Could your brain fog be a trauma response?

Trauma is more common than you may think, with most people experiencing at least one traumatic event in their lifetimes. While the reactions to these events vary, psychological trauma describes the emotional reaction that people tend to experience after going through a severely distressing event, like sexual violence, abuse, or a life-threatening event. 

One component of trauma is often brain fog — or feeling like you’re disconnected or “out of it.” You might find yourself zoning out or having a hard time concentrating, even on important tasks. If you’ve never struggled with focus before, you might wonder: Are these symptoms a trauma response? And will they go away?

Although trauma can absolutely affect your concentration and cause brain fog, this effect is usually temporary. And with the support of a therapist, you can manage the effects of trauma.

Can trauma affect concentration?

Trauma can significantly impact your ability to concentrate because of the way it affects your brain. The hippocampus — an area of the brain responsible for memory — is very sensitive to stress and trauma. Research shows that people who’ve experienced trauma, especially if they have PTSD, often experience a reduced functioning of their hippocampus, which can affect their working memory.

Changes to the hippocampus can also contribute to the persistence of traumatic memories, or flashbacks. People who’ve gone through traumatic events often experience recurring memories of what happened. When your brain is constantly focused on these frightening memories, it can feel like you have brain fog. This can make it challenging to focus on the task at hand.

Associated factors

In addition, the impulsivity that often comes along with PTSD can contribute to problems with attention span. You might be more likely to be distracted because of trauma-related impulsivity.

On top of the difficulties with concentration that trauma can cause, it can also contribute to derealization, which can make the feeling of having brain fog even worse. Derealization describes feeling out of touch with reality or your physical body. It’s different from psychosis because people with derealization understand that their feelings aren’t “normal.” You might feel like “nothing is real” or that “everything is a dream.”

Research shows that the hypervigilance that comes along with PTSD — the feeling of always being on guard for potential dangers — is closely associated with derealization. People who’ve experienced childhood trauma are also more likely to experience dissociative symptoms like derealization.

Some other associated factors that link trauma and brain fog include:

• Sleep problems: Sleep deprivation can make you more likely to zone out, make careless mistakes, or forget important information. Poor sleep quality also reduces your ability to focus and think clearly.
• Substance use disorder: Using substances to cope with trauma can worsen cognitive difficulties over time and lead to even more brain fog.
• ADHD: People who experience childhood trauma are more likely to have ADHD, which can cause symptoms like distractibility and difficulties with focus. 
• Depression and anxiety: Both depression and anxiety are common after trauma and can contribute to a sense of mental fogginess and difficulty concentrating.
• Traumatic brain injury: People who experience a physical injury during a traumatic event are more likely to have cognitive symptoms, like trouble with memory or focus.
• Chronic pain: Living with pain as a result of trauma can make it hard to concentrate — especially if the pain takes up a lot of your mental energy and attention.

How long does brain fog after trauma last?

There’s no clear answer for how long trauma-related brain fog can last. Some people may experience brain fog only immediately following the traumatic event. Others may experience brain fog for years — especially if the trauma is never addressed.

Not everyone who goes through a traumatic experience will develop a trauma disorder like PTSD. And research shows that trauma survivors without PTSD may be better at managing emotional distractions and maintaining focus than people with PTSD, which means it’s possible to be resilient against trauma’s effects on your focus.

However, if you develop symptoms of PTSD, they’re unlikely to go away on their own. Trauma disorders are serious health conditions, and you deserve treatment for them. When left unaddressed, your symptoms may get worse.

Can you reverse focus problems from trauma?

Although the effects of trauma on the brain can be difficult to live with, there’s good news: The brain is moldable. Just like trauma can change the structure and function of your brain, there are ways to not only reverse these effects but also make your brain even stronger and more resilient over time.

Here are some ways you can strengthen your focus, even after experiencing trauma.

Mindfulness and grounding techniques

Mindfulness is all about bringing yourself back to the here and now. Instead of getting swept up in overwhelming thoughts or emotions, mindfulness helps you stay in the present moment. Grounding techniques — like focusing on your breath or naming objects in the room — can be especially helpful when your mind starts to spiral with memories.

Research shows that mindfulness practices can significantly improve focus. They may also help calm the overactive fear responses that often come with trauma. Since hypervigilance is tied to derealization after trauma, it may help with brain fog as well.

Relaxation techniques

Trauma keeps your body on high alert, like it’s bracing for danger 24/7. That constant tension can make it hard to think about anything else and also contribute to derealization and dissociation.

Relaxation techniques, like progressive muscle relaxation or guided imagery, can help your body recognize it’s safe to be at ease. When your body starts to relax, your brain follows, and you’re better able to focus without the constant background noise of stress.

Yoga

Yoga is more than just exercise. It’s a way to reconnect your mind and body. For trauma survivors experiencing brain fog, yoga can be a grounding experience. The combination of physical movement and deep breathing can help guide your attention away from worry and into the present moment. 

Sleep

Sleep is one of the first things trauma effects, and poor sleep can make it almost impossible to focus during the day. Building a regular sleep routine can help you feel more grounded and present. 

If you’re having a hard time sleeping, try going to bed at the same time each night, avoiding screens before bed, or practicing relaxation exercises to wind down. Sleep is essential for repairing brain functions like memory and concentration, so prioritizing it can make a big difference when it comes to brain fog.

Find mental clarity with trauma therapy

If the effects of trauma aren’t diminishing over time or you’ve developed symptoms of PTSD after experiencing a traumatic event, trauma therapy can help. These interventions can help you overcome all of the effects of trauma that you’re experiencing, including brain fog and hypervigilance. 

Some of the most effective treatment methods for trauma include:

• Cognitive behavioral therapy (CBT): CBT for trauma helps you identify and challenge unhelpful thought patterns that both arose from and contribute to trauma symptoms. It’s especially effective for addressing hypervigilance and improving focus by teaching new coping strategies.
• Somatic experiencing: This is a body-focused therapy that helps you process trauma by addressing how it’s stored in the nervous system. It can reduce physical symptoms of trauma, like tension and hypervigilance, and help you feel more grounded in the present moment. It may be especially effective for brain fog symptoms.
• Eye movement desensitization and reprocessing (EMDR): EMDR is an evidence-based treatment for PTSD that uses guided eye movements to help your brain reprocess traumatic memories and reduce their emotional intensity. 
• Expressive arts therapy: Creative outlets — like art, music, or writing — can provide a safe way to express and process emotions that may otherwise feel too overwhelming. 
• Group therapy: Sharing your experiences in a supportive group setting can help reduce feelings of isolation and allow you to learn from others who’ve faced similar challenges. It does carry the risk of retraumatization, so it’s best to work with an individual therapist first. They can help you understand if you’re ready to participate in group therapy.

Find care with Rula

Traumatic events can shake up your entire life, and brain fog may feel like the last thing you want to deal with. But while brain fog (and other symptoms of trauma) can sometimes go away with time, for some people, they may get worse if left unaddressed. Trauma therapy can help you process the events that happened and learn new skills to cope with life after trauma.

At Rula, we have a network of therapists who specialize in over 80 areas, including trauma. Plus, you can book an online therapy session for as soon as tomorrow to start dealing with trauma’s effects.

Get started with Rula today