5 Ways to Navigate Brain Fog

Learning how to navigate brain fog has been so helpful for me. Brain fog has been one of the most frustrating and impactful symptoms of Chronic Inflammatory Response Syndrome (CIRS) that I’ve experienced. In a way, it feels like part of my identity has been taken away, and at times, that has really impacted my confidence.

A significant part of my job involves talking to people and being intentional about what I say and how I say it; this part was the hardest to manage when the brain fog was at its worst. I was so embarrassed by how unintelligent I thought I must sound, between the brain fog and the struggles with word-finding.

It has been easier to navigate in my personal life by just laughing it off with friends or family, but I’d often end up in a puddle of tears on the ground, soaked in sadness, after playing a game with my husband and seeing just how significantly my cognitive capacity has been reduced. I’ve noticed that I don’t even try with games anymore around friends, planning to lose before the game starts to alleviate the pressure I feel. My hope is that the brain fog will improve as I continue to prioritize healing.

What is Brain Fog?

Brain fog is the feeling of lacking mental clarity, like your cognitive processing capacity is reduced. Some people describe it as their brain feeling fuzzy. It often presents as a reduced ability to focus and recall information. It can be connected to many conditions, and it’s one of the common symptoms connected with CIRS.

I don’t have a solution for healing brain fog. The only solution I know there to be is mold avoidance and treatment adherence. And unfortunately, I’ve found that to be easier than it sounds for many, many people. Given that, and the fact that I pride myself on being someone who seeks answers, alternatives, meaning, and connections, I’m sharing five things that have helped me to navigate and tolerate the brain fog in hopes that it might help you, too. If you’re still being exposed to mold and needing some supportive ideas for how to take good care of yourself beyond the brain fog, visit this post.

Ways to Navigate Brain Fog

Write things down

I always liked taking notes in school, and I do it in my job, too. I really appreciate having concrete evidence to refer to later. To help manage brain fog, I’ve found that writing things down is so very helpful. Not only do I have the note to come back to, but I’ve also found that I’m more likely to remember the things I’ve written. Research backs up that idea that what we write down is more likely to stick in our brains.

I keep a basket full of post-its on my desk and in my kitchen, and a journal beside my bed. While it can get overwhelming after a busy day to see 15 post-its on my desk and piles of paper scattered nearby, I certainly am grateful for my notes later when I need them.

People with CIRS can, understandably, be reluctant to collect paper documents as paper is one of mold’s favorite snacks (this link explains mold growth on books; I do not agree with the recommendations for removing mold, however, as paper is a porous surface and mold cannot be adequately removed from porous surfaces at this time). When I’m on the go, I’ve made great use of the Notes app on my phone as well as typing ideas out in email drafts. On my computer, I frequently have an open Google doc at the ready, too, to compile my paper notes so they can be tossed.

Get the sleep your body needs

As essential part of navigating brain fog for me has been to find ways to improve my sleep. My brain moves so much more slowly when I don’t get the rest I need, and it’s tough because a common part of biotoxin illness is enduring “wired but tired” insomnia. As much as I’ve struggled with brain fog, the insomnia aspect has brought the most misery to my life. I feel subhuman when I can’t get the sleep I need, and thankfully, after a year of managing CIRS, I face insomnia about once every two months now instead of a few nights a week.

Here’s what I’ve done to help myself sleep well consistently:

Find a supplement that supports sleep: I use Quicalm, as prescribed by my practitioner, and it’s been a lifesaver.
Turn off your brain: I’ve learned to mediate in the past two years and it’s helped me to manage stress much more effectively. One of the things that helps me to turn my brain off is to practice yoga nidra before bed. Between the deep breathing and body scan, I’m normally out like a light by the time I get to my upper body. Selena Lael is my favorite guide for a restorative night’s sleep. Her voice feels like the warm embrace of a dear friend who values every fiber of your being.
Build a nighttime routine: Brains loves consistency because then they can go on autopilot. Building a nighttime routine gets your brain into the groove of shutting down at the same time every night. Your routine doesn’t need to be anything elaborate, but some simple steps of self-care done intentionally can have a big impact.

Go for a walk

Don’t underestimate the power of fresh air and moving your body to help you gain clarity of mind. The outdoors are full of calming stimuli that send signals to your brain to relax. Being exposed to sunlight sends signals to the brain to create serotonin. Low levels of serotonin can be connected to brain fog and depression, both of which are connected to CIRS, so getting outside is a free and easy way to potentially boost your brain.

Research also shows that people who spend more time outside tend to have more gray matter in the prefrontal cortex region of the brain, which is the part of the brain that loves to be logical, linear, organized, and plan for the future. Researchers postulate that this also means that people who spend more time outside will have increased capacities in concentration and working memory as well.

Walking has been shown to lead to more energy and better concentration, and it can also increase creativity. Exercise in general has been shown to support growth of the hippocampus, which is the area of the brain that’s connected to learning and verbal memory.

Manage stress levels

Stress can be a cause of brain fog, and we know people with CIRS face an exorbitant level of stress as they work to improve their health, find and avoid mold, get rid of many of their possessions, and navigate relationships with a chronic illness that is not in the collective.

Meditation and yoga are effective ways to manage stress, and they can also be helpful ways to clear your mind. Meditation can reduce the stress hormones (cortisol and adrenaline), which can lead to a reduction in brain fog symptoms. There are some great apps out there for meditation, like Headspace and Calm, and also Insight Timer, which is free.

Yoga has been shown to improve memory as well as strengthen the prefrontal cortex of the brain. There are some great free yoga videos on youtube, like Yoga with Adriene.

If meditation and yoga aren’t attractive or accessible to you right now, try practicing mindfulness and focusing on doing just one thing at a time and being fully present while doing it. Here’s an example: While eating a snack, pay attention to the experience using your five senses.

Sight: How does the snack look? Examine the color, shape, size, any patterns, etc.
Sound: How does it sound as you prepare it? What about as you bite and chew it?
Smell: How does it smell?
Taste: How does it taste? What flavors do you experience from the first taste until after you swallow?
Touch: How does it feel in your hand or on your lips? What’s the texture (smooth, bumpy, etc.)?

Practice grace

The word grace has several meanings, and the one I’m referring to in this case is “courteous goodwill.” Thinking back to my personal story with brain fog earlier where I felt unintelligent at work, I noticed that I felt more negative results the more I worried about how I might be perceived. I felt less empowered to do anything, I engaged in more negative self-talk (“I sound so stupid,” “I bet they’re questioning my qualifications”), and welcomed in more shame and frustration.

When I chose to offer myself grace by speaking kindly to myself and acknowledging that I’m doing the best I can given the circumstances, I then had more space for curiosity. I was able to get curious and creative, and find supportive some ways to navigate the brain fog.

CIRS is stressful enough as it is. Offering yourself some compassion for wherever you are in your journey and whatever you’re experiencing is certainly the kinder and gentler route to take. There are plenty of people who will challenge CIRS, your symptoms, and your experiences, and you can choose to support and trust yourself instead of joining them.