By Vishakha Mahajan, PhD
The growing shift towards remote working has been a refreshing change from the traditional office environment, offering greater flexibility and autonomy. However, this shift, coupled with our increased dependence on the digital world, has also brought mental exhaustion and fatigue, to the forefront. When discussing the concept of “working from home,” opinions often diverge with some arguing that it fosters an ability to thrive both personally and professionally, while others feel that the boundaries between work and personal time become blurred.
Brain fog, a symptom often associated with mental fatigue, can be triggered by a range of factors. While some people may experience it due to chronic health conditions, medications, or hormonal changes, more commonly, mental fatigue is exacerbated by increased stress, poor sleep quality, and lack of social interaction.
Stress and Mental Fatigue:
A report by the United Nations in 2017 found that around 41% of remote workers reported heightened stress levels, compared to 25% of those working in office environments (1). Stress, especially work-related stress, can be a double-edged sword. While a certain degree of stress may enhance productivity, but when it becomes chronic, it can severely impair an individual’s ability to cope, leading to mental fatigue. The lack of routine and structure in a remote work setting can further compound this issue. The demands of juggling professional responsibilities with familial obligations in the same physical space have become familiar stressors for many, leading to increased mental strain.
Research suggests that chronic exposure to stressors, whether physical, emotional, or psychological, can trigger inflammation in the brain (2). This is characterized by the release of inflammatory molecules called cytokines, which can slow down cognitive processes and contribute to feelings of brain fog, fatigue, and even depression. This mental fatigue is a direct consequence of the brain’s prolonged exposure to inflammatory factors that are a consequence of persistent stress.
Social Connections and Mental Fatigue:
Social interaction plays a vital role in maintaining mental well-being. Physical connections trigger the release of oxytocin, a hormone associated with bonding, trust, and mood enhancement. Oxytocin not only boosts mood but also improves learning and memory, highlighting its importance in cognitive function.
However, remote work has significantly reduced opportunities for face-to-face interactions, such as work lunches, coffee breaks and casual office conversations. This lack of social engagement has led to increased feelings of loneliness, which contribute to mental fatigue and affects cognitive performance. Research suggests that greater loneliness is associated with lower cognitive function in older people compared to those with a rich social network (3). The absence of these social connections during the workday removes an important buffer against stress, further exacerbating cognitive strain.
Moreover, research by Microsoft suggests that breaks are important to improve focus and engagement during back-to-back zoom meetings (4). Beta activity in the brain is a measure of alertness, focus and stress. In the event of prolonged stress exposure, stress-related beta waves increase. 2 hours of back-to back video meetings were reported to increase these stress-related beta wakes. However, when given a chance to ‘reset’ using meditation, beta-activity dropped, preventing stress build up (4).
The Impact of Inadequate Sleep:
One of the perceived benefits of remote work is the elimination of commuting time and the flexibility to avoid rushed morning routines. However, this saved time is often offset by a tendency to go to bed later, sleep in, and neglect regular sleep schedules, all of which can compromise sleep quality. The increased reliance on technology for both work and leisure exacerbates this issue, further disrupting sleep patterns.
A study conducted in 495 healthy young adults, aimed to evaluate sleep quality as a predictor of fatigue. The findings suggested a strong correlation between mental fatigue and sleep quality (5).
Sleep deprivation can impair communication between brain cells, leading to temporary mental lapses and the sensation of brain fog. Adequate, good quality sleep is essential for the brain to clear out harmful toxins, a process crucial for alleviating mental fatigue. Without sufficient sleep, the brain’s ability to function optimally is compromised, leading to a state of ‘fogginess’ and cognitive decline.
Given the rise of the digital era, balancing remote work and mental health is now becoming increasingly crucial. While the remote work model offers undeniable benefits, it also poses significant challenges to cognitive & mental health. The constant accessibility afforded by technology, workaholism, increased sedentary behaviour, and social isolation, can be detrimental to our brain & memory. As remote work becomes the new normal, it is crucial to be mindful of its impact on mental & physical health and take proactive steps to mitigate mental fatigue & brain overload.
Strategies to Combat Mental Fatigue & Brain Overload:
Maintain a Nutrient-Rich Diet: Ensure your meals are balanced and rich in nutrients to support brain health. Consider quality supplements if necessary to fill any nutritional gaps.
Establish a Routine: Our brain loves routine, create a structured daily schedule with clear boundaries between work and personal time.
Prioritize Social Interaction: Engage in social activities, whether virtual or in-person, to boost oxytocin levels and support mental well-being.
Take regular ‘reset’ breaks: Physical activity has been shown to improve focus while meditation (even a simple breathing exercise) is known to boost concentration.
About the Author:
Vishakha Mahajan (PhD.) is a New Zealand based Health Scientist with over 7 years of experience in research and writing across diverse fields, including women’s health, cancer and brain health. Her recent work in the wellness and functional food industry, has deepened her interest in understanding the relationship between lifestyle, nutrition and health. Vishakha is passionate about bridging health-related knowledge gaps and is committed to making science-backed information relatable and accessible, focusing on how everyday choices influence well-being.
- https://www.ilo.org/sites/default/files/wcmsp5/groups/public/@dgreports/@dcomm/@publ/documents/publication/wcms_544138.pdf
- Maydych, Viktoriya. “The Interplay Between Stress, Inflammation, and Emotional Attention: Relevance for Depression.” Frontiers in neuroscience 13 384. 24 Apr. 2019, doi:10.3389/fnins.2019.00384
- Boss L, Kang D-H, Branson S. Loneliness and cognitive function in the older adult: a systematic review. International Psychogeriatrics. 2015;27(4):541-553. doi:10.1017/S1041610214002749
- https://www.microsoft.com/en-us/worklab/work-trend-index/brain-research
- Pastier, Nicholas et al. “Sleep quality in relation to trait energy and fatigue: an exploratory study of healthy young adults.” Sleep science (Sao Paulo, Brazil) 15,Spec 2 (2022): 375-379. doi:10.5935/1984-0063.20210002
- Gomez-Pinilla, Fernando, and Charles Hillman. “The influence of exercise on cognitive abilities.” Comprehensive Physiology 3,1 (2013): 403-28. doi:10.1002/cphy.c110063
