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When I was diagnosed with Hashimoto’s disease, I felt an overwhelming sense of relief. It finally gave me an explanation for some of the strange symptoms I had been experiencing—including brain fog.
As the name suggests, brain fog feels like your thoughts are wading through thick fog: It’s hard to concentrate, make decisions, or stay productive. Brain fog affected me throughout university, and it still affects me now that I’m working. Since it’s hard to pinpoint the cause of brain fog, it’s not always easy to treat, which can be incredibly frustrating.
“The term brain fog is often used to describe a decrease in alertness or mental sharpness,” says Ellen Wermter, a nurse practitioner at Charlottesville Neurology and Sleep Medicine. “This can translate into a number of measurable cognitive deficits from planning and organization to motivation and attention.” Wermter adds that brain fog could also result in forgetfulness, a lack of concentration, and a slower processing speed. As a result, you might struggle with communication and productivity.
“Typically patients complain that they just don’t feel like they are complete when it comes to mental function,” says board-certified neurologist and New York Times bestselling author David Perlmutter, MD. “They may experience memory issues, inability to multitask or even focus on a single task at hand, they are often easily distracted and find that their mental efficiency in terms of productivity is markedly reduced,” he explains. Perlmutter notes that a defining characteristic of brain fog is that it’s not consistent—it appears and disappears for no obvious reason.
Perlmutter and Wermter both note that brain fog isn’t a medically-recognized condition or a scientific term, rather, it’s a term used to describe a symptom which could be caused by a number of different issues. If you regularly experience brain fog, it might point to a serious health issue that needs medical attention.

What’s causing my brain fog?

Brain fog can be a symptom of multiple underlying health issues including the following:

Medication

Brain fog is a common side effect of certain medications. “Perhaps the most commonly identified cause of brain fog is medications, either singly or in combination,” Perlmutter says. Medications aimed at assisting with sleep, mood disorders, blood pressure, cholesterol, and more might cause brain fog, he adds. If you experience brain fog, and you think it’s because of a medication you’re taking, speak to your doctor about it. They might be able to prescribe a more suitable alternative.
“We are just beginning to unravel the chemical processes that are involved in allowing the brain to function moment by moment,” Perlmutter explains. “And what has become clear is that the chemistry that allows the brain to do its job effectively is actually very delicate. As such, medications are prime candidates for upsetting this balance and ultimately setting the stage for compromised cognition,” he notes.

Sleep Issues

“Sleep has a major influence on brain fog symptoms,” explains Wermter. “One of the processes that occurs during slow-wave sleep is a transfer of memories from a temporary and more fragile location in the brain into more long-term and stable storage,” Wermter explains. “The prefrontal cortex is the site in the brain where slow-wave sleep is generated, so changes there can have an effect on how much slow-wave sleep we are able to produce each night.”
Wermter points to two sleep disorder studies—one published in Trends in Cognitive Sciences and the other in The British Journal of Psychiatry—that show many patients experience the thinning of the prefrontal cortex. The prefrontal cortex is responsible for decision-making, memory, and social interaction. “This thinning may affect slow-wave sleep and memory, but may also have a more direct effect of impairing the function of that portion of the brain, leading to issues with planning, organization, decision-making, and so on,” Wermter says.

Mental Health

Mood disorders like depression and anxiety can cause brain fog. Perlmutter notes this could be because mood disorders sometimes disrupt sleep. It could also be a side effect of any medication you might take for mood disorders, he adds.
Mood disorders might also lead to inflammation, which could have a detrimental effect on your cognitive abilities. “New research is indicating that the process of inflammation seems to underlie many of the common mood disorders, especially depression,” Perlmutter notes. “And inflammatory chemicals, when they are increased in this situation, are profoundly detrimental in terms of both brain function as well as increased risk for brain degeneration in the future.”

Chronic Diseases

Brain fog is associated with a number of chronic diseases, including fibromyalgia, chronic fatigue syndrome, postural tachycardia syndrome (commonly known as POTS) and rheumatoid arthritis to name a few. According to medical experts, there could be a few reasons for this relationship. Firstly, it’s believed that chronic disease affects sleep, which in turn affects brain function. Secondly, many chronic diseases are also associated with inflammation, which, as Perlmutter mentioned earlier, has a negative effect on our cognitive abilities.
Thyroid diseases, including Hashimoto’s disease, are also related to brain fog. “Thyroid disease affects brain function directly as the brain requires a ‘sweet spot’ as it relates to thyroid hormone. Too much, as is seen in hyperthyroidism, as well as too little, can both affect how the brain is able to do its job,” Perlmutter explains.
Additionally, he says it’s important that the correct amount of thyroid medicine is given to those with thyroid diseases because too much medication can also cause brain fog: “For example, [over-treating] a low thyroid situation by having too much thyroid medicine on board makes for a less functional brain.”

Poor Diet

Food is the fuel for both your body and your brain, and healthy eating habits are important for your cognitive function. Without the correct nutrients, your brain will struggle to function.
“While weighing just 2 to 4 percent of total body weight, the brain may consume as much as 25 percent of total body energy use at rest,” Perlmutter says. “The process of converting fuel, like fat and carbohydrates, into energy is complex and requires a multitude of micronutrients like vitamins and minerals. So, a diet that makes any of these factors less available will directly compromise brain energetics and create a situation in which brain function suffers.”
Brain fog might also indicate that you have a food allergy or sensitivity. For example, a study on people with celiac disease noted that their brain fog eased when they followed a gluten-free diet, seemingly because avoiding gluten eased inflammation.
Experiencing brain fog could also be an indicator that your diet is severely lacking in certain vitamins or minerals associated with cognitive function, such as vitamin B12, omega-3 fatty acids, and vitamin D. Remember to speak to your doctor before you start taking any supplements, as supplements could interact with other medication you might be taking or conditions you’re working to treat.

How can I treat brain fog?

Since it can be caused by a range of issues, there’s no single cure for brain fog. The treatment plan you pursue has to address the root cause of the problem.
That said, there are a couple things you can do if you’re experiencing brain fog. Your first port of call should be to contact your doctor to discuss your symptoms and possible causes. If you’re on medication, it might be time for your doctor to ensure that your dosage is correct.
“Beyond that, looking at lifestyle choices like sleep, exercise, and diet may absolutely lead to symptom resolution,” Perlmutter notes. “Finally, a good medical evaluation to rule out any underlying disease is always a good idea.”
If you’re struggling with sleep-related brain fog in particular, there are a few things you can do to improve your sleep quality, Wermter says.
“If struggling to [linkbuilder id=”6528″ text=”fall asleep”], try not to feed the insomnia monster. The more attention you give him, the more he will rear his ugly head. Lie there and enjoy the quiet, or if you find yourself frustrated, get up for 30 minutes and do a quiet activity such as reading,” she says. “A poor night of sleep from time to time happens to most people and won’t significantly impact your health or functioning. Trust that you are not in danger of not sleeping; biologically, your brain will demand sleep.”
It’s also a great idea to follow good sleep hygiene rules, Wermter says. “Sleep in a dark, quiet, cool room and carefully control your exposure to light,” she suggests. “Getting exercise daily and spending some time in meditation are immensely helpful habits for sleep and health in general.”
If you often find yourself sleepy throughout the day, even if you’ve had seven hours of sleep a night, it might indicate that you need to see a professional about your sleep patterns. “For insomnia, a good marker is a problem initiating or maintaining sleep more than three nights a week for more than three months that is dissatisfying to the patient,” Wermter adds. “At that point, you are crossing over into a chronic situation and would benefit from a full sleep evaluation.”

How to Wade Through the Brain Fog and Get Stuff Done

Finding the root cause of brain fog is essential, but most of us can’t wait weeks, or even months, before we figure the cause out and start treatment, and some of us already know the cause of our brain fog but are in the throes of figuring out how to live with it. If you’re currently struggling with brain fog, there are a few things you can do to improve your productivity and focus, says Joe Bates, MD, a board-certified psychiatrist and the author of the award-winning book, Making Your Brain Hum: 12 Weeks to a Smarter You.
Bates explains that brain fog is often worsened when our brain is either tired or under-exercised. “It’s the ‘setting point’ of our mind trying to void out due to being overworked or even under-worked,” he explains. Much like our muscles, our brains need exercise. As with exercising our bodies, doing one exercise constantly is a recipe for fatigue. His advice: Change the nature of your activity or give yourself a break to avoid that fatigue.
Sometimes, our brain needs a rest, or at least a change, to feel refreshed. “If you’re tired, rest, even if that means you need to sit up and refresh and take three big deep breaths. You are training your brain and body to start paying attention [to] your surroundings: being mindful,” Bates says. He suggests setting a reminder on your phone to stop working and do something creative and engaging for 10 minutes each day. This could include learning a new language, working on a puzzle, listening to music, writing, or drawing.
Physical exercise can also clear your mind. “If you’ve been sitting for most of the day, rest may not be what you need—but a vigorous, kind-to-your-body walk,” Bates suggests. “Movement is such a great prescription for most foggy days as it raises serotonin levels.”
Another idea is to write out to-do lists or create a bullet journal. I find that using my organizer helps me beat brain fog, as it helps me focus on my tasks when my mind starts wandering. Since my memory isn’t great, to-do lists are very helpful. “Make sure you write a list in the morning of things you want to accomplish that day,” Bates suggests. “And make some of them are very do-able, such as ‘Make bed.’ This way you can scratch these things off your list, and your brain starts to feel completion for accomplishing something.” When you’re struggling to concentrate, revert to your list to keep yourself focused.
Again, remember that these quick fixes don’t address the root cause of brain fog, so self-care means seeing a doctor if you’re struggling with your cognitive function and energy levels and don’t know why. But, in the interim, these tips can help you power through those deadlines or errands, even when your brain isn’t cooperating.
Since I started treatment for Hashimoto’s disease, my brain fog symptoms have improved immensely. My brain fog symptoms are also less intense when I make an effort to get enough sleep and exercise. While brain fog can be frustrating and inconvenient, it’s important to remember that it can be eased.

Chances are pretty good you’ve encountered imagery or descriptions of chakras before—perhaps without even knowing it. At a spa, you may have seen that classic outline of a person resting in lotus pose with the seven rainbow orbs stacked along the center of their body. Or in a yoga class, your instructor might have mentioned a pose intended to reconnect you to your root chakra or open up your heart chakra. Sounds cool, but what are chakras, and how do they influence our lives?
First things first: If you’re looking for hard, physical evidence of chakras, well…it doesn’t exist.
“Dissect a corpse, and you won’t find chakras or nadis—the conduits through which prana energy flows,” explains Susan Shumsky, author of The Power of Chakras: Unlock Your 7 Energy Centers for Healing, Happiness, and Transformation, and Maharishi & Me: Seeking Enlightenment with the Beatles’ Guru. “But that’s because Western science only focuses on your gross physical body, whereas chakras are located in your subtle body. It’s important to realize that this physical world we live in isn’t the only game in town.”
The principal ideas of chakras have helped people stay well, boost their happiness, and get to know themselves for thousands of years (yes, really!). Chakras are part of the foundation of dozens of healing practices including yoga, acupuncture, and reiki. And studying these energy vortexes aims to help you find balance in all areas of your life—creativity, sexuality, emotions, health, discipline, and spirituality. Who can argue with that?

What are chakras?

Those colored balls of energy you see in chakra diagrams look pretty, but they represent ancient ideas that go far beyond aesthetic imagery. Chakras relate to universal issues of humanity that people have strived to understand and address for thousands of years.
The word chakra is rooted in Sanskrit and translates to “wheel” or “disk.” Even though you might find chakra books and accessories in New Age shops, this concept is far from new. It dates back to early Hindu, Jain, and Buddhist traditions. While each philosophy has a slightly different take on chakras, they generally agree that the chakras are vortexes of powerful energies swirling inside of us.
“Chakras are not only physical; they are related to our states of mind, our beliefs, our habits, our conditioning,” explains Shumsky.
In an ideal world, our chakras would be perfectly healthy and we’d be living our best lives all the time. The reality? Our energy centers get blocked by forces like stress, illness, conflict, and loss. That prevents the flow of prana, or vital life-force energy through the body. The chakra system then gets out of whack, causing all sorts of bad juju, health issues, emotional blocks, lack of inspiration—you get the picture. And it can be frustrating!
So how do you unblock your chakras? Whatever you do, don’t bother booking a chakra “balancing” treatment at your local wellness center, warns Shumsky.
“There’s nothing in the ancient scriptures of India that talks about balancing your chakras—there’s really no such thing,” she notes. “Your chakras are either open and prana is flowing well or they’re blocked and closed.”
A blocked chakra is a temporary state that can be resolved with a little TLC. That’s where chakra healers come in. These practitioners understand the finer points of unblocking chakras and can help you restore the healthy flow of prana throughout your body. Techniques will vary depending on exactly who you work with, but you can expect a little meditation, stretching, breathing exercises, and visualizations.
Don’t have access to a chakra healer? Don’t worry—you can work on unblocking your chakras right at home, no experience necessary.
“I don’t think you need to pay someone $100 to $200 an hour to unblock you. I’m a DIY gal, and I have several exercises in my book The Power of Chakras that can help,” says Shumsky. “For example, there’s pranayama breathing exercises, an ancient technique from India, that can help clear your nadis. Even the yoga exercises, called asanas, can help. I have a few healing affirmations in the book, which can be helpful, as well.”
Some people also rely on chakra stones or crystals to help keep their prana flowing.
“They’re extremely powerful and carry the energy of the planets, and those particular planets are associated with the seven major chakras. Each one is associated with a gemstone, so that’s important to know about, and a Vedic astrologer can prescribe the right gemstone for you,” says Shumsky. “You can wear the gemstone around your neck or put it under your pillow at night to experience a profound effect.”
The chakra system can take years to understand—after all, there are actually some 114 energy centers along with 72,000 energy channels throughout our bodies. But learning the seven main chakras, which run from the base of the spine to the crown of the head, may help you get in tune with important areas of your life and build your personal power.
“Each chakra performs a specific function and is related to certain body parts and aspects of mind. Some chakras embody the five elements, days of the week, planets, gemstones, and colors,” says Shumsky.
Here’s a quick overview of these important energy centers and tips on how to unblock your chakras.

What are the seven chakras?

• [sol title=”Root Chakra” subheader=”Color: Red”]Located at the base of your spine in the coccygeal plexus, the root chakra relates to your organs of elimination and adrenal glands, explains Shumsky. The first chakra is also connected with the basic needs of survival, such as food, shelter, and money. You can tell your root chakra is blocked if you show signs of aggression, experience deep anxiety about basic survival, or feel a restrictive need to avoid spending money, she adds.
• [sol title=”Pelvic Chakra” subheader=”Color: Orange”]Sometimes referred to as the sacral chakra, the pelvic chakra is located where the name suggests: in the genitals and the prostatic plexus, says Shumsky. It’s associated with your reproductive organs, sexuality, and pleasure in general. Feeling like you’ve got an unhealthy relationship with sex, trouble building trust, or attachment issues? A blocked pelvic chakra might be to blame.
• [sol title=”Navel Chakra” subheader=”Color: Yellow”]The third chakra of your body, referred to as the navel chakra or solar plexus chakra, can be found between your navel and solar plexus. It’s considered responsible for the health of your pancreas, abdominal organs, willpower, and confidence. “If there’s a blocked navel chakra, you might be overly controlling and dominating, or very weak-willed and allowing of people who take advantage of you,” explains Shumsky.
• [sol title=”Heart Chakra” subheader=”Color: Green”]As you might have guessed, the chakra that’s associated with your lungs, thymus, love, passion, and joy is situated in your heart. A broken heart is the fastest way to cause a blocked heart chakra, and it’s why you feel so down in the dumps after a breakup. “Other signs include feeling emotionally damaged, holding onto a lot of resentment, feeling despondent, loneliness, and depression,” says Shumsky.
• [sol title=”Throat Chakra” subheader=”Color: Blue”]Going up the body, your fifth chakra is located at your throat and laryngeal plexus. It’s strongly associated with your thyroid gland and abilities to communicate, share your truth, and express creativity. “If you feel you are overly shy or repressed, can’t quite express yourself, have some great gifts that you can’t put out into the world, have a speech impediment, or difficulty communicating, your throat chakra might be blocked,” says Shumsky.
• [sol title=”Third Eye Chakra” subheader=”Color: Indigo”]Found at the center of the cranium at the pineal gland, your third eye chakra relates to higher consciousness. It’s associated with your wisdom, intuition, spiritual discernment, and ability to focus. “If the third eye chakra is blocked, you might feel really unintuitive, make bad decisions on a regular basis, be unable to read people well, or even have a spiritual superiority complex,” notes Shumsky.
• [sol title=”Crown Chakra” subheader=”Color: Violet or White”]Your highest chakra, located at the crown of the head, is associated with your hypothalamus and pituitary gland, as well as your spiritual enlightenment, Shumsky explains. It has to do with connecting you to God. “If you’re feeling isolated from spirit, if you feel God is out there somewhere and you’re separate from that power, if you feel God is great and you are nothing, those are all seventh chakra problems,” she says.

The ideal state is to have all seven chakras open, allowing for the healthy flow of energy through the body. Focus inward to see which of your chakras needs attention at any given time. A journal can be a useful tool in noticing changes throughout your mind and body and can give you clues on how to keep your energy flowing.
“When you increase prana flowing through your energy field and radiating from your chakras, you become more magnetic, charismatic, healthy, strong, influential, and successful,” says Shumsky.

Therapy can be useful for anyone, whether you’re struggling with mental health issues or not. Sadly, though, it’s not always attainable for those who need it: Therapy can be expensive and difficult to access, especially if you live in a rural area.
Online therapy, also known as e-therapy, can make mental healthcare a little more accessible for those who need it. If you struggle to find transportation to a therapist, or if you can’t find a local therapist you like, online therapy could be the answer.
Jana Scrivani, PsyD, a licensed psychologist and online therapy expert, says that flexibility is a huge appeal of online therapy. “Online therapy sessions can be held wherever you have an internet connection! Additionally, online therapy makes it possible for people who are unable to get childcare or those with mobility limitations to have more choice and better access to care,” she says.  
“We live in a fast-paced society, and for some people, making an appointment and sticking to it is difficult,” says Sal Raichbach, PsyD, LCSW of Ambrosia Treatment Center. Ambrosia’s Family Wellness program offers free therapy sessions via webcam for addicts and alcoholics as well as their loved ones. “Additionally, mental health issues can pop up anytime, and the option of having a licensed therapist to talk to anytime is a tremendous asset to the mental health community,” Raichbach adds. “Those who are handicapped, live in remote areas, or are immobile can also enjoy the accessibility of e-therapy from the comfort of their home.”
If you’re considering online therapy, here’s what you need to know.

What is online therapy?

“Online therapy” is a broad term. It could refer to occasionally using video chat to talk to your therapist if you’re traveling or moving to a new city, or it could refer to using portals like BetterHelp or Talkspace to find and talk to a therapist. There are dozens of online therapy portals, each with their own guidelines, drawbacks, and advantages.
Online therapy could also refer to using artificial intelligence and chatbots for therapeutic purposes. For example, Woebot is a free-to-use automated conversational agent, or chatbot, designed by scientists at Stanford University. Woebot tracks the user’s mood, helps the user to find potentially harmful patterns in their behavior, and offers tools and strategies to help the user improve their mood and work through their struggles. In a trial, it was found that Woebot reduced depression and anxiety in users. Another example of a therapy chatbot is Wysa, which is also free.
Most online therapy—whether it involves talking to a real therapist or a chatbot—relies on talk therapy and cognitive-behavioral therapy (CBT) techniques. This involves discussing your thoughts, feelings, and actions, and processing them. It also involves noticing and breaking potentially harmful patterns of thought and behavior. It aims to make you more aware of your moods, and it’s one of the most widely-used and studied forms of therapy for mood disorders.

Does online therapy actually work?

Online therapy might sound good, but is it an effective alternative to in-person therapy?
Both Scrivani and Raichbach note that online therapy can be just as beneficial as face-to-face therapy. Studies have suggested that online therapy is an effective form of treatment for depression and anxiety as well as post-traumatic stress disorder. One 2013 study suggested that online therapy was just as good as face-to-face therapy.
Of course, there are some limitations to online therapy, Raichbach says. Communication is an essential element of therapy, and if that communication is compromised, it will influence the effectiveness of your treatment. “When it comes to chat therapy, where a therapist and client are joined by text or instant-message chat, there can be some things that get lost in translation,” he explains. “If you think about how often context is misunderstood when you are texting a friend or family member, you can understand why this isn’t ideal for a long-term therapeutic relationship.” Additionally, online therapy can be difficult if the client doesn’t have regular access to a stable internet connection.
However, Raichbach adds, online therapy can still be a more accessible alternative to face-to-face therapy—and some therapy is better than no therapy. “For someone who is nervous about therapy or doesn’t have a lot of time on their hands, it can be a great way to get their feet wet,” he adds. Some clients may be more comfortable seeking in-person therapy after they’ve experienced online therapy, so it can be a useful first step.

Will my privacy be protected in online therapy?

Many of us are increasingly aware of our online privacy—or lack thereof—especially when it comes to social media. Understandably, when it comes to e-therapy, many of us have privacy concerns too. After all, you’re telling someone your most intimate thoughts.
However, there are certain laws that protect your privacy when you speak to your therapist online. “Online communications between a client and therapist should be held to the standards outlined in the Health Insurance Portability and Accountability Act, or HIPAA, which is a law governing the privacy and security of electronic health information,” Scrivani says. HIPAA applies to all healthcare providers in the United States. “There are platforms that are encrypted and meet HIPAA standards for privacy protection, and these are the platforms which should be used for tele-mental health.” Scrivani adds that apps like Skype and Facetime are not HIPAA compliant. “In the event that there are questions about the use of unsecure platforms like email, your therapist should review the risks to your privacy with you prior to your agreement to use them,” she says.
Before you sign up with an online therapy platform, take a look at their privacy policy. Is the platform HIPAA compliant? If it’s not a platform based in the U.S., what laws are there to protect your privacy? Any therapist or platform providing online therapy should be willing to explain how they address issues of privacy and safety.

How do I choose an online therapist?

There are many ways to start online therapy. You might see a therapist in person, and they might suggest you use an online platform to continue therapy if you’re traveling or if you move away. You might also start looking for an online therapist through different platforms—but what exactly should you look for?
If you’re deciding between different therapy platforms, make sure they comply with HIPAA or whatever privacy laws are relevant in the country where they’re based.
It is also important to make sure therapists have been adequately screened. “Potential clients should look for an online therapy platform that diligently screens their therapists. This is not only a safety concern, but will ensure that the therapist is qualified and capable of doing their job,” Raichbach says.
It could also be beneficial to seek a specialized therapist. “When choosing an online therapist, it’s important to make sure that individual is qualified to give the type of treatment you require,” Raichbach says. “For instance, if you are having relationship issues, it would be wise to find a marriage or family counselor or someone who has experience in that subfield, rather than one that has a generalized psychology degree.”
Some online therapy platforms will give you a quick questionnaire and match you to a therapist who’s best suited to your needs. Remember that once you find a therapist, it’s not set in stone; you can always look for a different one later if you decide they’re not a good fit. Many online therapy platforms allow you to look for another therapist quickly and easily if you don’t like the one originally assigned to you.
Before you pursue therapy of any kind, Raichbach suggests thinking about your goals and reasons for pursuing professional help. Ask yourself, What do I need help with? Which issues do I want to discuss? What do I want to get out of seeing a therapist?
To see the benefits of therapy, online or off, both sides must put in some work. It’s very effective in improving mental health, Raichbach says, “but the person seeking help must be willing to work towards those goals with the help of their therapist.”

Digital Tools for Mental Health Beyond E-Therapy

In addition to e-therapy and CBT chatbots, technological improvements mean there are a number of other apps that can be used to support our mental health. Examples include:

• Meditation apps like Headspace, which is available for both iOS and Android
• Apps that help you make or break habits, like The Fabulous, also available for iOS and Android
• Apps like Happify, available on iOS and Android, which help you break negative patterns with exercises that improve your mental wellness
• Productivity apps that can help people who struggle with executive dysfunction and concentration; try Tide for iOS and Android, or Todoist for iOS and Android

These aren’t alternatives to therapy, and they won’t fulfill the role of a licensed mental healthcare provider, but they can support your mental health.
Online therapy is revolutionizing mental healthcare, making therapy more accessible to those who need it. Despite its limitations, many people are benefiting from having mental health support at their fingertips. In what ways do you embrace modern technology to support your own mental wellness?
Check out Senior Editor Maggie’s piece on apps that she turns to for a pick-me-up and our guide to making the most of a digital detox.