Are you Depressed & Distracted? | Counselling in Melbourne

How to find a psychologist that's right for you

Are you Depressed & Distracted?

Do you find it hard to enjoy life? Are you easily irritable and have trouble concentrating? Do you often feel low on energy? Do you experience trouble remembering trivial information? Do you lack motivation or are plagued by a feeling of hopelessness? Do you often feel that things aren’t in your control? Is it hard for you to recall when was the last time you felt perfectly calm and happy?

If answers to most of these questions are YES, then chances are that you are experiencing Brain Fog – a common symptom of depression or anxiety.

Contrary to common belief, depression-anxiety is not just limited to a persistent state of sadness. Depression-anxiety is also known to cause confusion, inability to make decisions, feelings of being isolated and lost. A combination of low mood, cognitive deficits or medication can trigger a muddled vision or brain fog.

Brain Fog is a form of depression that acts as a mental smokescreen and stops you from carrying out your daily activities with ease. It puts a facade on your memory and you end up forgetting things that usually you would not.

Brain Fog impacts your ability to concentrate on a task, makes you increasingly restless and confused, and drains you of vital energy.

Brain fog can affect your functionality for several days at a stretch and make it tough for you to focus on work as it significantly slows down the cognitive/thinking process.

Overcoming brain fog and achieving mental clarity to improve cognitive function is all about taking back control and reassuring yourself that ‘everything is alright.’

Often brain fog is an element of depression or anxiety, which you can be overcome by seeking professional counselling services. Counselling in Melbourne psychologists can help to identify the cognitive processes responsible for your condition and then can begin to treat the underlying symptoms through your commitment to having counselling sessions or could simply provide you with some guidance to get your life back on track.

Here are the most important things you can do for yourself to help ease symptoms of depression and brain fog:

Be kind to yourself

Yes, you read that right. Being kind to others is taught in school but unfortunately, self-love is confused with being selfish.

Being kind to yourself means supporting yourself through the trials and tribulations of life instead of falling into the trap of self-blame, harsh criticism and low appreciation for one’s own self.

Self-love can be a wonderful tool to clear out mental clutter and negative thought patterns.

Pick up old hobbies

It doesn’t sound too much to ask, but believe it or not, going back to your old hobbies cab be extremely refreshing.

What’s makes this more enjoyable is you don’t have to learn anything new when you attempt to pick up an old hobby. Simply re-engage in activities that were once pleasurable.

Pleasurable activities will help you release feelings of boredom, confusion and lethargy.

Change Your Diet

The types of foods you eat can cause brain fog. Food allergies. can start at any age or be triggered by poor stomach health.

For example, gluten sensitivity is linked to brain fog. Many people suffer from a gluten allergy but they’re unaware of it.

Other common allergies include eggs, peanuts, soy and dairy products.

Poor cognitive performance can also be caused by dehydration. Water stimulates our stomach bacteria to make sure it stays healthy. Some symptoms of an unhealthy stomach are constipation or diarrhea.

Take note of how your meals sit with you and experiment to discover what foods might be clouding your head and then eliminate them from your diet


Sleep is a critical component of a healthy mind and body

Getting the correct amount of sleep will improve your attention, memory, and mood. Sleep studies suggest that sleep quality is more beneficial compared to being in bed for 10-12 hours. For adults, it’s recommended to have 6 – 8 hours of undisruptive sleep.

 Chere is a checklist for having a better night’s sleep

  • Cool, dark, quiet room
  • Regulate bedtimes and wake up times
  • Winding down techniques such as watching reading a book
  • Avoid alcohol and heavy meals close to bedtime
  • Comfortable bedding
  • Exercise daily


Mental fog and stress can be reduced by incorporating a regular exercise program into your day.

Exercising increases oxygen levels in your blood which gives you that ‘pumped’ feeling. Improved oxygen levels increase the physically and mentally (boosts the brain’s cognitive flexibility) performance abilities in your body.

While maintaining a regular exercise schedule can be a challenge, so try to have a workout buddy start with you until you’re able to establish a daily habit.

Other exercise activities that help to reduce brain fog include yoga, tai chi, and aerobic classes.

The key message here is that any form of exercise can be beneficial so it’s important to choose an exercise routine that works with your schedule, budget, and ability.

While the above are some tips to consider using if you’re experiencing brain fog – But it’s important to note; if you have taken steps to introduce various activities to reduce your ‘brain fog’… And you’re still not experiencing any emotional improvement and you’re still feeling overwhelmed in your daily activities, please consult with your GP or make an appointment with a professional counselling services Melbourne psychologist to assist you in the healing process.

Please note that the information provided in this article is for educational purposes only and should not substitute professional medical or mental health advice. If you or someone you know is in immediate distress or needs assistance, please reach out to a mental health professional or helpline in your country or state.

About the editor, Amelia Cambrell

My name is Amelia and I'm a Senior Psychologist at Counselling in Melbourne. I have over 18-years of experience in the mental health space. I am very driven to get the best outcomes for my clients which can be long lasting by using a range of modalities such as CBT. There is nothing more satisfying than helping adolescents, adults and couples who are feeling confused, frustrated, stuck or overwhelmed, to find more clarity, confidence and happiness in their lives.

Find out more about Amelia Cambrell

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