditions: Several health issues can manifest as brain fog, including hormonal imbalances (like thyroid disorders), mental health conditions (such as depression or anxiety), chronic fatigue syndrome, and autoimmune diseases.
Medications: Some prescription and over-the-counter drugs can cause brain fog as a side effect, so pay attention to when your symptoms develop or worsen and discuss this with your healthcare provider.
Nutrition and hydration: Diets high in processed foods, sugar, and unhealthy fats can worsen brain fog. Dehydration can also impair your ability to think clearly and focus.
Mental health: Chronic stress, anxiety, and depression can lead to brain fog, creating a feedback loop where brain fog and mental health struggles exacerbate each other.
Substance use: Alcohol, nicotine, and other substances can interfere with brain function, leading to temporary or prolonged brain fog.
Brain overload: Being overloaded with information and trying to multitask can overwhelm the brain, contributing to a lack of mental clarity.
How to get rid of brain fog: 9 strategies to clear the haze and boost mental health
With some new strategies in your daily routine, you can take proactive steps to lift the fog and enhance your mental clarity. Different methods can be more or less effective for different people, so try several approaches to find the best combination for you.
1. Improve your diet
What you eat can significantly affect your brain function. It can be wise to eat a balanced diet of fruits, vegetables, whole grains, lean proteins, and healthy fats. Include foods high in antioxidants, omega-3 fatty acids, and vitamins, as they’re thought to boost brain health. Aim to minimize processed foods, excessive sugar, and unhealthy fats. If you have questions about what kind of a diet might work best for you, chat with your healthcare provider.
💙 Listen to the Mindful Eating series to learn the importance of nutrition, mindful eating, and fueling your body with foods that feel good to you.
2. Enhance sleep quality
Establish a regular sleep routine, ensure your environment is conducive to rest, and aim for 7–9 hours of sleep per night to sort your cognitive function. Avoid screens before bedtime and create a relaxing pre-sleep routine to help improve sleep quality.
💙 Try Deep Rest, a relaxation sleep meditation meant to help you unwind and transition into deep sleep.
3. Stay physically active
Aim for at least 30 minutes of moderate exercise most days of the week to help improve cognitive function and reduce brain fog symptoms. Activities like walking, cycling, swimming, or yoga can be especially beneficial for brain health.
💙 Try Walk Away Stress for a variety of walks (including walking the dog) to ease your stress levels and reduce brain fog.
4. Manage stress
Chronic stress or anxiety can contribute to brain fog. Use stress-reduction techniques such as mindfulness, meditation, deep breathing exercises, or gentle yoga to manage stress and help clear your mind.
💙 The Overcome Stress and Anxiety series offers 11 tools to help you calm stress and anxiety and build more confidence and clarity in your life.
5. Stay hydrated
Drink plenty of water throughout the day to keep your brain functioning well. Water is crucial in your brain’s performance.
6. Limit stimulants
While a moderate amount of caffeine can benefit focus, too much can lead to crashes. Reduce your coffee intake to lower the foggy feeling.
7. Brain exercises
Activities that challenge your brain can help improve focus and clarity. Try puzzles, reading, strategic games, or learning a new skill to stimulate your mind.
8. Social interaction
Engage with others and maintain social connections to help enhance cognitive function and combat feelings of mental haze.
💙 Explore the use of questions to bring about Deeper Communication in your relationships to enhance your social interactions and cultivate closeness.
9. Review medications
If you suspect medications might be contributing to your brain fog, talk to your doctor. They can review your treatments and make any adjustments necessary.
When to seek professional help for brain fog
Sometimes, brain fog can be a symptom of an underlying health issue. Healthcare providers can offer insights and solutions that are only apparent with a professional evaluation. So, if you haven’t managed to clear the haze alone, reach out for support.
Persistent symptoms: If your brain fog doesn't improve despite making lifestyle changes, talk to your healthcare provider.
Impact on daily life: When brain fog affects your ability to work, study, maintain relationships, or manage daily tasks, seek help to regain your quality of life.
Accompanied by other symptoms: If your brain fog comes with other symptoms, such as severe fatigue, unexpected weight changes, mood swings, or physical discomfort, it could be a sign of a broader health issue. A healthcare professional can help determine whether your symptoms are connected and what the underlying cause might be.
Medication concerns: If you suspect new or existing medications contribute to your brain fog, a doctor can review your prescriptions and suggest alternatives or adjustments.
Ruling out serious conditions: In some cases, brain fog can be a symptom of more serious health conditions. Healthcare professionals can conduct tests to rule out conditions like autoimmune diseases, hormonal imbalances, or neurological disorders.
Guidance on management strategies: A healthcare provider can offer tailored advice on how to get rid of brain fog, including dietary recommendations, supplements, lifestyle changes, or therapy.
Mental health support: Brain fog has been linked to mental health issues like anxiety and depression. Therapists or counselors can help provide strategies to manage stress, anxiety, or other mental health concerns.
Brain fog FAQs
Can improving my diet really help clear brain fog?
Your brain needs a variety of nutrients to function optimally, so diets rich in fruits, vegetables, lean proteins, whole grains, and healthy fats can help boost brain health. Omega-3 fatty acids, found in fish like salmon, are considered particularly beneficial for cognitive function. Antioxidants in berries and leafy greens can help protect your brain cells from damage. Consistently eating well-balanced meals can help reduce inflammation and provide the energy your brain needs, helping to clear the fog.
How long does it take to reduce symptoms of brain fog with lifestyle changes?
The time it takes to notice improvements can vary depending on the underlying cause of your brain fog, your lifestyle changes, and how consistently you stick to those changes. Some people might see improvements in a matter of weeks, while it might take longer for others. Give your body time to adjust and observe how your symptoms respond over time.
Are there specific types of exercises that are more effective in combating brain fog?
While any form of exercise can be beneficial, aerobic exercises — which increase your heart rate — can be particularly effective for brain health. Activities like jogging, swimming, cycling, or brisk walking can improve blood flow to the brain, helping to reduce inflammation and promote the growth of new brain cells. Activities that involve coordination or complex movements, such as dancing or team sports, can also stimulate brain function.
How can I tell if my brain fog is due to anxiety or something else?
If your brain fog tends to worsen during periods of high stress or anxiety and improves when you're feeling more relaxed, it might be linked to your mental health. However, because brain fog can have multiple causes, it's important to look at other aspects of your health and lifestyle. Talk to a healthcare provider to find out whether your brain fog is related to anxiety or another underlying issue.
What are the limits of self-management for brain fog, and when should I seek professional help?
Self-management strategies can be very effective for mild to moderate brain fog. However, if your symptoms persist, worsen, or significantly impact your quality of life, seek professional advice. If you're experiencing other symptoms that could indicate a more serious underlying condition, such as severe fatigue, significant weight change, or chronic pain, talk to your doctor to get appropriate care and treatment.
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