There’s a lot people don’t talk about when it comes to cancer — one of them is the brain fog.

For me, it would hit like a wall. I’d be sitting in the oncologist’s office, listening to options and information I knew were important, but after a while… nothing would go in. My mind just couldn’t hold it all. I called it “the fog” — a state where I glazed over, overwhelmed and emotionally flooded, no longer absorbing the conversation.

Looking back, I think it was my brain’s way of protecting me. One piece at a time was all I could handle.

Brain fog during cancer isn’t just about memory or attention — it’s about grief, shock, trauma, fear. It’s about trying to process life-changing information when your nervous system is already in overdrive.

Here are five gentle ways I found helped me navigate the fog — not perfectly, but enough to make it through the days where even thinking felt hard.

 

  1. Let People Help You Think

When I couldn’t trust my own brain to hold the information, my friends became my backup system. Two of my closest mates stepped in to be my “eyes and ears” during appointments — not to make decisions for me, but to help me see and speak my own truth.

“I couldn’t see how to process the information with all the emotions. The fog took over. Having someone else there to gather the pieces helped me unpack it when I was ready.”

Try this: Bring someone you trust to appointments. Let them take notes, ask questions, or just be an anchor when you can’t ground yourself.

 

  1. Write Down What Actually Matters to You

When everything felt uncertain, I went home and wrote a list of what was important to me — not just medically, but personally.

“Remove the cancer. Be able to still work. Minimal impact on my body. Be there for my family. Do everything I can to stop it coming back.”

That list helped me sort through options when my brain couldn’t make sense of the choices.

Try this: When your head is spinning, ask: What really matters to me? Write down five truths or goals you want to hold onto.

 

  1. Slow Down, Even When It Feels Like You Can’t

Cancer makes everything feel urgent. But rushing decisions while you’re foggy rarely helps. I had to remind myself (often with help) that it was okay to take time, to breathe, to pause.

“I had only had a week to come to terms with my diagnosis. I wasn’t ready for a mastectomy. I needed to process one step at a time.”

Try this: You don’t need to have all the answers today. Make space to sit with your choices — not avoid them, but meet them gently.

 

  1. Stay Present — Even Just for One Moment

Trying to control every possible outcome used to be my way of coping. But cancer taught me that control is mostly an illusion. The most powerful shift came when I learned to live just in this moment.

“For once, I was crystal clear: remove the cancer. All the other crap could be sorted out after that.”

Try this: When your mind spirals into the what-ifs, bring it back to now. Take three slow breaths. Touch something near you. Say to yourself, Just this step. That’s all I need to do.

 

  1. Be Honest About the Fog — Don’t Go It Alone

There’s power in naming the fog. Once I understood what was happening in my mind — and stopped blaming myself for it — I found ways to work with it instead of against it.

Try this: Say it out loud: “I’m not thinking clearly right now.” Let someone support you. Let the fog be what it is — temporary, human, a part of your process.

 

Closing Thoughts

You don’t have to think clearly all the time. You don’t have to be brave, strong, or decisive every second. The fog is real, and so is your strength — even when it doesn’t feel like it.

You can move through this. One step, one breath, one truth at a time.

 

Are you facing a recent cancer diagnosis?

If you’re navigating a cancer diagnosis and finding yourself stuck in the fog — please know you’re not alone. I’ve been there, and I see you.

This blog is just one small part of a larger conversation. If you’d like more support, guidance, or a safe space to unpack what’s weighing on your mind, you’re welcome to reach out for a one-on-one session or you can read my book for tips and insight on how I got through breast cancer.

💌 Book a free 15-minute clarity call or reach out directly here.

📖 Read more of my story in my book Stepping Into Me here

You don’t have to do it alone.

The journey home to yourself starts with one conscious step.

Much love

Lyndal…

xx