Understanding Anxiety and Brain Fog

 

If you’ve ever experienced brain fog, you’ll know how frustrating and disorienting it can feel. I’ve been there myself - wondering why my thoughts feel slow, why it’s so hard to concentrate, and why my memory seems unreliable. Brain fog can feel like you’re walking through mental quicksand, leaving you distracted and questioning what’s wrong with you.

 

The good news is that brain fog is a common symptom of anxiety, and it’s not permanent. Understanding why it happens can help ease your fears and allow you to manage it more effectively.

 

Why Does Anxiety Cause Brain Fog?

 

When we feel anxious, our brain’s threat response system kicks into gear. This is managed by a part of the brain called the amygdala, which acts like a security guard, scanning for danger and prioritising survival. In this state:

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• Focus is redirected to potential threats. Concentrating on work, conversations, or even simple tasks becomes difficult because your brain is trying to protect you by staying alert to anything it perceives as dangerous.

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• The rational mind takes a backseat. When the amygdala is in charge, it overshadows the prefrontal cortex, which is responsible for logical thinking, planning, and decision-making. This is why your thoughts might feel scattered or your problem-solving feels sluggish during anxious times.

 

What Does Brain Fog Feel Like?

 

Brain fog caused by anxiety often feels like:

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• Struggling to focus on tasks or conversations.

• Forgetting simple things, like where you left your phone or what someone just said.

• A heavy, cloudy feeling in your mind, making everything seem harder than it should be.

• Difficulty finding the right words or finishing sentences.

• Feeling disconnected from your usual mental sharpness.

 

It’s easy to misinterpret brain fog as something serious. I’ve heard many clients say things like, “What if I’m losing my mind?” or “What if something is wrong with my brain?” I’ve felt that fear too, and it’s important to remind yourself that brain fog is a symptom of anxiety—it’s not dangerous, and it will pass.

 

When Worry About Brain Fog Becomes the Problem

 

One of the challenges with brain fog is that it can easily lead to compulsions. Many people start testing themselves:

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• Constantly checking their memory (Did I remember that correctly?).

• Questioning their sense of self (Why don’t I feel like “me”?).

• Fixating on catastrophic what-ifs (What if this never goes away?).

 

I completely understand why we do this - when something feels wrong, we naturally want to figure it out or fix it. But here’s the catch: these behaviours send a message to your brain that the brain fog is dangerous. This keeps the amygdala activated, trapping you in a cycle of anxiety and brain fog.

 

Reassurance: Brain Fog Is Temporary*

 

If you take one thing away from this, let it be this: brain fog is temporary and reversible. It’s your brain’s way of protecting you during periods of stress and anxiety. When your stress levels decrease, your brain fog will lift.

 

It’s not a sign that something is wrong with you—it’s simply your brain responding to stress. By recognising this and resisting the urge to test or fixate on the fog, you can break the cycle and help your mind return to clarity. With any symptom of concern, however, do check in with your health professional to be checked over.

 

Breaking the Cycle of Brain Fog

 

Here’s what can help:

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1. Stop Testing Yourself: I know it’s tempting to test your memory or try to “snap out of it,” but this only signals to your brain that something is wrong. Let go of the need to check.

2. Understand the Mechanism: Remind yourself that brain fog is part of your anxiety response and not harmful. Knowledge can reduce fear and break the cycle.

3. Be Patient with Yourself: It’s frustrating to feel foggy, but try to give yourself grace. Rest when you need to and tackle tasks one step at a time.

 

Final Thoughts

 

Brain fog can feel overwhelming, but it’s important to remember that it’s not permanent, it’s not dangerous, and it’s not a sign that something is “wrong” with you. It’s simply your brain trying to cope with stress. The more you can reduce anxiety and resist the urge to test or fixate on the fog, the sooner your mind will clear.

 

You’re not alone in this, and recovery is entirely possible. Take it one step at a time—you’ve got this.

 

Further Resources

 

Check out our episode of the Disordered Podcast on brain fog, which you can find here.

 

*Disclaimer: If you have concerns about brain fog or any other symptoms, it’s always best to consult your doctor or healthcare professional to rule out underlying medical conditions and receive appropriate guidance.

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