Anxiety and Brain Fog: Understanding the Connection and Finding Relief

Living in a city that never sleeps, where career pressure, overstimulation, and constant social comparison are the norm, it’s no wonder so many women in New York experience both anxiety and brain fog. In my work as a psychotherapist in NYC, I’ve seen this unique intersection up close: high-functioning women who are talented, driven, and emotionally intelligent, yet constantly feel like their brains are “in a cloud.”

This post is inspired by a recent collaboration with Fixie, where I was interviewed as a mental health expert to explore the science and lived experience behind anxiety-induced brain fog. Let’s break down what’s happening, why it happens, and what you can do to find relief.

What’s the Link Between Anxiety and Brain Fog?

At first glance, anxiety and brain fog seem like two different issues, one emotional, one cognitive. But they’re often deeply intertwined.

When you’re anxious, your body enters a stress-response state. The brain interprets anxiety as a threat, activating the sympathetic nervous system (fight or flight). This rush of cortisol and adrenaline is helpful in short bursts, but when it becomes chronic, it depletes your cognitive resources and narrows your attention. This leads to:

• Mental fatigue

• Slowed processing

• Poor memory recall

• Difficulty concentrating
  

These are the hallmarks of what we casually refer to as "brain fog," but in reality, it’s a biological response to prolonged emotional overload.

What’s Actually Happening in the Brain and Body?

Let’s go a bit deeper into the neuroscience of it all! Under chronic anxiety, your amygdala (the brain’s fear center) becomes hyperactive, while your prefrontal cortex (the part responsible for logic, decision-making, and focus) goes offline.

Simultaneously, high cortisol levels impair hippocampal functioning (where memory is processed), and neuroinflammation can set in. Research shows that chronic stress reduces the production of brain-derived neurotrophic factor (BDNF), a protein critical for learning and mental clarity.

This is why many women I see in my therapy practice say things like:

• “I used to be so sharp, and now I feel like I’m constantly forgetting things.”

• “It’s hard to follow conversations or stay present at work.”
  

• “Even simple tasks feel mentally exhausting.”
  

These aren’t personality flaws or signs of laziness, they’re signs your nervous system is overwhelmed. For a scientific breakdown, see this Harvard Health article on anxiety and the brain.

Additional Contributors to Brain Fog

For young women in NYC, the lifestyle itself can compound this effect. Some of the most common contributing factors include:

• Poor Sleep: Light pollution, stress, and late-night scrolling disrupt REM cycles.
  

• Inadequate Nutrition: Skipping meals, drinking too much caffeine, or eating high-sugar foods can destabilize blood sugar and worsen cognitive function.
  

• Vitamin Deficiencies: Low levels of B12, iron, vitamin D, and omega-3s can all contribute to foggy thinking.
  

• Lack of Movement: Without regular exercise, circulation and mood-regulating endorphins decrease.
  

• Technology Overload: Constant notifications and screen time lead to attention fatigue.
  

Therapy clients often don’t realize how lifestyle tweaks can directly impact their mental clarity, until they start making changes, and boom! 

Can Medication Cause Brain Fog?

Yes, some anti-anxiety medications, particularly benzodiazepines (like Xanax or Ativan), can dull cognition and impair memory over time. SSRIs (like Lexapro or Zoloft) can also cause temporary brain fog, especially in the adjustment period.

It’s important to work closely with a psychiatrist who understands these nuances and to never adjust medications without supervision.

Signs You’re Experiencing Anxiety-Induced Brain Fog

• Constant forgetfulness (“Where did I put my phone?” becomes a daily question)
  

• Difficulty concentrating at work or school
  

• Feeling “out of it” or “disconnected” during conversations
  

• Struggling to make decisions, even simple ones
  

• Mentally checking out when overwhelmed
  

• Feeling like your brain is tired, even after resting
  

One of my clients recently said, “It’s like my brain is buffering all the time.” That’s how it feels: slow, glitchy, and frustrating.

How to Reduce Brain Fog and Anxiety

1. Regulate Your Nervous System
Use breathwork, movement, and grounding exercises daily. Even 5 minutes of diaphragmatic breathing can lower cortisol.

2. Prioritize Sleep Hygiene
Keep a consistent sleep schedule. Use blackout curtains, reduce blue light, and avoid late-night stimulation.

3. Nourish Your Body
Eat balanced meals with healthy fats, proteins, and complex carbs. Consider checking for deficiencies with your doctor.

4. Move Your Body
Even light daily movement (yoga, walks, stretching) improves circulation and releases feel-good neurotransmitters.

5. Seek Therapy
Weekly therapy can offer powerful tools to process chronic anxiety and trauma that contribute to the fog.

6. Mindfulness Practices
Apps like Insight Timer or Calm can help train your brain to stay present and reduce overstimulation.

7. Medication or Supplements
In some cases, SSRIs or natural supplements like magnesium glycinate or L-theanine may help. Always consult a provider before adding anything new.

When to Seek Medical Help

If brain fog is interfering with daily functioning, doesn’t improve with rest or lifestyle changes, or worsens over time, it’s worth speaking to a doctor. Rule out underlying conditions like thyroid issues, autoimmune disorders, or vitamin deficiencies.

Final Thoughts: You’re Not Broken, You’re Overwhelmed

If you’re a woman in NYC feeling constantly “off,” forgetful, or foggy, know this: You’re not alone. This isn’t a sign you’re failing, it’s a sign your brain and body are asking for a deeper level of care.

Anxiety and brain fog are reversible, especially when addressed from a whole-person perspective. Therapy can be a powerful place to start! In my work with women in New York City, I’ve seen time and again how small shifts, when rooted in compassion and consistency, can bring huge relief.

If this post resonates with you, or you know someone who’s been struggling in silence, I invite you to reach out. Therapy for Anxiety can help. Healing is not only possible, it’s closer than you think.