Is brain fog increasing your stress or is stress increasing your brain fog?

• January 15, 2024
• Kayley Wilson
• no comments

It’s a tricky question, and in my opinion, I think both are equally true. Brain fog is a common menopause symptom that affects women and one that can bring heightened anxiety. Women may worry that changes in their memory in midlife is an indicator that they are likely to develop Alzheimer’s disease or dementia later in life. We know that stress exacerbates most menopause symptoms and brain fog is no different!

Some of the common symptoms experienced by women include: forgetfulness, memory and attention difficulties, struggling to learn and retain verbal information and difficulty recalling names or mixing names/words up.

So what can you do to limit the impact of brain fog?

Let’s start with reducing your stress levels and that means being open and honest. The more people share their experience of menopause and look for positive solutions, the better it will be for you and other women. Removing the stigma and shame surrounding menopause will naturally reduce stress levels. In the workplace, create a workplace community. A safe place to open up, share experiences and find solutions together. Knowing you are not alone can help reduce anxiety and stress.

The second tip is to track your symptoms. Look for trends i.e. are they worse in the mornings when you haven’t slept or in the evenings when you are fatigued? Speak to your line manager or HR team about short term workplace adjustments. This could be not taking notes in meetings, having a planned work schedule (where possible) or holding meetings at times that suit you better.

I would also look to give yourself time and space (I know, easier said than done!) to relax, which will help you think clearer. When you’re spinning lots of plates and rushing around, it can be easier to forget things, which can knock your mood and confidence. When someone asks you last minute to do a task, take a breathe to think before you accept. Have you got time to complete that task and do it well? Will it impact other deadlines or outstanding tasks you have?

And finally, something you will hear on a regular basis but it’s important to be reminded, be kind to yourself. Women are not the best at this, but I think we are all improving (gold star). Don’t let your mind run riot and overthink the small things you didn’t get chance to do, say or buy. Don’t overplay scenarios and get into a negative tail spin. If you got something wrong, acknowledge it, think about what you would do differently next time (if anything, because it could have been down to many factors), put it in a box and slide it away (envisage that to clear your head) and remember, tomorrow is another day!

Are you ready for the good news? From the conversations I’ve had during my workplace menopause workshops and training sessions, post-menopausal women tell me they experience brain fog symptoms for typically for 3-4 years. That sounds like a long time, but given we work for decades, it’s reassuring to know.

It’s good to recognise that symptoms change as your body changes. I’ve found, at 51 years old, that my symptoms are far less erratic now than they were in my mid 40’s. I’m on HRT which I know plays a part in that, but I also know it’s because I understand menopause and my body and that removes a significant amount of fear.

If you are ever concerned about any aspect of your physical or psychological health, always make an appointment with your GP or healthcare professional. Don’t suffer in silence. There are solutions and support out there.