Brain Fog: An Invitation to Slow Down in the Midst of a Big Life Change

Brain fog. It’s a phrase that has crept into our vocabulary with surprising ease—most likely because so many of us have experienced it. Whether it’s the experience during cancer treatment referred to as “chemo brain,” the memory lapses of “pregnancy brain,” or the mental haze of perimenopause and menopause, brain fog is a shared human experience that can be as confusing as it is exhausting.

For anyone who has suddenly found their once-sharp memory dulled, lost their train of thought mid-sentence, or felt like they’re moving through molasses mentally and emotionally—this post is for you. Brain fog is frustrating, but perhaps it can be an opportunity to try something different: to slow down, to be kinder to ourselves, and to pay closer attention to what our bodies and minds need.

What Exactly Is Brain Fog?

There is no formal medical diagnosis for “brain fog” though there are many medical conditions and life experiences in which people report it.  Here are some points where there is some clarity: 

Brain fog is NOT:

• It’s not dementia. Brain fog doesn’t reflect degenerative cognitive decline on its own, especially when paired with experiences that are known to cause it, such as receiving chemotherapy and pregnancy.

• It’s not laziness. People struggling with brain fog often want to be mentally sharp and productive—it’s just not always possible.

• It’s not a personal failure. Brain fog is a common experience and response to new or intense physical, hormonal, or emotional changes.

What brain fog might be:

• A single symptom: Perhaps a simple lack of mental clarity.

• A cluster of symptoms: Forgetfulness, reduced focus, slowed thinking, and mental fatigue can come as a package deal.

• A physiological shift in brain function: More research is needed to bring to light what causes this commonly agreed upon, but difficult to define, experience.  What exactly happens in the brain to contribute to people's felt sense of fog is unclear.  Brain fog is itself foggy!  

The important thing to remember is this: You are not imagining it. Brain fog is real—and you are not alone in experiencing it.

Where Brain Fog Shows Up: A Wide Landscape

Brain fog can be a part of the climate of number of life phases or medical treatments:

• Chemotherapy and cancer treatment: Commonly known as "chemo brain," this type of brain fog often includes memory issues, difficulty focusing, and mental exhaustion.

• Pregnancy and postpartum: Hormonal fluctuations, sleep deprivation, and the stress of physical changes can impair cognition.

• Perimenopause and menopause: Declining estrogen levels, paired with sleep disturbances and mood shifts, can cloud cognitive functions.

• Chronic illness or autoimmune conditions: Conditions like fibromyalgia, lupus, and long COVID are increasingly linked with persistent brain fog.

• Mental health challenges: Anxiety, depression, and stress deplete mental energy and cognitive focus, contributing to brain fog symptoms.

The common thread across these experiences is change—often dramatic or sustained shifts in the body or lifestyle that demand more than usual from the brain.

Feeling Through the Fog

One of the most disorienting parts of brain fog is the emotional toll it takes. Many people find themselves spiraling into worry and self-doubt when their mental acuity takes a hit.  My own experiences of perimenopause, of caring for folks with cancer, and being with the women in my life moving through changes of pregnancy and menopause have given me a more intimate understanding of the emotional impacts of brain fog.

For those undergoing cancer treatment, the sudden onset of brain fog can feel terrifying. In addition to managing complex medication regimens, remembering appointments, and processing a flood of new information, they may feel like their minds are working against them. The sense of panic—“What if I can’t keep it together?  Will I make it through my treatment”—can feel like an added burden in an already overwhelming time.

Pregnant women or those experiencing postpartum changes may notice foggy days creeping in slowly. One moment you’re writing sharp emails and juggling meetings with ease, and the next you’re standing in the kitchen, wondering why you walked in. That mental haze can lead to anxiety and feelings of inadequacy, especially for those used to high performance and multitasking.

In menopause, brain fog can be particularly cruel. This stage of life is often described as one of personal awakening and empowerment—yet the mental fatigue, forgetfulness, or trouble finding the right words can feel like a betrayal of that inner richness. The dissonance between feeling deeply wise and creatively alive but unable to retrieve a simple fact can be unsettling.

In all cases, the emotional undercurrent of brain fog is real. Frustration, fear, grief, and self-judgment are common companions. But there's also a hidden opportunity: the fog can be a gentle—or not so gentle—nudge to slow down, to reset expectations, and to begin listening more deeply to what your body and mind need.

Taking It Slow: A Gentle Response to Brain Fog

If you're reading this in the midst of brain fog, you may already be tired just thinking about how to fix it. That’s okay. This isn’t about solving the fog as much as being with it—meeting yourself where you are.

Here are a few suggestions for navigating brain fog with more compassion:

Acknowledge What’s Happening

Validation is powerful. Say it out loud: “I’m experiencing brain fog.” Acknowledging your symptoms without judgment is the first step toward easing their emotional weight.

Loop in Your Support System

You don’t have to carry the mental load alone. Let family, friends, or coworkers know what’s going on. Ask for reminders, write things down, delegate tasks. Give yourself permission to need help.

Prioritize Energy, Not Productivity

This is not the season for pushing harder. Focus on the essentials: healing, nurturing new life, or growing into a new chapter of yourself. Let go of the idea that you need to perform at 100% to be valuable.

Embrace the Present Moment

Instead of resisting the fog, try to be with it. Imagine the brain fog not as a villain, but as a mist that comes through to slow you down. As the fog rolls through at its own pace, take this as an invitation to notice what is right in front of you.  Finding the clarity in your five senses, your breath, and your presence right here can be orienting even in the thickest fog. 

A Guided Imagery Exercise: Noticing the Fog

Let’s try a simple practice. You might want to read this a few times or have someone read it to you. Linger in each invitation to pause and feel the sensations unfold.

Close your eyes. Picture yourself in a quiet redwood forest in the early morning. You begin to see a gentle mist rising from the ground.  Pause.  Notice the texture of the fog coming in, is it soft, cool, or damp?  Pause again and notice what sounds arise, is it deeply quiet, maybe there is soft rustling of animals, or you hear your foot falls on the ground?  Can you imagine the smells in this scene, maybe the salty ocean nearby or the fragrance of the trees?  With each breath, take in the sensations of the foggy forest.  Notice the fog as a natural part of the landscape here—not to confuse or frustrate you, but to invite you to slow your pace.  Let it surround you without panic. The fog here is not permanent. With time, the light will filter through. For now, be still. Be gentle. Be here.  When you are ready, open your eyes.

Repeat this practice daily for a few minutes. Pay attention to whether your relationship with the fog—whether physical or emotional—shifts.

If you or someone you love is going through a big life change and feeling like it is too hard to tolerate the fog of change alone please reach out to Big Life Change Therapy to learn more about our services for those challenged by any type of change.