WTF Is Brain Fog? (Plus, 8 Ways to Cope With It)

You know that feeling when you walk into a room and can’t remember why you went in there in the first place? You try to retrace your steps or recall what you were doing before, but your brain can’t figure it out. Or, maybe you’re chatting with friends and suddenly lose your train of thought midway through the sentence, and you can’t remember what you were talking about. 

All of this can feel frustrating, confusing, and even a little scary. When it seems like your brain isn’t working the way it usually does, it’s natural to worry. This (very common) experience is often called brain fog — and while it’s not an official medical diagnosis, it’s a very real phenomenon that many people deal with.

The general concept of brain fog dates back to the 1800s, and has always been “a thing.” But the term gained greater attention during the COVID pandemic, when many people began reporting cognitive symptoms following infection with the virus.

Read on to learn about what brain fog feels like, common causes of it, and how to cope.

What is brain fog?

Generally speaking, brain fog is a type of cognitive impairment, meaning that your brain isn’t working properly. There’s a mental fog washing over you, making it harder for you to function throughout your daily activities. The good news? Brain fog doesn’t reflect permanent brain damage, so if you were feeling anxious about the impact of this on your health, you can breathe a sigh of relief.

“Brain fog is a term used to describe that cloudy, sluggish, ‘can’t-think-straight’ feeling that messes with your mental clarity, focus, and memory,” says Vasavi Kumar, licensed master social worker and author of "Say it Out Loud." “[It feels] like your thoughts are moving through molasses.”

Some cognitive symptoms of brain fog include:

• Struggling to pay attention and focus on something

• Feeling like you can’t find the right words 

• Being forgetful

• Mental fatigue

• Feeling confused 

• Losing your train of thought 

• Sluggish thought process

• Slowed reaction time 

• Overall inability to think clearly

You might experience only one symptom, or you could experience a slew of them. These cognitive difficulties can come and go. Or, they might stick around for days, weeks, or longer. It all depends on the underlying cause (more on that later).

Brain fog has nothing to do with being lazy or lacking motivation. “It’s your brain telling you it’s overstimulated, under-resourced, or just done for the day,” says licensed professional clinical counselor Cheryl Groskopf. 

Believe it or not, the reason we get brain fog boils down to the way we as humans evolved, and our brains are doing what they were built to do – survive. Our brains weren’t designed to multitask and consistently meet heavy demands on cognitive functioning. 

“For our ancestors, stress meant danger, so your body would redirect resources away from things like memory or deep focus and put all its energy toward managing the threat,” Groskopf explains. “Today, the threat isn’t a wild animal — it’s a deadline, a fight with your partner, or a constant pressure to keep it together.”

However, your nervous system doesn’t know the difference between getting chased by a giant animal and a modern-day stressor. “Under stress, especially ongoing emotional or mental stress, your body starts prioritizing short-term survival over long-term thinking,” Groskopf says. “It’s protective — just not always convenient,” Groskopf says.

Our culture today prioritizes multitasking and using the brain to its maximum capacity, leading to stress, burnout, and consistent heavy demands on executive functioning. 

What are the causes of brain fog?

Countless conditions and general health concerns are linked to brain fog, including mental health struggles, neurodivergence, and even physical health conditions.

Mental health-related causes include:

• Chronic stress and burnout. “If your nervous system is fried, your cognitive function isn’t going to show up bright-eyed and bushy-tailed,” Kumar says. Plus, when your nervous system is always on high alert, your brain shifts from thinking to surviving, which takes a toll on your cognitive functioning, Groskopf adds.

• Anxiety. “When you’re constantly anticipating or overthinking, your brain is too busy running loops to stay present,” Groskopf says. “So even if you’re technically ‘doing nothing,’ your mind is working overtime.” The brain fog is a result of your brain getting burnt out. Additionally, when the fear-related portion of your brain gets activated, it lessens higher-functioning, like your ability to plan or organize. Essentially, anxiety decreases your ability to think clearly and stay present.

• Depression. “Depression can look like brain fog, too. Slow thinking, low energy, difficulty concentrating — it’s not just emotional, it’s neurological,” says Groskopf. “You can feel tired in your thoughts the same way your body feels tired after a long day.” Additionally, people with depression may find it difficult to find words or express themselves.

In addition to these common mental health-related causes, many people may experience brain fog due to the following.

Neurodivergence-related causes include:

• Attention-deficit/hyperactivity disorder (ADHD)

• Autism spectrum disorder (ASD)

Physical health-related causes include:

• Sleep deprivation

• Diabetes 

• Low blood sugar

• Hormonal changes (such as menopause and pregnancy)

• Poor nutrition

• Long COVID symptoms

• Chemotherapy 

Some people may even experience many of these at once, further compounding the sensation of brain fog.

Strategies to cope with brain fog

You don’t have to stay stuck in the fog. Although we can’t necessarily control whether our brain enters into foggy territory, we can choose how to cope with it. Here are eight ways to help.  

1. Try some self-talk

Pausing to stop and talk to yourself can help. For example, Kumar says you can say out loud, “I feel foggy right now. My brain is tired. And I’m doing the best I can.”

This can help separate yourself from the brain fog. “You’ll create space between you and the chaos,” Kumar says. “You’ll ground yourself and start to regulate instead of react.”

Additionally, you can slow the speed of your thoughts by taking a beat to name a task or moment out loud, like, “I’m going to open my laptop and answer some emails now,” or “I’m taking a few minutes to organize my calendar.” This helps anchor your attention to the present moment and reduce mental clutter, especially if you’re feeling scattered or distracted. 

2. Reduce input and take breaks

Your brain needs less input to recover and reset.  “Start by subtracting — fewer open tabs, shorter lists, and permission to do less,” Groskopf says. “It’s not quitting — it’s clearing space so your brain can catch up.”

Kumar seconds this. “Mute the group chat. Say no to that Zoom call. Brain fog isn’t the time to push through — it’s the time to pull back,” she says.

Don’t be afraid to take a break to reduce input altogether, even just for a few minutes. Taking a break is a research-backed way to improve cognitive performance, especially when you’re burnt out. 

3. Support your body so your brain has what it needs

Your brain requires a lot of fuel to work properly, so make sure you take care of your body. Your overall health and brain health are linked. Dehydration, skipped meals, low blood sugar, and a bad night’s sleep can amplify brain fog, Groskopf says — so give your body what it needs. “Protein, water, a stretch break, or a short nap can reset your system faster than forcing yourself to push through it,” she adds.

4. Name the feeling under the fog

Brain fog can often result from unprocessed emotions, so it can help to identify what you’re feeling, Groskopf says. For example, are you feeling sad? Anxious? Angry?

“You don’t have to be right — just get close,” says Groskopf. “This gives your brain context and helps shift you out of confusion and into clarity. It’s simple, but it works.”

5. Move your body  

Moving your body helps — choose whatever you’d like, whether it’s a walk, stretch, or a shake-it-out dance break, Kumar says. “Motion shifts emotion,” she adds. Plus, research shows that physical activity can boost cognitive functioning. 

Not to mention, exercise is a known stress reliever and can even help you get better sleep, both of which can indirectly help your cognitive function. Exercise can also improve blood flow to the brain, help reduce fatigue, and boost energy levels. 

6. Quit multitasking

Multitasking makes your brain feel even more discombobulated when you’re foggy. Instead, focus on one thing at a time, even if just for a short period of time. “Choose one thing, set a timer, and remove the pressure to ‘finish’ it,” Kumar says, “Just focus — even for five minutes. That’s a win.”

7. Connect to your senses

“Brain fog often means you’re stuck in your head and disconnected from your body,” Groskopf says. “Ground through something physical. Run cold water over your hands, take a short walk, or hold something textured.” These small “grounding” techniques help to activate your senses and get your nervous system out of “freeze” mode, she explains.

You can even try the 5-4-3-2-1 grounding method, which involves naming:

• 5 things you see

• 4 things you can feel or touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

8. Practice self-compassion

Perfectionists and workaholics tend to be extra hard on themselves when experiencing brain fog. If this is you, please cut yourself some slack!

“You don’t have to be 100% ‘on’ to be worthy, lovable, or successful,” Kumar says. “Brain fog doesn’t mean you’re failing. It means you’re human – and being human is more than enough.”

Getting help for brain fog

Ultimately, many things can impact our cognitive function and mental processing abilities. Paying attention to your body and prioritizing self-care can be really useful in expanding cognitive capacity, rather than trying to push your brain like it's a machine with infinite resources. After all, we’re only human.

If you’re experiencing brain fog often, it’s a good idea to seek help. Start by talking to your primary care doctor — they can help rule out any medical conditions related to memory problems and cognitive difficulties.

If there is an underlying medical condition, your doctor can help you get the appropriate treatment, which should, in turn, relieve your brain fog and cognitive dysfunction. If no medical condition is present, you may want to address any mental health challenges. You can benefit from seeing a therapist, especially if chronic stress, anxiety, or depression are the underlying causes of your brain fog. Additionally, if you’re neurodivergent, a neurodiversity-affirming therapist can teach you ways to cope with the challenges you face.

Need help finding a therapist? Project Healthy Minds can connect you with the right therapist or mental health resources (like sleep and relaxation tools) that fit your needs. 

A clearer mind is possible, and support is within reach.