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1. 1

3. By

25.  Brain fog is often made worse by fatigue, meaning the
more tired you are, the more you notice increased
difficulty with your thinking skills.

26.  It’s important for you and your family to recognize if you’re
experiencing these difficulties, as they can have an impact
on your relationships, daily activities and your return to
work or education.

28.  "The first step to managing problems with memory and
thinking is to accept that you have them.
 it can be hard to accept that the problems you are having
are real. Sometimes this leads people to constantly be trying
to test themselves in order to show they are ok or not.

31.  Use "energy conservation" or “pacing” strategies to pace
yourself through your day and week to save mental energy.
 "Remember that practicing energy conservation strategies
and staying within your “energy envelope” is an effective
way of managing brain fog.

34. Mental/cognitive fatigue:
 Your brain might feel foggy or cloudy, with even simple tasks
exhausting or difficult. You might find it hard to concentrate
and focus on work tasks.

43. Pacing activity

47. ACTIVITY PACING & GRADED EXERCISE THERAPY FOR CFS

48. 1. Take frequent breaks, working for shorter periods of time.
2. Set yourself reasonable targets or goals: for example,
reading just five pages of a book every day.
3. Complete activities when less fatigued For example, if you
tire as the day goes on, do the task in the morning.
PACING STRATEGIES

49. 4. Have a schedule: try to set up your daily/weekly schedule
of tasks.
• It may help to plan activities ahead of time. Keeping a
record, or breaking things down into manageable parts.
PACING STRATEGIES

50. 5. One thing at a time: don’t rush or try to take in too much
information at once, as this can lead to mistakes.
6. Remind yourself it is normal to have cognitive slips sometimes.
PACING STRATEGIES

55.  "Try to work in a quiet environment with no background
distractions.
 You can use ear plugs if needed. If you’re distracted when
reading text, block off parts of the text using paper, or
use your finger as a marker.
Minimize distractions

60.  "Reduce/eliminate other distractions when you are trying to
concentrate (eg. turn off the radio, go to a quiet corner,
clean and organize your workspace, use soft lighting, try ear
plugs or noise cancelling headphones)
Minimize distractions

69. Managing memory
problems

70.  If your memory is affected, you may find it difficult to hold
information in your head in order to use it to make decisions
based on that information.
 You may struggle to recall something that has happened, or
forget to take medication on time.
Managing memory problems

71.  Use a calendar or day planner to keep track of appointments.
 Set reminders on your phone, and use an alarm if that will
help.
 Write things down or use your phone to help you remember.
Use notes, a voice recorder, or use your phone’s camera to
capture visual information you need to remember (eg. parking
stall #).
Managing memory problems

72.  Keep your items, especially important things like your wallet
and keys in the same place.
 If you are forgetting a word, try describing the word, saying
something similar, try thinking of the opposite word.
Managing memory problems

73. 1) Remembering to do things
2) Remembering things that you have done
Managing memory problems

74.  You can use your phone’s calendar app to automatically remind
you when you have to do things.
 If you don’t have a mobile phone, or your phone doesn’t have a
calendar app or reminders. Then get yourself a good old-fashioned
paper calendar, make sure it has plenty of space for each day then
add things to it and get into the habit of checking it at regular
times of the day, say first thing in the morning and last thing at
night.
Remembering to do things

75.  You can enter notes into your phone, either by typing a note
in or, even easier by using a voice recorder.
 You can also use the phone’s camera to capture visual information
that you need to remember. If you don’t have your phone to hand,
or you don’t have a mobile phone, then good old-fashioned paper
and pencil can be a great help; get into the habit of carrying a
small pad and pen around with you.
Remembering things that you have done

77. Psychological Impact and Brain Fog

79. The onset of anxiety can be very real, especially when
you consider job loss, isolation, and worry if brain fog
will affect their future.

81.  It’s important to know that symptoms are often linked: an
increase in one symptom leads to an increase in another
symptom.
 If you’re fatigued, your concentration will be affected, which
in turn will affect your memory, which can then increase your
anxiety and, consequently, your fatigue.

82.  It’s important to remember that your symptoms are a normal
part of recovery following COVID-19..
 Worrying and thinking about your symptoms can often make
them worse. For example, if you focus on headaches, you’re
likely to get more headaches.

83.  Relaxation helps save the limited energy you have while
recovering from illness. It can help control your anxiety
and improve your mood.

89. Mindfulness Meditation to Ease Anxiety

101. Engage in regular communication for social purposes while in
isolation. Use phones, video calls, or social media to engage
with family and friends.

109. Disrupted sleep patterns