Experts Explain Brain Fog Symptoms, Causes, and Treatment

Feeling foggy? Read this to learn if you’re experiencing brain fog — and what to do about it.

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Do you ever feel like you can’t find the words you’re looking for mid-conversation? Maybe you feel like your brain is moving in slow motion, and even the simplest of tasks leave you totally drained. 

Sound familiar? You might be dealing with brain fog. Although brain fog isn’t an official medical diagnosis, it’s a very real phenomenon of cognitive symptoms that many people deal with. Read on to learn what brain fog is, what it feels like, what causes it, and how to cope.

What is brain fog?

“Brain fog is not a medical diagnosis, but a term people often use to describe a feeling of mental cloudiness or difficulty thinking clearly,” says Bree Williams, LPCA, a Group Facilitator at Charlie Health. “It can occur when the brain is overwhelmed, fatigued, or under stress, making it harder to focus, process information, or stay mentally sharp.”

You might feel scared when you’re having trouble with your memory or concentration, but don’t panic. The phenomenon is very common, and it typically resolves once you address the underlying cause. 

What does brain fog feel like?

Brain fog can present differently for different people, but the general premise is that your brain just doesn’t feel like it’s working how it’s supposed to.

“People often describe brain fog as feeling mentally sluggish or like their thoughts are moving through ‘thick air,’” Williams says. “Some individuals say it feels like their mind is scattered or disconnected, while others describe a sense of mental exhaustion even when they haven’t done anything physically demanding.”

Brain fog symptoms

According to Williams, brain fog symptoms include:

• Difficulty concentrating
• Forgetfulness
• Slower thinking
• Trouble finding the right words
• Feeling easily distracted
• Mental fatigue
• Reduced motivation
• A feeling of being mentally “checked out” 

“In some cases, brain fog can also appear alongside physical symptoms such as headaches, sleep disturbances, or feeling overwhelmed by tasks that normally wouldn’t be stressful,” she adds.

What causes brain fog?

There are many causes for brain fog, ranging from mental health conditions to physical health.   “Brain fog is usually a signal from the body and mind that something needs attention or rest,” Williams says. 

Here are some of the most common causes of brain fog.

1. Sleep deprivation

Research shows an increased risk of brain fog in people who are chronically sleep-deprived or have poor sleep quality. Good sleep is crucial for optimal cognitive functioning, and when you’re sleep deprived, your brain functioning can take a toll. 

“During sleep, the brain clears out toxins and consolidates memory. If you don’t get enough sleep, your brain cannot truly reset,” says Shawnna Punteney, LPC, a Charlie Health Clinical Director. “This can feel like slow thinking, poor focus, and forgetfulness.”

2. Depression

There is a known link between depression and brain fog. “Depression doesn’t just affect mood; it slows cognitive processing and impacts attention, memory, and decision-making,” Punteney says. 

It’s very common for people in a depressive episode to experience some type of cognitive dysfunction, with some estimates showing this affects 85–94% of people with depression. 

3. Chronic stress and anxiety

Stress has an impact on your brain, which can, in turn, lead to mental fog. Anxiety can impact cognitive functioning, too.

“When stressed, the body releases cortisol,” Punteney explains. “Over time, high cortisol impacts the hippocampus — the memory center of your brain — and reduces your ability to think clearly.” 

4. Poor nutrition or dehydration

Nutrients fuel your brain, so if your diet isn’t optimal or you’re dealing with a nutritional deficiency, cognitive function can take a hit.

“Your brain runs on glucose as fuel,” Punteney says. “If your diet is high in sugar or low in nutrients, or if you’re skipping meals, your blood sugar can spike and crash — affecting mental clarity.”

Dehydration can also impact your brain. When you’re dehydrated, it throws off your electrolytes, and your electrolytes play an important role in cognitive functioning.  

5. Hormonal changes

Hormones regulate brain function more than people realize, Punteney says. Two major hormonal changes that can impact cognitive function are pregnancy and menopause. During these transitions, hormones fluctuate greatly, which can lead to mental fog.

6. Acute or chronic illness

“When your body is fighting illness, energy is diverted away from cognitive function,” Punteney says. Essentially, your body’s resources are kept for getting you better, not staying mentally sharp.

Chronic illnesses like autoimmune conditions and inflammatory conditions are also linked to brain fog. Examples of these are:

• Lupus
• Multiple sclerosis
• Chronic fatigue syndrome

7. Lack of physical activity

Movement increases blood flow and oxygen to the brain, and when you don’t exercise, you miss out on this benefit. “A sedentary lifestyle can reduce cognitive sharpness,” Punteney says. 

Plus, research suggests that living a sedentary lifestyle is linked to cognitive decline. 

8. Long COVID

Long COVID is a condition where COVID-19 symptoms persist for at least three months after an initial COVID-19 infection. The link between brain fog and long COVID has been an emerging area of research. Estimates show that 45.7% of long COVID patients have brain fog or poor memory as a symptom. 

9. Excessive screen time

Spending too much time scrolling on your devices can impact cognitive performance. Research in young adults has shown that excessive screen time causes the cerebral cortex to thin. This is the outer layer of the brain that aids in memory and cognitive function. 

When to seek professional attention for brain fog

You should seek medical attention if the brain fog lasts for more than a few weeks, Punteney says. She lists some other red flags as:

• Persistent brain fog that’s getting progressively worse
• Memory loss that’s impacting daily functioning
• Sudden onset of confusion
• Mood changes
• Severe fatigue
• Sleep issues

In these cases, it’s a good idea to consult your primary care doctor. They can check to see if there’s a physical health-related cause that they can treat. If there isn’t a physical cause, they might refer you to see a mental health professional to address mental health-related causes like depression or anxiety.

How to get rid of brain fog

Effective brain fog treatment is dependent on the cause. For example, if you’re struggling with depression and that’s causing your brain fog, treating the depression should help your brain feel less foggy. 

1. Focus on self-care

On top of treating any underlying causes of brain fog, some self-care tips and lifestyle changes can have an impact on brain fog treatment.

2. Get adequate sleep

“Prioritizing consistent, quality sleep is one of the most powerful ways to reduce brain fog, as the brain uses sleep to restore and process information,” Williams says. Try to go to bed and wake up around the same time every day to optimize your body’s natural clock, and aim for seven to nine hours of sleep each night.

3. Exercise 

An exercise regimen is great for brain health. It can help improve brain fog symptoms by increasing oxygen and blood flow to the brain, Punteney says. Research even shows that regular cardio exercise can increase the size of your hippocampus (the part of your brain that deals with memory). 

The CDC advises adults to get 150 minutes of moderate-intensity exercise each week, plus two days of muscle-strengthening activities. However, even if you can’t clock 150 minutes, any exercise is better than none.

4. Stay hydrated

Make sure you drink enough water throughout the day, especially if you’re exercising, sweating a lot, or are sick. 

Research shows that hydrating when you’re dehydrated leads to improved brain functioning, such as short-term memory and attention.

5. Eat a healthy diet

Fill your plate with healthy foods that nourish your brain. Some foods that are great for brain health include:

• Leafy green vegetables
• Berries
• Healthy fats (avocados, flaxseeds, and walnuts)
• Fatty fish (salmon, tuna, pollack, and cod)

6. Manage stress

Stress management is key for combating brain fog — plus it’s important for your mental health in general. Williams suggests:

• Practicing mindfulness
• Deep breathing exercises
• Journaling
• Taking breaks from screens

7. Structure your tasks

Whether you’re getting tasks done for work or personal purposes, it can help to organize and structure them. Williams suggests using lists, reducing multitasking, and tackling one task at a time to reduce mental overload. 

How Charlie Health can help

If you’re struggling with depression, brain fog, or other mental health conditions, Charlie Health is here to help. Charlie Health is a virtual behavioral health provider delivering high-acuity treatment for kids, teens, and adults facing serious mental health conditions and substance use disorders. Our innovative treatment model combines clinical expertise, group connection, and measurement-based care to support long-term healing. With the right support, managing your well-being is possible. Fill out the form below to start healing today.