Living with chronic illness isn’t just about managing physical symptoms; it’s about navigating the unpredictable waves of brain fog, fatigue, and the emotional weight that can make even the simplest tasks seem impossible.
Journaling, as many studies confirm, is one of the most effective tools for processing these feelings, yet it can feel daunting when you’re already stretched thin. So, how can someone with chronic fatigue, brain fog, and fluctuating mental clarity incorporate journaling into their routine in a sustainable way?
The Therapeutic Power of Journaling
As someone who has grappled with these very issues, I can tell you that journaling isn’t just about venting—it’s a lifeline. Research shows that expressive writing significantly improves mental and even physical health. Studies from as early as Dr. James Pennebaker’s pioneering work on expressive writing have shown that journaling helps reduce anxiety, improves immune function, and provides emotional clarity. More recent studies build on this, confirming that writing about difficult emotions can ease the stress that compounds physical symptoms. And while the emotional benefits of journaling are well-known, newer studies have also examined how journaling might be tailored to support those experiencing brain fog and chronic fatigue.
Fatigue, Brain Fog, and the Struggle to Write
However, the reality is that living with these symptoms makes it hard to stick to routines like journaling. Fatigue can make it difficult to even pick up a pen, and brain fog can cloud thoughts, making it feel like your words are lost before they even reach the page. It’s a struggle I know well.
Recent research into post-viral syndromes like long COVID has shown that brain fog and fatigue affect every aspect of life—cognition, memory, emotional health, and even our relationships. The findings highlight that, while these symptoms are often cyclical, they can be deeply distressing and isolating, reinforcing the need for mental health outlets that don’t require excessive cognitive strain.
How to Journal When You’re Tired and Foggy
1. Embrace Short, Gentle Sessions: On days when I’m at my lowest, I remind myself that journaling doesn’t have to be a marathon. New studies on fatigue and cognitive decline recommend breaking tasks into manageable pieces. So, set a timer for 5 minutes. If you can only write one sentence, that’s enough. Even brief entries allow you to process emotions and mark progress.
2. Prompt-Based Journaling: Brain fog can make it hard to know where to start. That’s when prompts come in handy. Simple prompts like “How am I feeling right now?” or “What’s one small thing I’m grateful for?” can gently guide your thoughts. Using a journaling app with built-in prompts designed for chronic illness can also help on days when mental energy is limited.
3. Voice Journaling: When holding a pen feels like too much or mental fog is too thick, using voice-to-text technology can be a lifesaver. Studies on cognitive fatigue recommend using assistive technologies to lighten the cognitive load. Let your phone or device capture your thoughts for you. This removes the barrier of writing while still giving you the space to reflect.
4. Write During High-Energy Windows: If your energy fluctuates, try to journal during times when you feel a bit more alert. Whether it’s early in the morning or after resting, tapping into those higher-energy moments can help you make the most of your journaling practice. It doesn’t have to happen at the same time every day—flexibility is key.
5. Be Kind to Yourself: One of the most important lessons I’ve learned is to practice self-compassion. Studies by Dr. Kristin Neff on self-compassion emphasize that treating ourselves with the same kindness we offer others can significantly improve mental health. If some days are too hard for journaling, that’s okay. Rest is part of the healing process too.
Recent Insights into Cognitive and Emotional Management
Recent studies into long-COVID and other post-viral conditions are shedding new light on how cognitive therapy and tools like journaling can help manage fatigue and brain fog. Mindfulness, in particular, has shown to be an effective intervention when combined with journaling, helping individuals stay present and reduce anxiety. Cognitive behavioral strategies, often incorporated into therapeutic journaling practices, help reframe negative thought patterns, making it easier to cope with the frustrations of chronic illness.
The Fatigue and Altered Cognition Scale (FACs), developed recently, highlights the importance of tools that measure and track cognitive decline and fatigue in real time. Tools like this can be combined with journaling as a way to better understand patterns of energy and mental clarity, providing a fuller picture of your health.
Conclusion: Journaling as a Gentle Companion
For those of us living with chronic illness, journaling can become a gentle companion, helping us navigate the emotional rollercoaster of fatigue, brain fog, and stress. By incorporating small, sustainable habits into your journaling practice, you can make this therapeutic tool work for you—even on the hardest days. Whether through short entries, voice notes, or simply writing during moments of clarity, journaling remains a powerful outlet for emotional expression and self-compassion.
Remember, the act of showing up—even if only briefly—can make a world of difference.
References
Chasco, E.E. et al. (2022) ‘Brain Fog and Fatigue following COVID-19 Infection: An Exploratory Study of Patient Experiences of Long COVID’, International Journal of Environmental Research and Public Health, 19(23), p. 15499. Available at: https://doi.org/10.3390/ijerph192315499.
Elliott, T.R. et al. (2023) ‘Efficient assessment of brain fog and fatigue: Development of the Fatigue and Altered Cognition Scale (FACs)’, PLOS ONE, 18(12), p. e0295593. Available at: https://doi.org/10.1371/journal.pone.0295593.
Gorenshtein, A. et al. (2024) ‘Intervention modalities for brain fog caused by long-COVID: systematic review of the literature’, Neurological Sciences, 45(7), pp. 2951–2968. Available at: https://doi.org/10.1007/s10072-024-07566-w.