Memory and Focus Issues: A Guide to Mental Health Concerns

Insufficient memory and concentration?

Hello, doctor! I discovered that I started experiencing 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 getting worse.
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 text message again.
After taking a shower, I sometimes forget whether I only washed my hair and didn’t use body wash.
My concentration has also declined; 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 can only hear a few phrases and need 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 not the details.
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 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; in fact, I 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 a sudden strong heartbeat accompanied by a cough.
I also find myself wanting to avoid certain things, and my heartbeat can be so loud at night that it keeps me awake.
Doctor, what is happening to my body?

Zz, 30~39 year old female. Ask Date: 2023/11/27

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: 2023/11/27

More Info

It sounds like you are experiencing a combination of anxiety, memory issues, and concentration difficulties, which can be quite distressing. Let's break down your concerns and explore some potential underlying factors and recommendations.

Firstly, the symptoms you describe, such as social anxiety in larger groups, memory lapses (like forgetting if you've washed your body after showering), and difficulty concentrating during conversations, can often be linked to anxiety disorders. Social anxiety can lead to heightened self-awareness and fear of judgment, which may cause you to feel overwhelmed in social situations. This heightened state of anxiety can, in turn, affect your cognitive functions, including memory and attention.

Memory issues, particularly the kind you mentioned—forgetting short sequences like verification codes or losing track of conversations—can be exacerbated by stress and anxiety. When your mind is preoccupied with anxious thoughts, it can be challenging to focus on the present moment, leading to forgetfulness and difficulty retaining information. This phenomenon is sometimes referred to as "working memory overload," where your cognitive resources are stretched thin due to anxiety, making it hard to process and recall information.

Additionally, you mentioned experiencing physical symptoms such as heart palpitations and teeth grinding (bruxism). These can be physical manifestations of anxiety. Teeth grinding often occurs during sleep and can be a response to stress, leading to further fatigue and discomfort. Heart palpitations, especially when accompanied by anxiety, can be alarming but are often benign in the context of anxiety disorders. However, if these symptoms persist or worsen, it is essential to consult a healthcare professional to rule out any underlying medical conditions.

You also noted that you feel tired despite having a normal sleep schedule. This could indicate that while you are getting enough sleep, the quality of your sleep may be compromised due to anxiety or stress. Anxiety can lead to restless sleep, where you may not feel fully rested upon waking. Techniques such as mindfulness meditation, relaxation exercises, or cognitive-behavioral strategies can help improve your sleep quality and reduce anxiety.

Given these concerns, it would be beneficial to seek support from a mental health professional. A psychologist or psychiatrist can provide a thorough assessment and help determine if you are experiencing an anxiety disorder or another mental health condition. They can also offer therapeutic options, such as cognitive-behavioral therapy (CBT), which has been shown to be effective for anxiety and memory issues. In some cases, medication may also be considered to help manage anxiety symptoms.

In the meantime, here are some strategies you can implement to help manage your symptoms:
1. Practice Mindfulness: Engaging in mindfulness exercises can help ground you in the present moment, reducing anxiety and improving focus. Simple techniques include deep breathing, progressive muscle relaxation, or guided imagery.

2. Establish a Routine: Creating a structured daily routine can help reduce anxiety by providing predictability. Include time for relaxation and self-care.

3. Limit Multitasking: Focus on one task at a time to improve concentration and memory retention. When conversing with others, try to actively listen and engage without distractions.

4. Stay Physically Active: Regular physical activity can help reduce anxiety and improve overall mental health. Aim for at least 30 minutes of moderate exercise most days of the week.

5. Seek Support: Talk to friends or family members about your experiences. Sometimes, sharing your feelings can alleviate some of the burdens of anxiety.

6. Monitor Caffeine and Sugar Intake: High levels of caffeine and sugar can exacerbate anxiety symptoms. Consider reducing your intake to see if it helps.

7. Sleep Hygiene: Ensure that your sleep environment is conducive to rest. This includes a comfortable mattress, a cool room, and limiting screen time before bed.

In summary, your experiences with anxiety, memory issues, and concentration difficulties are valid and deserve attention. Seeking professional help can provide you with the tools and support needed to navigate these challenges effectively. Remember, you are not alone in this, and there are resources available to help you regain control over your mental health.

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