Raise your hand if you are coming down from that summer high and trying to return to your work or school routine but are experiencing perpetual brain fog! Your motivation and drive are at zero, your mental clarity is nonexistent, and you either want summer to continue, or you want to crawl into bed with the covers pulled above over your head.
This is very common for many of us at this time of year, especially from where I am writing this here in Iceland, where colder weather is on the horizon. But brain fog is not just seasonal, it can be year-round, caused by numerous underlying factors. You might have chronic inflammation, high stress levels, not enough quality sleep, little or no exercise, poor diet, dehydration, hormonal imbalances or even diabetes. Another thing that many have been fighting in recent years is brain fog due to long Covid. That feeling of mental fogginess, difficulty concentrating and remembering things, confusion, and mental fatigue has been associated with Covid and especially long Covid.
Another unwelcome visitor arriving right about now is the cold and flu season, and when we're sick, we tend to feel sorry for ourselves and give permission to provide comfort however we can. Comfort food is usually fatty and salty and sometimes there's excess candy and sugar involved. This does not fall within the recommended consumption of the famous saying “let food be thy medicine and medicine be thy food.” Quality foods can and do prevent and treat illness, but a comforting indulgence in sugary and fatty foods does not. This will actually prolong your sickness as well as your brain fog.
And then there is the social and mental aspect. We live in a society where shaming is sometimes prevalent. If someone else isn't shaming you for eating or drinking too much, not getting enough sleep, or not exercising, you are shaming yourself for not “doing the right things”. Shaming doesn’t help and just adds to the constant pressure we feel from social media, displaying everything as perfect. You are too tall or too short, your hair isn’t right, your skin is oily, dry, or you have acne. All this pressure can lead to feeling of depression, anxiety, or even self-harming thoughts.
There are many things in life that can overwhelm us and take us to a place that is detrimental to our mental health and well-being. It’s easy to underestimate the powerful synergy of the mind-body connection.
September, now known as Yellow September, is dedicated to shedding a light on the critical topic of suicide prevention and mental health. Yellow symbolizes hope and renewal, concepts that are integral in the journey towards mental well-being. In August 2024 I ran a half marathon in support of Pieta, an organization in Iceland that works on suicide prevention. The jerseys for the run were of course, yellow.
A dear friend of mine, who found himself in a dark place, once reluctantly reached out to me and thankfully he did. He thought he had financial issues which turned out to be small and very manageable. He just had tunnel vision at the time and didn’t see a way out. The advice I gave him was very simple. No shaming, no pressure, I just shared with him these four things:
What I do when I have brain fog or am feeling down
Healthy Diet
As always, I put a healthy diet at the top of the list. If you have brain fog and fatigue or tunnel vision, eat a diet high in antioxidants, omega-3, vitamin B and probiotics. So, plenty of vegetables, fruits (especially berries, blueberries are high in antioxidants), nuts and fatty fish. I always have one banana a day—potassium helps you in fighting mood change, depression, irritability, and mental fog. I am a veggie and fruit junky.
For example when carrots are in season, late spring or in the fall, they are so good and crunchy, they are almost addictive (did you know that the crunch, along with the salt and fat is what makes chips so addictive). I crave watermelons in the summertime, when they are in season, and I love apples and grapes. Try to cut up fruit and veggie assortments, for yourself and to give to your kids. Soon you will be able to replace chips, biscuits, and sweet snacks with fruits and vegetables. Your body might crave the fat, salt and sweet, but that is due to habit. If you have delicious fruit beautifully cut up in the fridge you will start going for that. My advice is eating foods that display the full colors of the rainbow and eat foods with one or two ingredients at the most. Vegetables and fruits!!!
Sleep
I had started to get into the habit of taking the phone in bed, reading news, scrolling social media, or even watching a Netflix show. As a result, it took longer to fall asleep, and I didn’t sleep well. When realizing that, I switched to either reading a book or listening to a book or podcast. Now I usually fall asleep within 5 minutes of listening, I sleep all through the night and get much better rest. Maintain a routine, try not to eat anything after 8pm, and stay away from late night TV and the phone.
Exercise
Of course, exercise is very important, but for mental clarity I recommend exercise that connects with nature, going outdoors for a jog or walk, and trying mindfulness, yoga, and meditation to reduce stress. Also, engaging in aerobic exercise will get your heart pumping and release those mood-boosting endorphins.
Connect with People
And last, but certainly not least, connect with the people you love—your friends and family. Take the dog out for a walk with a friend or neighbor, go to the theater to see a play, go to a concert, try a new restaurant. Live your life.
Sometimes kick-starting your physical health can be life changing
These simple ways of tending to the needs of your body can help expand your mind, create a greater sense of well-being when you feel bad, and assist in countering the effects of brain fog, depression, or confusion which can shrink your vision of life. When you have blinders on it’s easy to miss the possibilities and it can feel as if there is no way out, as in the case of my friend with financial troubles. Those troubles felt enormous to him, but from a different viewpoint and with some self-care, they were able to be fixed.
I want to emphasize that these simple ways to help maintain good mental and physical health can’t solve all problems, but for many of us, can help us from spiraling downward into a hole that can be difficult to climb out of. I am not a therapist, and I can’t stress enough the importance of seeking advice from those with more education and experience if you or your loved ones need help.
If you’re feeling overwhelmed, try opening your mind, breathe, eat a healthy diet, exercise, get a good night's sleep and reach out to a trusted friend or family member to gain perspective. If you have suicidal thoughts and need to speak someone, please contact the Suicide & Crisis Lifeline by calling or texting 988—someone is always available to help.
