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This article was co-authored by Trudi Griffin, LPC, MS. Trudi Griffin is a Licensed Professional Counselor in Wisconsin specializing in Addictions and Mental Health. She provides therapy to people who struggle with addictions, mental health, and trauma in community health settings and private practice. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
This article has been viewed 11,724 times.
After having chemotherapy, many cancer patients report feeling brain fog or cloudiness that makes it difficult to complete everyday tasks such as remembering common words, multitasking, or concentrating. This fog in thinking has many medical names including cancer treatment-related cognitive impairment or post-chemotherapy cognitive impairment.[1] It is also known simply as chemo brain. A few small adjustments to your daily life can help you handle this condition.
Steps
Method 1
Method 1 of 3:
Organizing Your Daily Life
- 1Slow down your expectations for yourself. If you're used to staying busy, it may be hard to slow down your life. However, it's important to remember that it's okay to take it easy and accomplish less each day. Essentially, you've experienced a trauma by going through treatment for cancer. It's okay to do less than you may have previously done, as it will take time for you to recover.
- Allow yourself time to adjust your priorities and expectations according to your current abilities, which may not match up to your pre-cancer self.
- Talk to your friends, family, and co-workers about your new needs. Say, "I know that I've always taken care of all of the household duties, but I'll need everyone to chip in now," or "I may need to come back part-time for now, as I'm still in recovery."
Keep a planner. Keep a planner or daily organizer. In your planner you can write down things you need to do for the day, events, birthdays, and other reminders.- Consider using your cell phone as a planner. If you have a smartphone, you can set audio-visual reminders for tasks that you need to complete.
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Make to-do lists. Chemo brain makes it difficult to remember tasks, so a to-do list can help you stay on track. To-do lists would ideally be written in your planner or on your cell phone. It is best to keep all important information in one place so you don’t get mixed up.- Create a to-do list in the evening for the following day. Write down any calls or errands that need to get done.
- Consider writing a to-do list in a very visible place in your home. The downside is that you have to take the list with you when you leave, and remember to put it back up when you get home!
- Try to create to-do lists that allow you to shift tasks if you need to. For example, have a couple of things that you have to get done, followed by things that would be nice to get done, and finally things that don't really need to get done, which could get moved to another day if need be.
Write down information. Record addresses, phone numbers, or any important information immediately. Write these notes in your planner, cell phone, or a sticky note.- Keep a message board in your home. Place your message board near the phone or on the refrigerator. That way you and your family will know exactly where to find and write urgent messages.
Stay organized. Since chemo brain affects the memory, it is helpful to keep your belongings organized. Create a specific place for your keys, wallet, laptop, medications, and any other important items. Remember to put things back in their designated spot after use.- Put a basket at your front door for your keys, cell phone, and wallet.
- Put medications or supplements in a place where you will take them. For example, keep supplements on the kitchen counter if you take them before breakfast.
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Method 2
Method 2 of 3:
Increasing Your Productivity
Eliminate distractions. Multitasking may present a great challenge when dealing with chemo brain. Accept this as one of your limitations. When you are doing an activity, like cooking or reading, keep distractions away. Focus on doing one thing at a time. [2]
Have conversations in quiet places. Whether you are meeting a friend, speaking with a coworker, or talking on the phone, look for a quiet place to chat. Conversations require your full attention and any loud spaces will be distracting. [3]
Stimulate your mind. Although some doctors say that mental activity will not reverse the damage done to the brain during chemotherapy, cognitive activity will do no harm. You will get better at an activity if you practice it.[4]It may not help in eliminating brain fog, but the emotional benefits are significant. Search for activities that you enjoy. You may do these activities at home or in a group setting.- Consider taking a class. Music lessons, language classes, or art lessons will stimulate the mind and, hopefully, add some fun to your day.
- Crossword puzzles and memory games are good activities to try at home.
Exercise regularly. Physical activity is good for the body and mind. Exercise improves your mood, your physical health, and makes you more alert. [5]- Try swimming, yoga, or walking. These are all low impact and stimulating forms of movement that won’t completely exhaust the body.
Eat vegetables. Vegetables are among foods that are most likely to keep your mind active, especially as you get older. They also nourish the body, aiding in your healing process.[6]
Get rest. Sleep is a key component to optimal brain function. Chemotherapy is draining for the body. Help yourself recuperate by getting a healthy amount of sleep each night.- Maintain a regular sleep schedule when possible. Your body and mind will become accustomed to that schedule and will make the most of your rest time. Take naps earlier in your day if you feel fatigued. [7]
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Method 3
Method 3 of 3:
Fostering Supportive Relationships
Talk to a loved one. Friends and family can help you cope if you explain what you are going through. Share how your symptoms affect your daily life and mood. Letting people know what is going on can relieve stress and help you focus on the tasks at hand. [8]- You may need to sit down and have a family talk. Give yourself ample time to explain what you're experiencing, and let your family members ask clarifying questions.
- Try starting off the conversation by saying, “I want to talk to you about something I’ve been going through. I think you might be able to help me out. Let me know when would be a good time to chat.”
Explain the condition to people who don’t know you well. It may help to tell acquaintances or coworkers about your symptoms. Like talking to a loved one, you may feel relieved once others know what's going on. Explain the effects that chemotherapy is having on your thinking processes, as well as the exhaustion it induces.[9]- You may not want to go into detail about your illness, but people will usually accommodate you if you give a short explanation. Try saying, “I’m feeling so fatigued, can we take a break and talk about this later?”
Talk to an oncology psychologist or doctor. If chemo brain is severely affecting your mood or daily functioning, talk to a cancer care specialist. Prepare to explain exactly when and how your chemo brain comes up in your day. Be specific about what makes your brain functioning better or worse.[10]- Be prepared to exchange information with the doctor. Bring list of questions that you would like him or her to answer. Have someone accompany you to the appointment so that you you do not miss any important details.[11]
- Prepare to share additional medical information. Tell the doctor about medications or supplements that you take. Consider asking about seeing a speech pathologist if your symptoms are severe.[12]
Ask for help. The severity of symptoms varies from person to person. Sometimes the mere frustration that accompanies chemo brain can make it harder to get things done. Take note of how and when limitations arise. Ask a friend or family member to help you with tasks like completing legal forms or cooking a big meal.- Stay on familiar routes when driving. Some patients report getting lost or parking poorly.[13] Take a friend with you on a long trip or use a GPS to help you along the way.
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Tips
- Above all else, do not give up just because it gets frustrating. You can and will overcome chemo brain. It will more than likely fade with time as you heal.Thanks
- Concentrate on doing one thing at a time, and do not multitask.Thanks
- You are not going insane. Don’t be afraid to ask questions about your condition.Thanks
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Warnings
- Don't get angry if you can't finish something. Ask for help when needed.Thanks
- Avoid supplements or activities that promise to completely eliminate chemo brain. Research on effective medications or programs is not complete.Thanks
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References
- ↑ http://www.cancer.org/treatment/treatmentsandsideeffects/physicalsideeffects/chemotherapyeffects/chemo-brain
- ↑ http://www.cancer.org/treatment/treatmentsandsideeffects/physicalsideeffects/chemotherapyeffects/chemo-brain
- ↑ http://www.cancercare.org/publications/70-coping_with_chemobrain_keeping_your_memory_sharp
- ↑ http://www.breastcancer.org/treatment/planning/ask_expert/2008_10
- ↑ http://www.cancercare.org/publications/70-coping_with_chemobrain_keeping_your_memory_sharp
- ↑ http://www.cancer.org/treatment/treatmentsandsideeffects/physicalsideeffects/chemotherapyeffects/chemo-brain
- ↑ https://www.ucsfhealth.org/education/coping_with_chemotherapy/
- ↑ http://www.cancer.org/treatment/treatmentsandsideeffects/physicalsideeffects/chemotherapyeffects/chemo-brain
- ↑ http://www.cancer.org/treatment/treatmentsandsideeffects/physicalsideeffects/chemotherapyeffects/chemo-brain
- ↑ http://www.cancer.org/treatment/treatmentsandsideeffects/physicalsideeffects/chemotherapyeffects/chemo-brain
- ↑ http://www.cancer.org/treatment/treatmentsandsideeffects/physicalsideeffects/chemotherapyeffects/chemo-brain
- ↑ http://www.cancer.org/treatment/treatmentsandsideeffects/physicalsideeffects/chemotherapyeffects/chemo-brain
- ↑ http://www.dana-farber.org/Health-Library/Tips-for-Managing-Chemobrain.aspx
About this article
Trudi Griffin, LPC, MS
Professional Counselor
This article was co-authored by Trudi Griffin, LPC, MS. Trudi Griffin is a Licensed Professional Counselor in Wisconsin specializing in Addictions and Mental Health. She provides therapy to people who struggle with addictions, mental health, and trauma in community health settings and private practice. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011. This article has been viewed 11,724 times.
Co-authors: 10
Updated: September 16, 2021
Views: 11,724
Thanks to all authors for creating a page that has been read 11,724 times.
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