A usually temporary state of diminished mental capacity marked by inability to concentrate or to think or reason clearly. Merriam-Webster
I have been talking to a number of people lately who have been feeling like they are not able to concentrate or focus in the way they would ordinarily expect, or that they want to be able to do given all that is happening. They are feeling tired, overwhelmed and uncertain. In each case they have seen this as something personal, something they were experiencing alone.
In my experience this is certainly not the case, many of us are having to handle ‘brain fog’ to differing degrees, so if this is impacting you please don’t feel like it’s a personal failing. There is no right response at the moment, we are all having to feel our way through. I have been finding myself flitting from one activity to another, not always sleeping well and running out of patience more quickly than before. Things I have taken for granted, that I am usually ‘unconsciously competent’ at I am having to bring back into a more conscious state – things that might once have come naturally without too much thinking I am having to be much more aware of. Usually, we think of progressing up the levels of competence, but at the moment I think we might need to revisit that.
So much is being asked of us and we still have to maintain our ability to carry on, whether that is delivering projects, running an organisation or just getting through our day. With all the pressures on us it is not a surprise that some of us are feeling less equipped than before to be able to handle what we are faced with. As I mentioned in an earlier blog we are dealing with different levels of trauma, and trauma is known to impact our ability to manage our emotions, create memories and think effectively. This has an impact on our ability to focus and hold our attention, structure and prioritise information, set and reach goals, and control our instincts. All the things that normally enable us to function effectively in our daily lives.
I found this infographic useful for understanding how trauma can impact different aspects of memory, it helps explain for me some of why we might feel a bit foggy.
There are ways of handling brain fog, many of which you will have come across before and are largely common sense; and that doesn’t necessarily make them easy to achieve. My advice would be to start small, try one or two out and see which you find helps – don’t turn it into yet another big to do list which adds more pressure!
- Manage expectations of yourself and others: You might benefit from dialing down goals and activity just a little. I know it is easier said than done, but by thinking we can’t change expectations we can remain feeling disempowered and overwhelmed
- Keeping physically active: keeping your body moving can help improve your mental capacity
- Time out: getting plenty of good quality rest, stepping away from something and taking a breather when it is not quite working out
- Mindfulness or meditation
- Checking in with others: don’t take others at face value, while they might seem to be coping on the surface, they are very likely to be experiencing the same feelings of uncertainty and fogginess
- Seeking support: there are lots of support resources available, so please don’t worry in isolation. Being open with family, friends or your team can be helpful. If you feel it is becoming particularly debilitating do seek professional support through organisations like Mind
I am finding a half hour walk in my local park a real boost at the moment, I now have one of those step tracker apps and was shocked by how little I do move during a full on video conferencing day! Fifteen minutes with music and headphones might be what works for you.
I know trauma may seem like a big word to use, and everyone will be experiencing the pandemic roller coaster in different ways. What I do want to highlight is the need to be kind to ourselves and each other. We may not be functioning at our absolute best at the moment and that is completely understandable and acceptable. I am a firm believer that through working together and supporting each other we can draw on our collective strengths. Let’s cut each other a bit of slack at the moment.
If anyone wants to have a chat or needs support with any of the issues raised above do get in touch.
Dawn