Emotional Burden
A Journey to the Topic from a Summer Day
One morning, as I gazed out the window at home, I realized something; my thoughts had become heavy, much like clouds in the sky, piling up and weighing me down. I lost myself during a work meeting and drifted off while my son was sharing a story. Reaching for my wallet, I couldn’t recall where I had put it. My head started buzzing and by the end of the day, my brain felt “full.” If you’ve also been experiencing a similar intensity, an inability to focus, and mental fatigue for some time, you’re not alone. In the chaos of modern life, many people say, “My brain feels overloaded, I can’t focus.” In this article, we’ll explore both the scientific and human sides of these complaints—their causes, what can be done, and ways to find hope.
Why Does the Brain Feel 'Full'?
Feeling overwhelmed, stuck, or mentally foggy—sometimes called “brain fog” in medicine—is a common experience for many. Especially nowadays, with constant information flow, digital screens, and endless to-do lists, it’s easy to feel lost. This feeling can manifest as trouble concentrating, forgetfulness, low motivation, fatigue, and a general sense of mental cloudiness.
According to a 2021 report by the American Psychological Association, 60% of adults complain of increased mental fatigue and concentration difficulties after the pandemic. Brain health experts say that psychological, biological, and environmental factors can all play a role in these feelings.
Brain Fog, Focus, and Their Causes
1. Sleep and Brain Health
Sleep is one of the most important keys to mental clarity. The ideal sleep duration is 7-9 hours for adults. However, research in Turkey shows that adults living in cities sleep on average less than six hours. When sleep is inadequate or poor in quality, the brain’s toxin-clearing system—called the glymphatic system—slows down. The result: mental fatigue, memory problems, being absent-minded.
Scientific Note: The glymphatic system becomes active during sleep and cleanses the brain.
2. Digital Fatigue and Information Overload
The number of stimulants we’re exposed to daily has increased by over 500% since the 1990s. Notifications, emails, news, social media… each one strains our brain’s short-term memory. Trying to cope with this much data, the prefrontal cortex eventually starts to give “overload” signals. Not only does it become hard to focus, but even simple decisions become difficult.
3. Stress and Cortisol
Chronic stress—meaning stress lasting for a long time—can create imbalances among the amygdala, prefrontal cortex, and hippocampus in your brain. Each of these plays a central role in focus and memory. High cortisol (the stress hormone) levels can weaken the neural networks in these areas. Moreover, during stressful times, the brain shifts into “survival” mode, and functions like rational thinking and focusing on details are pushed to the background.
A study from Turkey found that 68% of young people experienced attention problems after the pandemic.
There’s evidence that chronic stress may be a trigger for neurodegenerative diseases like Alzheimer’s (NCBI).
4. Emotional Burden and Anxiety
The brain is not only a cognitive organ, but also deeply emotional. Anxiety, worry, and existential uncertainties (financial issues, relationship problems, health concerns) all increase the pressure on the mind. Sometimes the emotions we suppress indirectly disrupt our focus, clouding our minds as if there’s a voice always whispering in the background.
5. Nutrition and Brain Functions
The brain alone consumes 20% of our total calorie intake. Poor or incorrect nutrition, vitamin/mineral deficiencies (especially B12, vitamin D, Omega-3 fatty acids), blood sugar imbalances, and dehydration can all create a foggy mental state. To give a simple example: studies show that even mild dehydration (a 2% loss in body water) can cause significant decline in attention and short-term memory.
Focus Difficulties: What Happens in the Brain?
Simply put, focus happens thanks to electrical and chemical signals among our brain cells (neurons). To maintain our attention, the brain releases the right amount of neurotransmitters (e.g., dopamine, acetylcholine). With emotional fatigue, the balance of these chemicals is disrupted, and while our neural networks are “multitasking,” they get tangled. Over time, thought cloudiness, lack of motivation, and burnout appear.
Common Disruptors of Focus | Description |
|---|---|
Sleep Deprivation | Prevents brain cleansing and repair |
Stress | Cortisol increases, focus and memory weaken |
Digital Overload | Constant stimulation, distracts attention |
Poor Nutrition | Vitamin/mineral deficiency, low energy |
Social Isolation | Emotional support decreases, brain gets tired |
Practical Steps to Cope
So, can this feeling of “overfullness” in the brain and trouble concentrating be managed? Yes! Scientific studies and clinical experiences show that step-by-step methods can help support brain health.
1. Strengthen Your Sleep Routine
Try going to bed and waking up at the same time every day.
Turn off screens (phone, computer) at least 1 hour before going to bed.
Keep your bedroom cool and dark; avoid heavy meals or caffeine just before sleeping.
Adequate sleep allows for synaptic cleansing in the brain.
2. Practice Digital Detox
Spend a specific period every day completely away from screens and notifications (e.g., “tech breaks”).
Turning off social media notifications can improve focus in a short time.
Develop habits of reading longer paragraphs and single-tasking.
3. Stress Management Techniques
Try deep breathing exercises or short meditation sessions (10-15 minutes per day; e.g., Cochrane data).
Keep a daily journal to help you clearly identify your feelings.
Short walks and spending time in nature can soothe brain waves.
4. Review Your Nutrition
Consume foods rich in Omega-3 fatty acids (e.g., fish, walnuts, flaxseed).
Leafy green vegetables, eggs, and dairy are good sources of B12.
Make sure to drink 2-2.5 liters of water daily.
Choose fresh fruit and nuts as snacks.
5. Strengthen Social Connections
Try to have at least one face-to-face or voice conversation with someone each day.
Don’t hesitate to ask for support; sharing lightens the burden.
Volunteering or group sports have a positive impact on mental health.
Can Emotional Burden Be Lightened?
Yes, mental “fullness” is often connected to emotional burdens such as worries or sadness that overshadow your enjoyment of life. Sometimes it’s an old grief, a hurt you’ve struggled to overcome, or an underlying sense of uncertainty… Emotional self-compassion, inner dialogue, or seeking professional help when needed can cleanse, lighten, and relax the mind. Remember, there is a strong link between a healthy brain and a peaceful mind.
When Should You Seek Professional Help?
Sometimes, simple steps taken at home may not be enough. If the following apply, it’s best to consult a neurology or psychiatry specialist:
Attention problems that significantly affect daily life, work, or academic performance;
Language, comprehension, or perception impairments developing along with forgetfulness;
Persistent (lasting for weeks) fatigue, lack of motivation, or feelings of depression;
A history of neurological disease such as epilepsy, brain tumor, or MS;
If severe headaches, vision loss, or fainting spells are also present.
Habits That Support Brain Health
Certain habits incorporated into your daily routine can protect brain health in both the short and the long term:
At least 30 minutes of brisk walking each day;
Learning new skills (a new language, a musical instrument, exercises like Sudoku and puzzles);
Connecting with nature and “recharging” with brief breaks;
Setting small daily goals and achieving them to reward your brain with a sense of accomplishment.
You’re Not Alone: Take Good Care of Your Mind
Sometimes, simply saying “I can’t focus, my brain feels overloaded” can itself feel relieving. Know that you’re not alone, and these feelings—though temporary for most—are common. Sometimes just resting, sometimes talking with a friend, and sometimes changing a few habits can make a noticeable difference in your brain health. Listen to the message your mind is whispering: “Slow down a bit, take care of yourself.” Because you matter—a small step for a healthy brain can open the door to big changes.
Final Word: Lightening the Load Is Possible
Life can be tiring, sometimes confusing, and often moves very fast. In the moments you feel “full,” remember this: Trust your brain; taking a break and refocusing is part of being human. Your feelings, thoughts, and experiences are valuable. Seeing them, understanding them, and sharing when needed—these are among the best steps you can take for your brain health.
References
Bir Sonraki Okuma
