11 Effective Ways to Cope With Mommy Brain

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Being a mother brings indescribable joy and love. You get to experience bringing and raising a new life into this world, consequently bringing meaning to your life. However, aside from experiencing the profound joys of motherhood, you also get to experience a phenomenon widely recognized as “mommy brain.”

Let’s explore the intricacies of cognitive changes accompanying pregnancy and motherhood, shedding light on its effects and underlying mechanisms.

What is mommy brain? 

So, let’s start by understanding what a mommy brain is. Have you ever walked inside a room and wondered, “Why did I go here?” Mommy Brain, scientifically known as “maternal cognitive reorganization,” refers to the subtle yet noticeable changes in cognitive function. 

Many often experience this during pregnancy and early motherhood. This phenomenon includes cognitive shifts such as memory lapses, attention fluctuations, and reduced multitasking ability. Hormonal fluctuations, sleep deprivation, and the brain’s adaptive reshaping to prioritize nurturing behaviors are also believed to contribute to having a mommy brain. 

Despite these changes, “mommy brain” doesn’t equate to diminished intelligence. Instead, it reflects a recalibration of cognitive resources to meet the demands of parenting. 

How real is mom brain? 

Now that you know what the mommy brain meaning is, many would still ask, “Is mom brain real”? Mommy brain is as real as it gets. It’s a genuine phenomenon supported by scientific research. 

It’s when hormonal changes during pregnancy, such as elevated levels of estrogen and progesterone, impact neural activity and can affect memory, attention, and multitasking. Structural brain changes also occur, particularly in social cognition and empathy regions. 

Add sleep deprivation and increased stress further compound cognitive changes. However, the experiences of the mommy brain may vary. 

What are the causes of mommy brain? 

The phenomenon, often referred to as “mommy brain,” has long intrigued researchers and parents alike. The temporary cognitive changes experienced by mothers have sparked curiosity about the intricacies of this fascinating occurrence. 

Delving into the causes of mommy brain not only sheds light on the mechanisms at play but also deepens our understanding of the remarkable adaptations that accompany motherhood. So, what causes mom brain, and how does it get triggered? 

1. Hormonal fluctuations

When levels of estrogen and progesterone are elevated during pregnancy, it influences neural activity, affecting cognitive functions.

2. Lack of sleep

Disrupted sleep patterns due to pregnancy discomfort and newborn care lead to cognitive lapses and reduced focus. 

3. Brain restructuring

Brain regions responsible for empathy and bonding adapt to the demands of parenting when structural changes occur. 

4. Stress and cortisol

When stress levels are high, the body produces more cortisol, thus negatively impacting memory and attention.

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5. Prioritization of parenting

The brain reallocates cognitive resources to nurture and care for the child. This amazing phenomenon potentially affects multitasking abilities. 

6. Postpartum hormonal changes

Hormonal fluctuations continue postpartum and greatly influence mood and cognitive processes. 

7. Multitasking demands

Juggling childcare, work, and daily tasks is more than just tiring. This demand taxes cognitive resources, contributing to momentary lapses.

8. Emotional changes

Heightened emotional sensitivity can impact cognitive control and decision-making processes.

5 signs that you have a mommy brain

Realizing about mommy brain can make you understand that everything happening after you have given birth makes perfect sense. But still, you want to know some of the most common mommy brain symptoms. Here are a few common signs of having mommy brain: 

1. Memory lapses

You forget appointments, names, or where you placed everyday items become common occurrences. 

2. Word retrieval challenges

It’s when you struggle to find the right words mid-conversation, a phenomenon known as “tip-of-the-tongue” moments. 

3. Multitasking hiccups

Have you ever noticed that you’re having difficulty juggling tasks efficiently and staying focused on multiple activities simultaneously? 

4. Attention fluctuations

Concentrating on tasks becomes difficult when distracted by thoughts about childcare or household responsibilities. 

5. Often misplacing items

You may notice that you frequently misplace keys, phones, or other items due to parenting duties. 

11 ways how to cope with mommy brain

Don’t feel sad or anxious if you realize you have a mommy brain. There are a lot of coping ways that you can deal with mommy brain. For starters, you need understanding, patience, and adapting strategies to navigate the cognitive changes accompanying motherhood. 

Here are some practical ways to help manage and mitigate its effects: 

1. Stay organized

Utilize calendars, to-do lists, and apps to keep track of appointments, tasks, and important dates. Doing this reduces the mental burden of remembering everything.

2. Prioritize sleep

While it’s known how sleep is when you’re a mother, try and still aim for consistent sleep patterns by napping when your baby does and seeking support from family or a partner to get restful nights. 

3. Practice mindfulness

Try mindfulness techniques like meditation and deep breathing to enhance focus and manage stress, improving cognitive function. 

4. Chunk information

Refrain from overwhelming yourself with information. Try and break down tasks into smaller, manageable steps to make them less overwhelming and easier to complete. 

5. Stay hydrated and eat healthy

Dehydration can affect cognitive performance, so drink enough water throughout the day. Also, consume a balanced diet with plenty of vegetables, fruits, lean meat, fish, and whole grains, to nourish your body and brain. 

6. Physical activity

Regular exercise can significantly improve blood flow to the brain, aiding memory and cognitive function. 

7. Social support

Social support is essential. Connect with other parents, friends, or support groups to share experiences and seek advice, reducing feelings of isolation. 

8. Practice self-compassion

Remember to be kind to yourself and acknowledge that cognitive changes are temporary. Avoid self-criticism and focus on the positive aspects of motherhood. 

9. Establish routines

Learn to establish routines. Consistent routines can help minimize the cognitive load by making tasks habitual and requiring less mental effort. 

10. Delegate and ask for help

You don’t have to do everything. Don’t hesitate to delegate tasks to family members or hire assistance for chores and childcare, lightening your mental load.

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11. Get regular check-ups

Ensure you make this a priority. Don’t forget to consult your healthcare provider about cognitive changes or mental health concerns. Remember, the mommy brain is a normal adaptation to the challenges and joys of motherhood. 

Don’t panic or become anxious; this may only trigger more stress. With patience, self-care, and the right strategies, you can effectively manage its effects and continue thriving as a parent and an individual. 

Commonly asked questions

Motherhood is a transformative journey filled with moments of wonder and adjustment. Among the many changes that come with it, “mommy brain” is a topic that often raises questions.

The collection of commonly asked questions sheds light on the duration, impact, and ways to manage cognitive changes during this phase of life. 

• How long does mom brain last? 

“Will I improve? How long does mommy brain last?” The duration of having a mommy brain varies. Cognitive changes can continue during pregnancy, worsen after giving birth due to sleep deprivation and hormonal fluctuations, and gradually improve as your baby grows. 

Most report noticeable improvements within a year after childbirth. However, this is case to case basis. Cognitive shifts, such as multitasking challenges, might linger longer as parenting responsibilities continue to demand attention.

• Can you get rid of mom brain? 

If you have a mommy brain, you’d want to eliminate it, but is this possible? Managing and mitigating the effects of the mommy brain is possible through self-care practices, such as getting enough sleep, eating healthily, practicing stress-reduction techniques, cognitive exercises, and maintaining a supportive network. 

Cognitive changes can naturally improve as your body adjusts to motherhood and hormonal fluctuations stabilize. Being patient, using proactive strategies, and adapting to changes is essential. 

• Does mommy brain go away after pregnancy and postpartum? 

“When does mom brain go away?” Asking this question is normal. Mommy brain tends to lessen after pregnancy and postpartum, thanks to hormonal stabilization and improved sleep patterns.

Don’t worry too much, as many cognitive changes, like memory lapses and attention fluctuations, gradually recede as your body adapts to new routines and the demands of parenthood. However, some aspects, such as multitasking challenges, might persist due to ongoing responsibilities. 

• Can a mommy brain impact a mother’s daily life? 

Absolutely! This is a common issue that arises from people who experience mommy brain. Mommy brain can impact a mother’s daily life. For example, memory lapses and attention fluctuations can lead to missed appointments, forgotten tasks, and difficulty focusing on daily responsibilities. 

It’s hard to juggle childcare, work, and personal tasks, and it becomes more challenging due to reduced multitasking abilities. While adaptive, these cognitive changes can sometimes cause frustration and stress, especially when you are tired and lack sleep.

• How can I improve my mom brain? 

Enhancing cognitive function for mothers is achievable but requires a comprehensive approach. Start by prioritizing sleep, engaging in regular physical activity, and consuming a balanced diet rich in brain-boosting nutrients. Manage stress through mindfulness, relaxation, and cognitive exercises. 

You can also establish routines and organizational strategies to reduce cognitive load. Seek social support and delegate tasks when possible. Remember, self-compassion and patience are vital—small steps can collectively enhance cognitive function and help you effectively navigate the demands of motherhood. 

Mitigating the effects of mommy brain like a pro!

Motherhood is a beautiful experience. In motherhood, “mommy brain” highlights the brain’s remarkable adaptability. Throughout all the changes, the brain still tries to cope and manage all the changes happening. 

While the mommy brain can affect memory, attention, and multitasking abilities, it still reflects the brain’s dedication to nurturing and caring for the new life it brings forth. 

Mothers can navigate these cognitive shifts with resilience through self-care, support, and proactive strategies. Embracing the journey of adaptation and growth while practicing patience and self-compassion can allow you to adapt to your new life’s challenges.