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Dr Chido Rwafa-Madzvamutse-Mental Health

As discussed in previous articles, mental health is defined as a state of well-being in which an individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a meaningful contribution to their community. 

Having a clear mind that can focus, learn, remember and solve the challenges of life is a key part of maintaining mental well-being.

Are you struggling with brain fog?

 Do you feel like your mind is cluttered?

 Do you feel your thinking is slowed or sluggish? 

 Do you struggle to concentrate for even short periods of time? 

 Do you struggle to complete tasks and meet deadlines? 

 Do you struggle to read, comprehend what you have read and to remember the content? 

 Do you struggle to be present in meetings or in class?

Why is mental clarity so important?

Mental clarity helps us:

 To focus 

 To be productive and effective

 Feel less overwhelmed and stressed

 Reduce our anxiety levels

 Make good decisions

 Problem solve better

 Regulate and manage our emotions better 

What can affect mental clarity and cause brain fog?

Though not formally recognised as a mental health disorder, brain fog describes a group of symptoms related to difficulties in thinking clearly. Often people with brain fog report mental sluggishness, poor focus and concentration, difficulty learning of retaining information learnt. Brain fog may be due to:

 Fatigue

 Poor sleep

 Distraction 

 Poor nutrition or hunger

 Unconducive work or learning environments such as poor lighting, noisy or unsafe environments

 Stress and anxiety

 Depression 

 Alcohol or substance intoxication or withdrawal effects

 Psychotic mental health problems

 Cognitive decline and dementia

 Physical health conditions e.g. thyroid disease, vitamin deficiencies and Covid-19

How can I improve my mental 

clarity? Clean out physical clutter

Part of clearing out mental clutter and brain fog is having a clean and conducive physical environment. A messy office, home or room competes for our attention and this affects our mental clarity. Take time to tidy up your surroundings to create a conducive environment for mental clarity. Develop and write down a to do list for each day, week and month. 

A to do list that only exists in our minds will be difficult to stick to and this can reduce our mental clarity on what needs to be done, what has been done and what we are struggling to do.

Journal your thoughts:

This helps to transfer our many thoughts and emotions onto paper and this will also aid in mental de-cluttering

Manage distractions

Distractions can be internal or external. Internal distractions include difficult emotions as well as our own thoughts. External distractions include a difficult relationship, work or school challenges as well overuse of digital technology and social media.

Avoid multi-tasking

This affects our focus and concentration and makes it difficult to maintain mental clarity. 

Eat well, exercise regularly and get enough sleep  Physical well-being has strong influence on mental clarity and mental well-being. We will struggle to have mental clarity if we are hungry or overfed. Nutrition is a big part of improving mental clarity. Sleep deprivation and fatigue are often underlying problems with brain fog so adequate rest is essential to mental clarity. Exercise has also been shown to help improve focus and mental clarity. If you think that you or someone that you know may be struggling with a mental health problem, please contact your nearest health care provider and get help.

l Association of Healthcare Funders of Zimbabwe (AHFoZ) article written by Dr Chido Rwafa-Madzvamutse, Consultant Psychiatrist.

Feedback (Dr. Chido Rwafa Madzvamutse Whatsapp+263714987729)(www.ahfoz.org; [email protected])