Memory and Focus Issues: A Guide for Young Adults

Insufficient memory and concentration?

Hello, Doctor! I discovered that I started experiencing some social anxiety around the age of 26 to 27.
I feel normal in one-on-one situations or with people I know, but I get a bit nervous when there are more than two people or when I'm with strangers.
Subsequently, I noticed that my memory has been deteriorating.
For example, when I receive a verification code of 5 to 6 digits, I can remember it one second, but the next second I doubt whether I entered it correctly and have to check the message again.
After taking a shower, I'm uncertain if I only washed my hair and didn't use body wash.
My concentration has also worsened; when I'm at work learning something, even if a colleague is talking to me, I find it hard to focus on what they are saying, as if I'm only catching a few phrases, and I have to ask them to repeat themselves.
However, after work, when I try to recall what happened during the day, I can only remember the general content, but the details are unclear.
This is quite distressing for me because I didn't have these issues before.
I've read many articles but still don't know what's wrong with me.
😭 I've also noticed that I tend to interrupt others easily or my speech has become more disjointed.
I read that this might be due to lack of sleep, but I sleep quite normally and often feel so tired that I can't keep my eyes open, and I don't have insomnia issues.
However, I do grind my teeth, and I'm not sure if that's related.
Sometimes I experience palpitations, like my heart suddenly beating hard accompanied by a cough.
I also find myself wanting to avoid certain situations, and at night, I can't sleep because I'm disturbed by the sound of my own heartbeat.
Doctor, what is happening to my body?

Zz, 30~39 year old female. Ask Date: 2023/11/26

Dr. Wu Enliang reply Psychiatry

There could be many possible reasons for this, and it may also be caused by anxiety disorders.
It is advisable to seek medical attention at a mental health facility.
Dr.
Wu Enliang.

Reply Date: 2023/11/26

More Info

It sounds like you are experiencing a combination of memory issues, focus difficulties, and social anxiety, which can be quite distressing. At the age of 26-27, it is not uncommon to encounter various stressors that can affect cognitive functions and emotional well-being. Let's break down your concerns and explore potential underlying factors and solutions.

Memory and Focus Issues
1. Memory Problems: The difficulties you describe, such as forgetting a verification code almost immediately or being unsure if you used body wash after showering, can be indicative of several factors. Memory is a complex process that involves encoding, storage, and retrieval of information. When any part of this process is disrupted, it can lead to forgetfulness.
2. Attention Deficits: Your experience of not being able to focus on conversations or only catching snippets of what is being said may suggest attention issues. This can be exacerbated by anxiety, stress, or even fatigue. When your mind is preoccupied with worries or distractions, it becomes challenging to concentrate on the task at hand.

3. Social Anxiety: The nervousness you feel in social situations, especially with unfamiliar people, can contribute to both memory and focus issues. Anxiety can lead to a heightened state of arousal, making it difficult to process information effectively. This can create a cycle where anxiety leads to poor focus, which in turn leads to forgetfulness.

Possible Underlying Factors
1. Sleep Quality: Although you mentioned that you sleep normally, grinding your teeth (bruxism) can indicate stress or anxiety, which may disrupt your sleep quality. Even if you feel you are getting enough sleep, the quality of that sleep is crucial for cognitive function. Poor sleep can impair memory consolidation and attention.

2. Stress and Anxiety: Chronic stress can have a significant impact on cognitive functions. It can lead to a state of hyperarousal, where your body is constantly on alert, making it difficult to relax and focus. This can also manifest physically, as you mentioned experiencing heart palpitations and feeling the need to escape situations.

3. Health Factors: It’s essential to consider any underlying health issues that might contribute to your symptoms. Conditions such as thyroid disorders, vitamin deficiencies (like B12), or even mental health disorders (like generalized anxiety disorder or depression) can affect memory and concentration.

Recommendations
1. Consult a Healthcare Professional: Given the complexity of your symptoms, it would be beneficial to consult with a healthcare provider, such as a primary care physician or a mental health professional. They can conduct a thorough evaluation, including a physical exam and possibly some lab tests, to rule out any underlying medical conditions.

2. Cognitive Behavioral Therapy (CBT): If anxiety is a significant factor, CBT can be an effective treatment. It helps individuals identify and change negative thought patterns and behaviors, which can improve both anxiety and cognitive functions.

3. Mindfulness and Relaxation Techniques: Practices such as mindfulness meditation, yoga, or deep-breathing exercises can help reduce anxiety and improve focus. These techniques can train your mind to stay present, which may enhance your memory and attention.

4. Sleep Hygiene: Focus on improving your sleep quality by establishing a regular sleep schedule, creating a relaxing bedtime routine, and minimizing screen time before bed. If bruxism is a concern, consider discussing it with your dentist, who may recommend a mouthguard.

5. Healthy Lifestyle Choices: Regular physical activity, a balanced diet rich in fruits, vegetables, and whole grains, and staying hydrated can all support cognitive health. Additionally, reducing caffeine and alcohol intake may help with anxiety and sleep quality.

6. Journaling: Keeping a journal can help you track your thoughts and feelings, which may provide insights into your anxiety triggers and memory lapses. It can also serve as a tool for organizing your thoughts and improving your focus.

Conclusion
Your experiences are valid, and it’s essential to address them holistically. By consulting with a healthcare professional and implementing some of the strategies mentioned, you can work towards improving your memory, focus, and overall well-being. Remember, you are not alone in this, and seeking help is a positive step towards feeling better.

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