Ever feel like there is a cloud covering that hoovers over your mind making it almost impossible to focus? Are you one of those people who walks into a room and immediately forgets what you came in there for? Are you noticing that your second cup of coffee is now turning into a third or maybe even a fourth? Do you have a hard time staying on task at work? The truth is mental fog is not "just in your head"; it's real!
According to BMC Neuroscience Journal, Mental fatigue is usually caused by "long-term cognitive activities, mainly manifested as drowsiness, difficulty in concentrating, decreased alertness, disordered thinking, slow reaction, lethargy, reduced work efficiency and so on."
Mental fatigue, also referred to as brain fog, ranges from mild to quite serve symptoms sometimes prompted by mental health issues such as depression, anxiety, ADHD, and more.
If you think you may be experiencing something of this severity, we suggest contacting your healthcare provider for further advice. The good news is, we have collected a couple of tricks to help you snap out of the haziness and back into your big bright life!
Brain Fog Remedies
Peppermint
The National Institute concluded peppermint essential oil is effective for preventing mental fatigue. This bright, fresh aroma awakens the sense to help snap you back into the present moment!
Tip: Dab a little peppermint on your wrist and inhale deeply! Say to yourself, "I am awake, I am alive, I am productive!" Repeat every time you need a little pick me up! This is a cheap and healthy alternative to that 3rd cup of jo!
Pick up your peppermint oil from The True Healers Shop here!
Lemongrass
Mental fatigue often brings a date named Migraine Headache. Luckily, researchers have found a chemical component Eugenol, found in lemongrass, similar to aspirin. This particular compound releases serotonin which regulates mood, sleep, appetite, and cognitive function.
Pick up your lemongrass oil from The True Healers Shop here!
Bergamot
Studies have shown that bergamot elevates mood, alleviates stress, and releases dopamine ( the feel-good chemical), and when used correctly, it can clear brain fog instantly!
Tip: You can drop high-grade bergamot into your water for some fun and effective flavor!
Pick up your bergamot oil from The True Healers Shop here! And shop our FULL True Healers Essential oil collection here!
The Pomodoro Technique
The Pomodoro Technique is a workflow management method that suggests one should practice focused work with short, frequent breaks.
Some History
The Pomodoro Technique was founded in the 80s by an Italian st named Francesco Cirillo, who was struggling with mental fatigue. Out of options, be buckled down and committed to 10 minutes of focused study time and, he was successful! Pleased by his accomplishments, he found a kitchen timer shaped like a tomato (the Italian word for tomato is Pomodoro), and thus, the Pomodoro technique was born!
Get a timer.
Set your timer for 25 minutes, and focus on a single task until the timer rings.
When your session ends, mark off one 1 of 4 focused sessions.
Then enjoy a five-minute break.
After four 25 minute sessions, take an extended, restorative 15-30 minute break.
We love this productivity timer that follows the Pomodoro Technique!
Regular Exercise
"I got 99 problems, and about 98 of them can be solved by a good workout!"
It's no surprise to us that a good sweat is considered a top brain fog cure! Physical exercise increases endorphins and gets more glucose and oxygen flowing to the brain.
It also reduces cortisol (the stress hormone) and stimulates new brain cell growth. Funny how moving your body helps your mind (maybe they are connected or something... wink wink ;)
You don't have to gear up the peloton or sign up for cross fit either! Taking a brisk 30-minute walk around the neighborhood is plenty of exercise to help clear the cloud coverings of your mind. If you're short on time, do 10 or 20 jumping jacks in the middle of the day when you feel your energy slipping.
Or, if you're feeling in, close your office door and throw a 15-minute solo dance party! All you have to do is move a little; you will be amazed at the effects!
Need a little push towards your fitness goals? Browse our fitness trainers in the Body Healers section!
We are loving this Manduka PRO Yoga Mat for a good sweaty workout! Check it out!
B Vitamins
Did you know that inadequate Vitamin B intake might be contributing to mental fatigue? Scientific research shows that B9 and B12 deficiencies can result in overall cognitive decline and, vitamin B6 deficiency is associated with reduced levels of alertness.
You can supplement vitamin B, but the most natural way to get it would be through these vitamin B-rich foods! For brain function, you will want to make sure you get plenty of vitamin B6, B9, and B12.
Vitamin B6 Rich Foods
Tuna
Salmon
Chickpeas
Poultry
Dark Leafy Greens
Bananas
Papayas
Oranges
Cantaloupe
Vitamin B9 Rich Foods
Beans
Peanuts
Sunflower seeds
Whole grains
Liver
Seafood
Eggs
Vitamin B12 Rich Foods
Milk
Yogurt
Tempeh
Turkey
Nutritional Yeast
Salmon
Strawberries
Kidney Beans
Interested in nutritional counseling? Check out our fantastic nutritionists and naturopaths on the Body Healers page!
Focused Meditation
There are several different types of meditation depending on what you're seeking to accomplish. You can find mediation for sleep, anxiety, depression, grief, and you guessed it, focus!
Focused Meditation is a style that allows you to focus your attention on an object, sound, or sensation rather than trying to "clear your mind." This type of meditation is great for those of us who suffer from a "monkey brain" and find it is darn near impossible to "not think!" Let's try it!
1. Get comfy. Sit up straight or have your back against the wall. Maybe you have a meditation cushion under your bum too!
2. Choose a focal point and focus on your breath (your eyes can be open)
3. Let your body settle. Take some time before you begin. Drop your shoulder, do a few head rolls and maybe take a few open-mouth exhales.
4. Reconnect with your focal point. Become aware of all your five senses: sound, smell, sight, touch, and taste. The idea isn't to think about it but simply to experience it, be present. For example, if you focus on your breath, pay attention to the sensations you experience as you inhale and exhale.
5. Ride the wave. Meditation is a practice; you will go in and out of thinking and experiencing. That is okay; come back to your breath with compassion and grace.
Need a little support on your mediation journey? Browse our fantastic mind healers!
Consider a meditation cushion from The Brentwood Home Collection! Also, if you
need a little help on your meditation journey, check out our amazing Mind Healers
Final Thoughts
Mental fuzziness can lead to decreased productivity, insomnia, physical exhaustion, moodiness, and a whole other host of issues that leave you feeling less than sharp The good news is, there are healthy and holistic alternatives to help snap you back into the present moment. Next time you feel your attention slipping, instead of reaching for that coffee or sugary treat, try one of these five tips instead!