How to Get Rid of Brain Fog? An Expert-Informed Guide

Often referred to as ‘brain fog,’ this state can feel especially frustrating: simple tasks suddenly seem hard, focus slips away, and thoughts feel scattered.

While episodes can happen time after time, prolonged periods of brain fog are worth addressing. In this article, we will discuss some tips for reducing mental fatigue.

What is brain fog?

Brain fog is a subjective state of perceived cognitive dysfunction. While it does not have a universally accepted definition in academic literature, the main issues regarding brain fog are those of attention, memory, and thinking.

As per one study trying to define ‘brain fog,’ people associate this state with various impairments:

• Difficulty focusing or concentrating
• Trouble following conversations
• Forgetting appointments
• Difficulty with tasks such as paperwork or mental arithmetic
• Irritability and trouble relaxing

What causes brain fog?

Brain fog is linked to several underlying medical conditions and lifestyle factors.

According to research, it is particularly associated with long-COVID, migraines, and a history of concussions. Other contributing factors may include anxiety, depression, lack of exercise, and poor sleep or diet.

General stress is also one of the factors that is associated with brain fog. As explained by Dr. Sadia Saeed, Physician, chronic stress raises cortisol levels and leads to mental fatigue and decreased concentration.

What about deficiencies? Nutritional gaps, such as low levels of vitamin B12, vitamin D, or iron, can also negatively affect cognitive health. These deficiencies may slow thinking, reduce focus, and contribute to mental cloudiness.

Oftentimes, brain fog is caused by multiple factors.

Brain fog: first steps to take

Sometimes, brain fog may be lifted by following these simple tips:

1. Prioritize restorative sleep

If you do not wake up well-rested, it is time to rethink your sleep habits.

Some of the most common issues that negatively affect sleep include irregular sleep schedules, excessive screen time before bedtime, and sleeping in disruptive environments.

2. Support your brain with nutritious meals

Eating a balanced diet rich in whole foods can contribute to better mental clarity.

Avoid excessive sugar and highly processed foods, which can contribute to energy crashes and worsen brain fog. Additionally, be mindful of your consumption of caffeine and alcohol.

3. Move your body

Exercise can increase blood flow to the brain, which is linked to better cognitive function. Start slow, as even a short brisk walk can make a difference.

4. Practice mindfulness

Stress is a major contributor to brain fog. While stress is unavoidable, you can learn how to handle it better. Think of meditation, yoga, and breathing exercises — whatever works best for you.

5. Consider therapy

Not only can therapy help you learn how to handle stress better, it can help you find the reasons behind your brain fog.

“You don’t have to untangle brain fog alone. Therapy provides a safe place to explore what’s behind the fog, whether it’s unresolved trauma, ongoing stress, or patterns of people-pleasing that keep you in burnout,” says Dr. Cynthia Edwards-Hawver, a Licensed Psychologist.

When to see a doctor?

If you have already tried the methods suggested above and your brain fog lasts longer than several weeks, it is best to consult a professional.

“Some important symptoms to consider, which should not be ignored, are new-onset unexplained fatigue, unintentional weight loss, and new neurological symptoms,” says Dr. Saeed.

“An early evaluation will identify the underlying problems, some of which are treatable, such as thyroid conditions, sleep disorders, and vitamin deficiencies,” she adds.

Long-COVID and brain fog

Research shows that brain fog can occur after a COVID-19 infection. For this type of brain fog, various treatments are being tested out, including:

• Noninvasive brain stimulation (theta burst stimulation, photobiomodulation)
• Hyperbaric oxygen therapy
• Pharmacological therapy (palmitoylethanolamide and luteolin)
• Various rehabilitation strategies, such as mindfulness-based interventions and cognitive training

While the results are promising, no single treatment has been proven universally effective, and responses can vary from person to person.

If you think that you have brain fog due to long-COVID, it is best to consult your healthcare provider to tailor interventions to your specific symptoms.

Brain fog: what not to do?

It is easy to fall for a quick fix when dealing with brain fog. After all, the path to reducing brain fog is hard. We all know sleep is crucial, but how often do we stay up late watching Netflix while texting our friends?

This is also the reason why people tend to jump into radical solutions: extreme diets, ‘dopamine detoxes,’ and expensive supplements. “There’s little evidence these work, and sometimes they add stress, expense, and shame when they inevitably don’t deliver,” says Dr. Edwards-Hawver.

Instead of chasing drastic measures, it’s worth focusing on the basics.

Bottom line

“At its core, brain fog is the brain’s SOS signal. Instead of ignoring it or masking it, we should treat it as a vital message: slow down, set boundaries, seek support, and create the conditions for real recovery,” says Dr. Edwards-Hawver.

While lifting the fog can take time, every step, even the smallest one, counts in your journey.

Be patient with yourself along the way; your mind and body are resilient, and they will find their balance again with kindness and time.