Forgetting How to Remember: 6 Recovery Strategies for Memory Loss in Burnout

Think for a minute. How often in a day do you use your memory?

For most of us, using our memory is automatic – we don’t think about it, it just happens. The reality is that almost every action or decision we make involves our memory. Where that document you need is saved. How to get to the shop. Recalling what happened in the last episode of Game of Thrones ahead of watching the next.

Now, imagine if you couldn’t. Couldn’t remember what the meeting you booked was for. Couldn’t remember what it was you were supposed to be doing. Couldn’t recall any of the facts in the report you had read, so you can’t discuss it in the meeting.

Imagine watching a programme all the way through thinking it's new, only for your partner to ask why you’re watching it again a few months after you watched it together. Imagine reading the same page of a book half a dozen times and still not following the plot, because you can’t retain enough for it to make sense.

Memory loss is one of the lesser-known, but very real and often devastating symptoms of burnout. Due to our reliance on memory, this can have a profound negative effect on our daily life and ability to function. This impairment can be displayed as forgetfulness, lapses in concentration and issues with memory recall.

There’s research that demonstrates that chronic stress – the key driver of burnout – can impair numerous aspects of memory, including working memory, short-term and long-term memory.

Understanding Burnout and Memory Loss

Burnout, recognised by the World Health Organisation, is caused by prolonged exposure to chronic stress, often in high-pressure environments. It manifests as physical, mental, and emotional exhaustion that persists - even when stressors are removed. While symptoms like fatigue and apathy are well-known, memory loss is a less recognised but equally impactful consequence of burnout.

The Science Behind Burnout-Related Memory Loss

When our body's stress response is triggered, it releases hormones like adrenaline and cortisol. In cases of chronic stress, elevated cortisol levels can disrupt communication between brain areas crucial for memory and cognitive function, particularly the hippocampus and prefrontal cortex.

Prolonged stress can lead to structural changes in the brain, including reduced grey matter in the hippocampus and amygdala, resulting in long-term impairments to memory and cognitive abilities.

The Human Impact of Memory Loss in Burnout

Memory loss due to burnout can be a frightening experience. It may manifest as:

• Difficulty remembering recent events or conversations

• Inability to focus on or comprehend written material

• Challenges in retaining information from meetings or reports

• Struggling to follow plots in books or TV shows

• These symptoms can lead to feelings of frustration, isolation, and fear about one's ability to function in personal and professional settings.

6 Strategies for Coping with Memory Loss in Burnout

While burnout-related memory loss can be distressing, it's important to remember that it's not permanent. With time and a multi-faceted approach, cognitive function can be improved. Here are six strategies to help manage memory loss in burnout:

1.      Manage and reduce stress levels

• Identify and remove avoidable stress triggers

• Practise mindfulness and breathing techniques

• Use positive affirmations to reduce worry about memory loss

2.      Develop a healthy lifestyle

• Prioritise adequate rest

• Maintain a balanced diet

• Engage in regular exercise

3.      Practice mindfulness and present-moment awareness

• Incorporate daily mindfulness exercises

• Explore various techniques like Yoga Nidra, breath work, or mindful walking

4.      Seek support

• Be open with family and friends about your struggles

• Consider professional guidance if needed

• Allow others to help fill in memory gaps

5.      Engage with familiar content

• Watch familiar TV shows or films

• Start with simple, familiar tasks to rebuild confidence

6.      Flex your memory muscle through cognitive exercises

• Play memory games

• Solve crosswords or Sudoku puzzles

• Use mnemonics and visualisation techniques

• Practise note-taking and repetition exercises

Implementing Recovery Strategies

When implementing these strategies, it's crucial to take small steps and be patient with yourself, starting with simple tasks and gradually increasing the complexity. Make sure you celebrate small victories in your recovery process. For example, if reading has become challenging, begin with short articles or books with brief chapters. As your memory improves, gradually increase the length and complexity of your reading material.

Conclusion

Memory loss in burnout and its significant impact needs to be better recognised. With self-awareness, patience, understanding and support, you can take proactive steps to mitigate the impact of burnout on your memory, and even recover the skills lost to chronic stress.

Through the combination of stress management, simple adjustments to your lifestyle and a range of simple cognitive exercises, I’m proof that it’s possible to reclaim your memory and resilience after burnout – and I’m stronger and more confident for successfully coming out the other side.