3 Tips for Battling Brain Fog

Is it just me or is this latest full moon bringing up ALL the juju? The good, the bad, the things to sort through, the things to move on from. For me, these past couple of days have been quite the ride. Blame it on the moon (or these tricky hormones, or BOTH) but I have been spending so much time in my emotions, with my brain foggy and my mind far, far away from work and productive thoughts. 

This is always hard for me because I am such an optimistic, high-energy person. When low energy or negative thoughts come around— my first response is: “I don’t want it. I’m annoyed. Take it away.” For me, negative thoughts and emotions feel so heavy and, rather than doing the (sometimes arduous) work of acknowledging and releasing them, I’d rather just say to myself that these feelings are “hella annoying!” and “I’m just going to ignore them until they go away". Ha! 

Well, I’m sure we all know that’s not how things are set up. That’s not how any of this works! Any energy— “good”, “bad”, heavy, hard, high, low…requires time and space to exist, affect and move on. I’m also pretty sure that this (my avoidance) is why I am experiencing brain fog. My body is using so much of my mental and energetic space avoiding the obvious that my ability to focus and be productive is just…well, maybe, last on my body’s list of things-to-do?

So, how do we weed our way through brain-fog, negative thoughts and negative self-talk? There are many ways, but, here are a few ways that have worked for me:

1. Get to the root of the issue. When I notice an unexpected or distracting change in my behavior, I sit for a moment, get quiet with myself and examine the possible cause. A tell-tale sign that I am in a heavy emotional space is my tendency to obsess on tiny things. For example, last week, I noticed I was having trouble concentrating and being productive -however- I was laser-focused on finding “the perfect pancake recipe” (distraction). I picked up on this and asked myself— “What’s really going on here?” The answer: I realized that something someone said to me had a bigger impact on me than I originally felt, and I needed to work through that.

2. Give yourself space (and breathe). Taking a few moments alone (even 5 minutes of deep breaths during your lunch break works). Your body needs time and space to release the things that pop up on any given day. Give yourself a moment to acknowledge, even welcome, these pop-ups and you will probably notice a change in the way that they impact your day.

3. Do something. Getting into my body has always been helpful for me. Cleaning my house, going to a yoga class, or even folding laundry helps me get out of my mind and into my body. Focusing on the details of these activities and the movement of my body gives my mind the space it needs to explore and release negative thoughts, criticizing self-talk, or pent-up energy.

Have you been in a fog lately? How do you work through (or self-care your way through) unwanted emotions, negative thoughts and the like?

Leave a comment below! I’d love to continue the conversation!

Self-Care Practices for Emotional Wellness

October is Emotional Wellness Month and, because of this, I thought it would be a great time to dive deeper into one of my favorite topics: self-care. Maintaining our emotional wellness is just as important as maintaining our physical wellness. Our emotions can affect how we navigate our days and, ultimately, how we live. Think about it, it’s no mistake that your work day may seem more difficult while experiencing an emotionally taxing event. According to the National Institutes of Health (NIH), how you feel can affect your ability to carry out everyday activities, your relationships, and your overall mental health.

Inspired by this month’s theme, I wanted to share a few self-care practices that focus specifically on supporting and improving emotional wellness. These practices are what I turn to when I am looking to work with and work through emotions.

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Self-Care Practices for Emotional Wellness

Purge-Writing

There are times when our thoughts are wrapped up in our emotions and they become so thick and cloudy that it may seem difficult to navigate or find the mental space to process. Times like this, I turn to writing. Writing gives your emotions a place to go, a place to land outside of your body. The process of purge-writing is simple: you are giving life to your emotions word by word and freeing your mind and body of their weight.

Purge Writing in Steps

1. Find a place to put your words. This can be a journal, the notes app on your phone, or on a piece of scrap paper— anywhere is okay.

2. Write whatever’s on your mind and do not censor yourself. Let it all out. Express yourself however you need to.

3. Write as little or as much as you need to. There’s no set amount of pages or words—the goal is to release.

4. Center yourself. After you’ve let it all out, find your center, your peace. You can do this by placing your hand on your heart and moving your attention to your heartbeat or the rise and fall of your chest as you breathe.

5. Create closure. Now that your feelings are out—leave them where you put them. When journaling, I create closure by folding the pages in. When writing on a stray sheet of paper, I receive closure by shredding or crumbling the paper.

Square Breathing

When emotions are high (or low), breathing exercises are always a good idea. Medical research suggests that regular deep-breathing exercises can reduce anxiety & depression, encourage muscle relaxation, stabilize blood pressure and decrease stress. Currently, my go-to breathing exercise is square breathing. It helps me to be mindful, still and centered while replenishing my body.

Square Breathing in Steps

1. Find a comfortable position, either seated or lying on your back.

2. Inhale while counting 1…2…3…4

3. Hold your breath & count 1…2…3…4

4. Exhale while counting 1…2…3…4

5. Hold your breath & count 1…2…3…4

6. Repeat

Need more guidance? Here’s a tutorial.

Improve Your Sleep Hygiene

My emotions always feel off when I haven’t had enough sleep. If I haven’t had at least 7 hours the night before, my day (and emotions) feel all over the place. “Studies have shown that even partial sleep deprivation has a significant effect on mood. University of Pennsylvania researchers found that subjects who were limited to only 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad, and mentally exhausted. When the subjects resumed normal sleep, they reported a dramatic improvement in mood.” (Sleep and Mood, Harvard Health). While it can be hard to get “normal sleep”, especially if you are prone to sleeplessness or insomnia, you can improve your sleep by amping up your sleep hygiene.

Tips for Better Rest

1. Set your bedtime. Setting a bedtime (and sticking to it) will help your body form the habit of seeking rest at a specific time.

2. Brain dump. Thoughts and emotions can keep us up at night. Practice a little purge writing before bed so that you can rest with a clear mind.

3. Create a bedtime ritual. Getting yourself ready for bed helps your body slowly relax. My bedtime ritual? A warm shower or bath followed by a cup of hot tea.