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Conditions & Practical Support

Pick what you’re here about. Only that one opens, with one thing to try first. You don’t need a diagnosis to use anything here.

Looking for help with a moment rather than a condition? What’s Getting in Your Way?

This page does not replace emergency or professional care.

Pick what you’re here about

ADHD and Autism

Lifelong differences in how the brain works. Support that fits you, not fixing or curing.

Medical and Neurological

Health events and conditions that can change memory, attention and energy.

Mood, Anxiety and Trauma

When low mood, worry or trauma make thinking harder.

Sleep and Body

When sleep, energy or pain make thinking harder.

What helps

Choose a condition above. Its ideas will show here.

ADHD and Autism

Change condition

Adult ADHD and other brain differences: getting started, managing time, and following through.

Autism-specific ideas are not here yet; these everyday supports may still help.

Try this first

Keep plans where you can see them

Try keeping important information in one reliable place, such as a notebook, a wall calendar, or an app, and set reminders for the things that matter most. Clear boxes, a checklist, or a whiteboard can keep tasks in sight so you don't have to hold them in your head.

Open the Working Memory Toolkit

Two more ideas, when you are ready

  • Work in short stretches

    NIMH suggests short breaks during tasks that need sustained attention, and breaking large tasks into smaller, more manageable steps. Try a block length that feels doable and adjust it. The best length differs from person to person; this is a practical tip, not a tested treatment.

  • Get a heads-up before changes

    If switching tasks or sudden changes are hard, try a timer or alarm a few minutes before you need to switch, or ask for plans in writing ahead of time. Before an important call or meeting, you might jot down the main points you want to make. Use what helps you; you shouldn't have to hide how you work.

Talk with a professional about ADHD assessment and support

A doctor or mental health professional can talk with you about an assessment. For adults with ADHD, the most common treatments are medication and talking therapies such as CBT, and not everyone needs or wants medicine. Some adults also work with an ADHD coach on planning skills, and you may be able to ask for changes at work.

When to get help: Talk to a doctor or mental health professional if attention, organization, or time problems are causing real trouble at work, at home, or in relationships. If thinking changes are new for you later in life, get them checked, because ADHD symptoms begin in childhood and other causes may need to be ruled out.

Go further

About this, and sources for ADHD and Autism

ADHD symptoms begin in childhood, but many adults are not diagnosed until later. In adults, ADHD often affects attention, getting started, managing time, and staying organized. "Neurodivergent" is a broader everyday word for brains that work differently from what is considered typical, and it can include autism as well as ADHD. It is not a diagnosis, and you do not need one to use the ideas here. Being neurodivergent is not something to fix. These ideas are about support that fits how you work.

What you might notice

  • At work: A simple task sits untouched until the deadline is close, or you lose track of time in the middle of something.
  • At home: Bills, forms, or laundry pile up even though you meant to deal with them.
  • With other people: You run late or forget something you promised, or busy group conversations and last-minute changes leave you drained.

Sources

Link to this condition: uontop.net/conditions#neurodivergent

Brain Fog

Change condition

Feeling mentally cloudy, thinking more slowly, or struggling to concentrate. Explore practical support even if you're unsure what's contributing.

Try this first

Write down what matters

Keep important information in writing, such as a notebook, calendar, or phone notes, so you don't have to hold it in your head.

Open Brain Fog Rescue

Two more ideas, when you are ready

  • Take short breaks

    Short breaks through the day can ease mental tiredness. Save harder tasks for the times you feel clearest. This is a practical tip, and the best break length differs from person to person.

  • Look after the basics

    Sleep, regular movement as your health allows, and eating regularly can affect how clear your thinking feels. They support thinking; they are not a cure for any health condition.

Talk to a health professional if it is getting in the way

See a doctor if brain fog disrupts your daily activities, you often forget appointments, or you have trouble completing ordinary tasks or paying attention when someone is talking to you. A doctor can look for causes such as sleep problems, mood, medicines, and medical conditions.

When to get help: If a change in your thinking is new or getting worse, talk to a health professional.

Go further

About this, and sources for Brain Fog

"Brain fog" is an everyday phrase, not a diagnosis, and you do not need a diagnosis to use the ideas here. Cleveland Clinic describes it as a collection of symptoms that affect thinking. Many different things can contribute, including not enough sleep, stress, anxiety or depression, hormonal changes, some medical conditions, and recovery from illness or cancer treatment. There is no single cause and no single fix, so the other tiles on this page may help you find what fits.

What you might notice

  • At work: Your thinking feels slow or cloudy, and it's hard to keep your attention on one task.
  • At home: You forget what you were about to do, or things take longer than they used to.
  • With other people: It's harder to follow a conversation or find the word you want.

Sources

Link to this condition: uontop.net/conditions#brain-fog

Concussion

Change condition

Slower thinking, tiring quickly, and trouble concentrating after a bump or blow to the head.

Try this first With a professional

Follow your care team's plan for rest and return

Ask your doctor how much to rest at first and how to build your usual activities back up gradually. Clinical guidance says symptoms coming back with effort can be a guide to how much is too much. Don't drive until you feel fully recovered, and go back to sport or risky work only when a health professional says it is safe.

Two more ideas, when you are ready

  • Take short breaks during thinking tasks

    Short rest breaks during reading, screen work, or busy tasks can help when tiredness builds. There is no set number of minutes that suits everyone.

  • Turn down noise and light

    If light or sound bothers you, try quieter spaces, earplugs or noise-canceling headphones, and lower screen brightness. This is a practical tip.

See a doctor if symptoms last

If your symptoms last more than 2 weeks, or get worse at any time, see a doctor. They can check for other causes and may refer you to a concussion specialist.

When to get help: If you have hit your head and take medicine that thins your blood, get urgent medical advice. See a doctor if symptoms last more than 2 weeks, or if you are not sure it is safe to drive or go back to work.

Go further

About this, and sources for Concussion

A concussion is a temporary injury to the brain caused by a bump, blow, or jolt to the head or body. Thinking and memory symptoms are common, such as trouble concentrating, feeling slowed down or mentally foggy, and memory problems. Most people recover quickly and fully, and most feel better within a couple of weeks, but some have symptoms for longer. If your injury was more serious, or recovery is not going as expected, speak to your care team.

What you might notice

  • At work: Reading or screen work tires you out much sooner than it used to.
  • At home: You lose track of what you were doing when someone interrupts.
  • With other people: Busy rooms, bright light, or several people talking at once feel like too much.

Sources

Link to this condition: uontop.net/conditions#concussion

Thinking & Memory After Stroke

Change condition

Attention, memory, and planning the steps of everyday tasks.

Try this first With a professional

Ask whether your thinking has been checked

Ask your stroke team whether your memory and thinking have been assessed. UK guidance recommends checking for thinking problems after a stroke, and helping families understand them.

Two more ideas, when you are ready

  • With a professional

    Practice everyday tasks with your rehab team

    Guided, repeated practice of real tasks, such as making a meal or paying a bill, is a common part of stroke rehabilitation. Your therapists can suggest which tasks fit your goals and how to practice safely.

  • Use memory aids and routines

    Diaries, lists, calendars, and alarms, along with steady routines and reminders around the home, are among the memory supports named in UK stroke rehabilitation guidance.

One more idea for Thinking & Memory After Stroke
  • Plan, do, then check

    Before a task, try saying or writing down your goal and the steps. Afterward, look at how it went and what you might change next time. Rehabilitation therapists sometimes teach this kind of self-checking after a stroke, and can help you make it a habit.

When to get help: Tell your doctor or rehab team if memory, attention, or planning problems are getting in the way of daily life, or if your mood changes after a stroke.

Go further

About this, and sources for Thinking & Memory After Stroke

Besides movement and speech, a stroke can affect attention, memory, and planning. These changes can vary over time and from place to place. Stroke rehabilitation often includes activities to help with memory, concentration, and thinking, called cognitive rehabilitation.

What you might notice

  • At work: Planning the steps of a job takes more effort than it used to.
  • At home: A changed appointment time or new instructions don't stick.
  • With other people: Following a conversation is harder when there is background noise.

Sources

Link to this condition: uontop.net/conditions#stroke

Early Dementia

Change condition

Forgetting more often, missing appointments, and keeping track of plans.

Try this first With a professional

Book a visit and write down what you have noticed

If you are worried about your memory or thinking, see a doctor sooner rather than later. A doctor will ask about your symptoms and your general health, and may arrange blood tests and a memory or thinking check to look for other causes. Before the visit, it can help to jot down examples of what you have noticed and when. This note-taking is a practical tip, not a medical requirement.

Two more ideas, when you are ready

  • Keep a daily home base

    Try a calendar or whiteboard in a spot you see often, with the date, the day's plans, and key notes. To-do lists and notes can help too.

  • Give important things a home

    Try putting your keys, wallet, phone, and glasses in the same place each day, and following a daily routine.

Ask what else could be affecting your memory

Tell the doctor about your sleep, mood, stress, and any medicines you take, because these can affect memory too. Don't stop or change a medicine on your own; ask your doctor first.

When to get help: See a doctor if memory changes are new, getting worse, or making everyday things such as driving, handling bills, or finding your way harder. The Alzheimer's Association describes sometimes forgetting a name or appointment and remembering it later as a common age-related change, and describes memory loss that disrupts daily life as a sign that should be evaluated by a doctor. If someone close to you has raised a concern, it is worth booking a visit.

Go further

About this, and sources for Early Dementia

This page is for people who have noticed memory or thinking changes and want to know what to do next. Memory problems do not necessarily mean dementia, and stress, anxiety, depression, infections, an underactive thyroid, and side effects of some medicines can all affect memory. Only a doctor can tell what is behind a change. The first signs of dementia are often mild and not always easy to notice, so it is worth getting new or worsening changes checked promptly rather than waiting.

What you might notice

  • At work: Keeping track of dates and plans takes more effort than it used to.
  • At home: You misplace things more often, or can't remember whether you already did something.
  • With other people: You miss an appointment or a get-together you meant to keep, or words are harder to find mid-conversation.

Sources

Link to this condition: uontop.net/conditions#early-dementia

Chemo Brain & Cancer-Related Brain Fog

Change condition

Memory, focus, and finishing tasks during and after treatment.

Try this first

Use one place for reminders

Try keeping appointments, tasks, and notes in one place, such as a planner, a notebook, or your phone.

Open the Working Memory Toolkit

Two more ideas, when you are ready

  • Save hard tasks for clearer times

    Notice when you feel most alert, and when you can, plan demanding tasks such as calls, decisions, and reading for those times.

  • Keep routines and do one thing at a time

    Daily routines, and focusing on one task at a time, can make things easier. Some people also plan ahead to cut down on daily choices, such as setting out clothes the night before.

Tell your cancer care team

Tell your care team about any changes in memory or thinking, whenever they start. Ask whether a specialist, such as an occupational therapist, could assess or help. Early research suggests cognitive skills training may help some people, but more studies are needed.

When to get help: Tell your cancer care team, or your regular doctor if treatment has ended, about thinking changes at any point.

Go further

About this, and sources for Chemo Brain & Cancer-Related Brain Fog

Many people notice changes in memory, focus, or thinking during or after cancer treatment. This is often called "chemo brain," though treatments other than chemotherapy can cause it too. For many people it improves within a year after treatment ends, though some notice changes for longer. The American Cancer Society also lists other possible factors, such as the cancer itself, tiredness, pain, trouble sleeping, stress, anxiety, depression, and other health conditions.

What you might notice

  • At work: Finishing a task, or learning something new, takes longer than before.
  • At home: You forget things you would normally remember.
  • With other people: Words or names are harder to find mid-conversation.

Sources

Link to this condition: uontop.net/conditions#oncology

Peri/Menopause Brain Fog

Change condition

Changes in focus, memory, and finding words during perimenopause and menopause.

Try this first

Put reminders outside your head

Try one place for appointments, tasks, and notes, such as a calendar, notebook, or phone, with alerts for the things that matter most. This is a practical tip rather than a menopause treatment.

Open the Working Memory Toolkit

Two more ideas, when you are ready

  • Look after sleep and tiredness

    NHS advice for menopause includes getting plenty of rest and keeping to regular sleep routines, and notes that CBT can help with sleep problems. Poor sleep and tiredness can make memory and concentration feel worse.

  • Notice mood and worry too

    Mood swings, low mood, and anxiety are common around perimenopause and menopause, and looking after your mental wellbeing can help with symptoms. If low mood or worry is taking over, see the Depression and Anxiety topics.

Talk with a doctor about your options

Early advice can help reduce the effects of perimenopause and menopause on your health, relationships, and work. A doctor can talk with you about the options and check whether something else could be behind the thinking changes.

When to get help: See a doctor if you think you have symptoms of perimenopause or menopause and want to know your options. Get thinking changes checked if they are getting worse, or getting in the way of daily life, because many things besides menopause can affect memory and concentration.

Go further

About this, and sources for Peri/Menopause Brain Fog

Perimenopause is the time leading up to menopause. One of the first signs is usually a change in periods. Menopause and perimenopause symptoms usually last 7 to 9 years, sometimes longer, and can change over that time. Some people notice problems with memory or concentration, sometimes called brain fog. NHS guidance links these to sleep problems and tiredness, which can make them feel worse. Research on how the menopause transition affects thinking is still developing, and thinking changes have many possible causes, so it is not safe to assume menopause is the reason.

What you might notice

  • At work: You lose your place in a task or can't find the word you wanted in a meeting.
  • At home: You walk into a room and forget why, or lose track of what you were doing.
  • With other people: Names and words come to mind more slowly, and it's harder to follow a busy conversation.

Sources

Link to this condition: uontop.net/conditions#perimenopause

Depression

Change condition

Low energy, slow decisions, and trouble concentrating.

Try this first

Plan one small thing you used to enjoy

Try planning one small activity you usually enjoy each day, even when you don't feel like it. Doing it can sometimes lift your mood a little. A therapist can help build this into a plan.

Two more ideas, when you are ready

  • Do what you can, as you can

    Decide what matters most today and what can wait. If a task is quick, such as replying to one message, you might try doing it now. Small finished tasks can make a low-energy day feel more manageable.

  • Hold off on big decisions

    When you can, put off major life decisions until you feel better, and talk them over with people who know you well.

Work with a therapist on harsh thoughts

In cognitive behavioral therapy (CBT), people learn to notice and question harsh, all-or-nothing thoughts, such as "I can't do anything right." Writing thoughts down can be part of this. A therapist can guide it.

When to get help: Talk to a doctor or mental health professional if low mood or loss of interest lasts most of the day, nearly every day, for 2 weeks or more.

Go further

About this, and sources for Depression

Depression is more than feeling low for a few days. It can make it hard to concentrate, remember, and make decisions, and it can drain your energy. Most people with depression benefit from treatment, usually talking therapy, medication, or both.

What you might notice

  • At work: Small decisions take a long time, and your focus keeps slipping.
  • At home: Everyday tasks feel heavy, so they wait.
  • With other people: You pull back from plans, or find it hard to keep up in conversations.

Sources

Link to this condition: uontop.net/conditions#depression

Anxiety

Change condition

Worry that is hard to switch off, racing thoughts, and trouble concentrating.

Try this first

Try a set worry time

Set aside a short time each day, such as 15 minutes, for worries. When a worry comes up earlier, jot it down and save it for that time. In one small study this helped some people worry less, though results vary.

Find Your Next Step

Put what's on your mind into words. We'll help you sort through it and choose one manageable next step.

Help me get started

Two more ideas, when you are ready

  • Slow your breathing, or notice your surroundings

    Try breathing gently into your belly for a few minutes, counting slowly if that helps. Or name things you can see, hear, and touch around you. Either can help bring your attention back to the present. If a relaxation exercise ever makes you feel worse, stop, and talk it over with a therapist.

  • Write the next practical step

    When a worry is about something you can act on, try asking what you could practically do, then write a specific plan, such as "open the email" or "find the form," and when you will do it.

Ask about CBT

Cognitive behavioral therapy (CBT) is a well-researched talking therapy for GAD. Medicine is another option to discuss with a doctor. Exercise, mindfulness, and good sleep can add to these treatments. Other forms of anxiety, such as panic or social anxiety, may call for different approaches, so ask a professional what fits.

When to get help: Talk to a doctor or mental health professional if worry or fear is hard to control on most days, or if anxiety is affecting your work, sleep, or relationships.

Go further

About this, and sources for Anxiety

Everyone feels anxious sometimes. Anxiety disorders come in several forms, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and phobia-related disorders, and it is common to have more than one. The ideas here were chosen for ongoing, hard-to-control worry, which is the main feature of GAD. With GAD, worry about everyday things happens on most days and gets in the way of life. It can make it hard to concentrate, relax, and sleep. Talking therapy, especially CBT, and medicine can help.

What you might notice

  • At work: Worry pulls your attention away from the task in front of you.
  • At home: Your mind runs through what might go wrong, and it is hard to settle or sleep.
  • With other people: It is hard to be present in a conversation while your thoughts race.

Sources

Link to this condition: uontop.net/conditions#anxiety

OCD (Obsessive-Compulsive Disorder)

Change condition

Unwanted thoughts that keep coming back, and urges to check or repeat things.

Try this first With a professional

Look for CBT with ERP

The main evidence-based talking therapy for OCD is cognitive behavioral therapy (CBT) with exposure and response prevention (ERP), done with a trained therapist. It starts with less difficult situations and builds up slowly. Please don't try to set up exposure exercises on your own; a therapist plans these with you. Medicine is another option a doctor can discuss.

Two more ideas, when you are ready

  • With a professional

    Be careful with checking and reassurance

    Checking, or asking others again and again whether something is OK, can bring quick relief but may keep the cycle going. You don't have to stop on your own. A therapist can help you, and the people close to you, decide how to respond.

  • Learn how OCD works

    Reading reliable information about OCD can make the pattern of unwanted thought, distress, and urge easier to recognize, and can show that it is a known, treatable condition.

One more idea for OCD (Obsessive-Compulsive Disorder)
  • Connect with others who understand

    Many people with OCD find support groups helpful for coping ideas and feeling less alone. Family members can get information and support too.

When to get help: If unwanted thoughts or checking take up a lot of your time or cause you distress, talk to a doctor or mental health professional and ask about CBT with ERP.

Go further

About this, and sources for OCD (Obsessive-Compulsive Disorder)

OCD involves unwanted thoughts, images, or urges that keep coming back (obsessions), and repeated actions or mental acts done to ease the distress (compulsions), such as checking. Everyone double-checks sometimes. With OCD, the thoughts and urges are hard to control, take up a lot of time, and cause real problems in daily life. OCD is treatable.

What you might notice

  • At work: You re-read or re-check an email or a task many times before you can let it go.
  • At home: Leaving the house takes a long time because you go back to check the door, the stove, or the switches.
  • With other people: You often ask someone close to you to confirm that something is OK, and the relief doesn't last long.

Sources

Link to this condition: uontop.net/conditions#ocd

PTSD & Complex PTSD

Change condition

Staying focused, feeling on alert, and remembering everyday details.

Try this first

Slow breathing to help your body settle

Try breathing gently into your belly for a few minutes. If a relaxation exercise ever makes you feel worse, stop, and talk it over with a therapist.

Two more ideas, when you are ready

  • Notice what sets things off

    Keeping a simple diary can help you spot triggers, such as certain sounds or smells. A few words are enough, and you don't need to write about what happened. If it stirs things up, stop and talk it over with a therapist. This is a practical tip.

  • Set regular start and stop times

    Set regular start and stop times for work, so long days don't wear you down. This is general work-stress advice, not a PTSD treatment.

Find trauma-focused therapy

The talking therapies with the most research support for PTSD are trauma-focused, such as Cognitive Processing Therapy, trauma-focused CBT, EMDR, and Prolonged Exposure. A therapist can also help you learn and practice skills that can help you manage your symptoms. If you have lived through repeated or long-lasting trauma, look for a professional with trauma training. If you take a medicine for PTSD, don't stop it unless your doctor tells you to.

When to get help: If trauma memories, feeling constantly on alert, or shutting down are affecting your daily life, talk to a doctor or a mental health professional with trauma training.

Go further

About this, and sources for PTSD & Complex PTSD

PTSD can develop after a very stressful, frightening, or distressing event. Complex PTSD (C-PTSD) is linked to repeated or long-lasting trauma, such as ongoing abuse or neglect. Its symptoms are largely the same as PTSD, and the international diagnostic system ICD-11 adds ongoing difficulty managing emotions, feeling deeply worthless or ashamed, and finding close relationships hard. C-PTSD is a separate diagnosis in ICD-11 but not in the US DSM-5. Trouble concentrating and sleeping are common after trauma. Trauma-focused talking therapies, such as trauma-focused CBT and EMDR, are the main treatments named for PTSD. Whether C-PTSD needs different approaches is still being studied, so a professional with trauma training can help decide what fits.

What you might notice

  • At work: Concentration slips, especially when you feel on edge.
  • At home: Appointments or everyday details slip your mind.
  • With other people: Some places or conversations take a lot of energy because your body stays on alert.

Sources

Link to this condition: uontop.net/conditions#cptsd

Sleep Apnea

Change condition

Daytime tiredness, slower thinking, and attention that fades.

Try this first With a professional

Ask a doctor about sleep apnea testing

If you snore loudly, someone notices you gasp or stop breathing during sleep, or you feel very sleepy during the day, ask a doctor about sleep apnea. Diagnosis usually involves a sleep study. Sleep apnea can be serious if it is not diagnosed and treated.

Two more ideas, when you are ready

  • With a professional

    Work with your provider on treatment

    Common treatments include a breathing device such as a CPAP machine worn during sleep, and lifestyle changes that your provider may suggest, such as limiting alcohol, not smoking, sleeping on your side, and a healthy weight. If your device is uncomfortable or hard to use, tell your provider. Treatment may not clear every thinking problem.

  • Don't drive or do risky tasks when very sleepy

    If you feel very sleepy, avoid driving and other tasks where a lapse could hurt you or someone else, and tell your doctor. Without treatment, sleep apnea can raise the chance of a serious accident caused by tiredness, such as a car accident. Ask your doctor whether any driving rules apply to you.

One more idea for Sleep Apnea
  • Plan demanding tasks for when you are most alert

    Notice when your thinking is clearest and save harder tasks for then, and use reminders for the rest. This is a practical tip, not a treatment for sleep apnea.

When to get help: See a doctor if you snore loudly, gasp or stop breathing in your sleep, or feel very sleepy during the day, especially if concentration or memory is affected. Don't drive when you feel very sleepy.

Go further

About this, and sources for Sleep Apnea

Sleep apnea is a common medical condition in which breathing stops and starts many times during sleep. Signs include snoring, gasping for air during sleep, and feeling very sleepy in the day. Untreated, it can affect concentration, decision-making, and memory. Sleep apnea can be diagnosed and treated, but it needs a doctor. This page is about sleep apnea only. Trouble falling or staying asleep is a different problem that is worth raising with a doctor too.

What you might notice

  • At work: Your attention fades in the afternoon or in long meetings.
  • At home: You read the same page twice, or forget why you walked into a room.
  • With other people: You are shorter with people, or miss parts of conversations, when you're tired.

Sources

Link to this condition: uontop.net/conditions#sleep-apnea

Long COVID

Change condition

Brain fog, finding words, and energy that runs out after effort.

Try this first

Keep a simple symptom and activity diary

Noting what you did and how you felt afterward can help you spot what makes symptoms better or worse. NHS advice is to keep a diary to track these triggers, and some people use an app. A doctor may also suggest it.

Two more ideas, when you are ready

  • With a professional

    Ask about pacing and help with thinking

    WHO guidance conditionally recommends education and skills training in energy conservation, including pacing, for symptoms that worsen after effort, and a mix of education, self-management skills, and cognitive exercises for thinking problems. These are usually taught by a rehabilitation team. NHS services can include cognitive rehabilitation for memory, concentration, and thinking.

  • With a professional

    Check before restarting exercise

    NHS advice is not to start exercising again before talking to a GP or specialist, and to stop if exercise brings on symptoms.

When to get help: See a doctor if you think you might have Long COVID, or if symptoms are getting worse. Get urgent help for sudden or severe new symptoms.

Go further

About this, and sources for Long COVID

Long COVID is a chronic condition that can follow a COVID-19 infection and, by the CDC definition, is present for at least 3 months. Problems with memory and concentration, often called brain fog, are among its most common symptoms. Symptoms can get better, come and go, or new ones can appear. Some people find their symptoms get worse after stress or being more active.

What you might notice

  • At work: Thinking tasks leave you drained.
  • At home: A busy day can leave your symptoms worse afterward.
  • With other people: Finding the right word, or keeping up in a conversation, is harder than it used to be.

Sources

Link to this condition: uontop.net/conditions#long-covid

Chronic Pain & Fibromyalgia

Change condition

Losing your train of thought, and focusing through pain and poor sleep.

Try this first

Pace yourself

Break big household or work tasks into small steps, and rest between them. Try not to use up all your energy in one day. Pacing is a common part of managing long-term pain, and a physiotherapist or occupational therapist can help you build a plan.

Two more ideas, when you are ready

  • Change position during long tasks

    Stiffness, including in fibromyalgia, can be worst after staying in one position for a long time. Taking breaks to change position, such as a short walk or a stretch, is a common pacing tip. Find a rhythm that works for your body.

  • Get absorbed in something you enjoy

    Making room for activities you enjoy, such as hobbies and interests, is one part of a chronic pain self-management plan described by the VA. Research on whether distraction itself lowers chronic pain is mixed, so treat this as a way to keep life enjoyable, not a pain treatment.

Build a movement plan and ask about talking therapy

For many kinds of long-term pain, clinical guidance lists gradual exercise and talking therapies such as CBT among approaches that can improve pain and function, and NCCIH reports that mindfulness programs and CBT both helped reduce pain intensity in chronic pain generally, though NCCIH calls the evidence on mindfulness for fibromyalgia unclear. For fibromyalgia, regular gentle exercise is one of the most useful ways to manage it. Start low and build up slowly, and check with your doctor first; a physical therapist can help plan it.

When to get help: Talk to a doctor if pain or fog is affecting work or daily life, or if your symptoms change or new ones appear. Check with your doctor before starting a new exercise routine, and don't use an unproven product or practice to delay seeing a provider about chronic pain.

Go further

About this, and sources for Chronic Pain & Fibromyalgia

Chronic pain is pain that lasts for months rather than days or weeks, and it is common. Fibromyalgia is one long-term condition that causes pain across the body, tiredness, and poor sleep. Many people with long-term pain, including fibromyalgia, notice trouble concentrating, thinking clearly, and remembering, and people with fibromyalgia sometimes call this "fibro fog." Research suggests some people with chronic pain do have more trouble with attention and planning, but the studies have limits, and sleep, medicines, and mood can all play a part. There is no cure for fibromyalgia, and chronic pain can be managed in many ways. A mix of movement, talking therapy, and sometimes medicine can help.

What you might notice

  • At work: Pain makes it hard to stay with a task, especially with distractions around you.
  • At home: You lose your train of thought, or mix up details.
  • With other people: You forget or mix up words in the middle of a conversation.

Sources

Link to this condition: uontop.net/conditions#chronic-pain

Everyday ways to support thinking (optional)
  • Let your surroundings do some of the remembering. Put reminders, plans, and important information outside your head, where you can see them. For example: A calendar or phone alerts for appointments. One notebook or app for notes and tasks. Labels on cupboards. Keys, phone, and glasses kept in the same place each day.
  • Plan around your energy. Notice when your thinking feels clearest, and save harder tasks for those times when you can. Take breaks before you run out of energy, not only after. For example: Doing paperwork at your best time of day. Breaking a big job into small steps. Resting between demanding tasks.
  • Keep daily routines steady. Routines mean fewer things to remember and decide. A regular sleep and wake time also supports sleep. For example: Similar wake-up and bedtimes. One spot where the day's plan lives. A short wind-down in the evening.
  • Care for your body. Sleep, movement, and slow breathing can affect how clear your thinking feels. They support thinking; they are not a cure for any health condition. For example: A few minutes of slow belly breathing. A short walk, if your health allows. A regular bedtime.
  • Treatment and skills training with a professional. Some approaches need an assessment and guidance from a trained professional. These include talking therapies such as CBT, cognitive rehabilitation, speech and language therapy, occupational therapy, and medical treatment for problems such as sleep apnea. For example: CBT with exposure and response prevention (ERP) for OCD. Memory and attention rehabilitation after a stroke. Sleep testing and treatment for sleep apnea.

If a change in your thinking is new, sudden, or getting worse, talk to a health professional.

Sources: NIA: Memory problems, forgetfulness, and aging (opens in a new tab); American Cancer Society: Chemo brain (opens in a new tab); NCI: Memory or concentration problems and cancer treatment (opens in a new tab); NICE NG236: Stroke rehabilitation in adults (section 1.5, cognitive functioning) (opens in a new tab); NHS: Breathing exercises for stress (opens in a new tab); NIMH: Obsessive-Compulsive Disorder (brochure) (opens in a new tab); NIA: Cognitive health and older adults (opens in a new tab); NHLBI: Sleep apnea (What is sleep apnea?) (opens in a new tab)