How to get rid of brain fog and get back on your game
Key points about how to get rid of brain fog
- Most people experience brain fog at some point
- Brain fog can be due to tiredness, stress or an underlying medical condition
- A healthy diet, exercise and sleep can help get rid of brain fog
- Multitasking can contribute to brain fog
You know in the movies when there’s an explosion, then all you hear is a few seconds of stunned silence. Time seems to slow as the main character freezes. That’s what brain fog can feel like for some people – except that sensation of stunned silence can last for hours, not seconds.
Other people have described brain fog as feeling like they have a head full of sand. No matter how you experience it, you’re not alone in feeling brain fog.
Psychologist, Dr Bronwyn Coward, discusses why you can get brain fog and how to get rid of it.
What is brain fog?
Brain fog is not a medical term or a diagnosable condition, explains Dr Bronwyn.
“It’s a term that a lot of people use to describe a feeling of sluggishness. They might be thinking slower than usual or having trouble concentrating and feeling hazy.”
She says that most people have experienced brain fog at some point in their lives, as if they’ve been jet-lagged. But Dr Bronwyn says there are other possible reasons behind your brain fog.
While it’s not an official medical condition, brain fog is a real sensation.
Why you might be getting brain fog
If you want to get rid of brain fog, it's worth investigating why you might be experiencing it, as many different things can cause it. We recommend you head along to your GP if you are concerned.
It turns out that we're actually not that productive when we multitask. So try to do just one thing at a time.
Some people find they experience brain fog in the morning after a bad night’s sleep. Tiredness and brain fog may go hand in hand, with tiredness a potential symptom of changes in blood sugar levels. Brain fog may even be related to having low iron levels in some cases.
Dr Bronwyn says, in her experience, that brain fog may also happen when:
- your body needs to rest
- your body is fighting an infection
- there’s a lot of stress in your life
- you’re experiencing low mood
- you have an underlying medical condition
- you’re not getting enough quality sleep
- you might need to incorporate healthier foods into your diet (including those foods good for brain health)
- you may be drinking too much alcohol, which we know has other adverse effects on our health too
How to get rid of brain fog
Some techniques to get rid of brain fog that Dr Bronwyn recommends trying are:
Being in the fog with what feels like a head full of sand is a common experience for many people.
Build healthy habits
Healthy lifestyle habits can play a role in preventing or getting rid of brain fog, says Dr Bronwyn.
“Doing regular exercise, eating healthier foods (including healthy brain foods), getting outside every day, prioritising a good night’s sleep and staying connected with your social networks may help to prevent brain fog.”
Give your brain a rest
How long before bed should you turn off your phone?
Endlessly scrolling on your phone at night? You might be harming your sleep.
One way to get rid of brain fog is to take breaks from your smartphone.
“Every couple of hours, try turning off your phone for five or ten minutes,” says Dr Bronwyn.
She also recommends taking some time out between meetings and video conferencing calls. This can not only help to reduce stress-induced brain fog but also supports having a healthy work-life balance.
Ditch the multitasking
Tackling one thing at a time instead of trying to do everything might make a difference in brain fog prevention.
“It turns out that we're actually not that productive when we multitask. So try to do just one thing at a time,” Dr Bronwyn says.
Healthier lifestyle habits and practising self care may help prevent, and assist you through, the brain fog cloud.
Finding your way through the brain fog haze
Brain fog makes it feel like you can’t get motivated to do things that only yesterday were simple. Thankfully, there are ways that may help get rid of brain fog and boost your energy when tired.
Dr Bronwyn says it’s about getting back to health basics.
“Make sure that you’re having three square meals a day, you’re drinking enough water, sleeping well and really prioritising self-care to help get back on track.”
Your self-care could involve practising stress reduction techniques like yoga, meditation or using mindfulness colouring books. Be your own life coach.
Making time for self-care can be difficult when your to-do list is overflowing. Try using a work-life balance planner to help get everything organised, including some time for self-care.
It’s important to remember that brain fog has many causes. And it’s worth investigating further with your GP if it becomes a problem.
Brain fog is a real thing
While it’s not an official medical condition, brain fog is a real sensation. Being in the fog with what feels like a head full of sand is a common experience for many people. Healthier lifestyle habits and practising self-care may help prevent, and assist you through, the brain fog cloud.
It’s important to remember that brain fog has many causes. And it’s worth investigating further with your GP – especially if it’s prolonged or significantly impacting your daily life.
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Dr Bronwyn Coward is a registered Psychologist, an endorsed Clinical Neuropsychologist and an AHPRA board-approved supervisor who draws on over a decade of experience to bring solution-based assessments to her clients.
Reviewed by the healthylife Advisory Board August 2021.