You may have heard of “baby brain,” which refers to the mental fog and forgetfulness that some new parents experience during pregnancy and postpartum. For birthing parents, this is sometimes called “mom brain” or “pregnancy brain,” but “dad brain” exists, too! While baby brain is not a medical diagnosis, it’s a real experience. Many new parents report feeling forgetful, scatterbrained, unable to concentrate, and feeling mentally exhausted. To help you understand how your brain changes when you become a parent, we’ll explore the causes, how to cope, and more.
What is Baby Brain?
Baby brain, also known as mom brain or mental fog, is a common phenomenon that affects new mothers. It is characterized by forgetfulness, difficulty concentrating, and mental fatigue. You may find yourself forgetting appointments, misplacing items, or struggling to complete tasks that you used to find easy. In fact, the American Psychological Association (APA) found that up to 80% of women report memory and thinking problems while pregnant.
The exact cause of baby brain is unknown, but hormonal changes during pregnancy and postpartum are thought to play a role. Fluctuating hormones can cause fatigue, mood swings, and difficulty concentrating. In addition, the demands of caring for a newborn can be overwhelming, leading to stress and sleep deprivation.
Postpartum Neurological Changes
During pregnancy, the body undergoes significant hormonal changes that affect your brain. These hormones and stress from preparing for a new child can contribute to baby brain. Additionally, the stress and sleep deprivation that often come with caring for a newborn can further exacerbate cognitive difficulties. The combination of hormonal changes and environmental stressors can result in postpartum mental fog.
These neurological changes don’t just affect birthing parents who experience pregnancy. This study found that men experience remodeling to their brain after the arrival of their baby, helping them shift into that role with increased empathy. These changes can be attributed to “neuroplasticity” because becoming a parent completely changes your life and requires a new skillset. Just like a new job, the influx of new information and lifestyle changes can take some time to settle, understandably!
Duration and Intensity of Mental Fog
Postpartum mental fog can last for several months, with most mothers reporting improvement around the six-month mark. However, some mothers may experience mental fog for up to a year or more. The intensity of mental fog can vary from person to person, with some mothers experiencing only mild symptoms while others may find it difficult to function in their daily lives.
It is important to note that while baby brain is a common experience for new mothers, it is not a sign of weakness or incompetence. It is a natural and temporary side effect of the significant physical and emotional changes that occur during and after pregnancy.
Coping with Mental Fog: Practical Strategies
If you’re struggling with baby brain or mental fog, know that you’re not alone. There are several strategies you can try to help improve your cognitive function and reduce forgetfulness. These include getting enough sleep, staying organized, practicing mindfulness, and seeking support from loved ones. In the next sections, we’ll dive into each of these strategies in more detail.
While it can be frustrating and overwhelming, there are some practical strategies you can use to cope with new parent mental fog.
Prioritize Self-Care
As a new parent, it’s important to be kind to yourself and recognize that it’s normal to feel mentally drained with a new child (especially postpartum). One practical strategy is to create a routine that allows for breaks and rest. This can include taking naps when the baby is sleeping, delegating household tasks to a partner or family member, and prioritizing self-care activities like exercise, meditation, or reading. Remember that taking care of yourself is essential to being able to take care of your baby.
Set Automated Reminders
Consider using tools to help with memory and organization. This can include keeping a planner or calendar to track appointments and tasks, setting reminders on your phone, and using apps to keep track of important information. These automated reminders can help with the mental load, so new parents can focus on their new child.
Lower Expectations
If you feel that you aren’t able to handle everything, that’s okay! It may be helpful to set lower expectations as you’re adjusting to the new addition. For example, dirty dishes in the sink or unfolded laundry is not the end of the world.
Get Support from a Parent Coach
If you find that baby brain/mental fog is interfering with your daily life, it may be helpful to seek professional support. A therapist, counselor, or parent coach can provide a safe and supportive space to talk about your experiences and help you develop coping strategies. They can also provide guidance on how to manage stress and anxiety, which can contribute to mental fog.
Your employer offers unlimited and confidential 1:1 parent coaching through Parento. Schedule your coaching session today!
