Memory Loss and Anxiety
“Why Can’t I Remember Things?” — The Link Between Memory Loss and Anxiety
It’s something I hear a lot in the therapy room:
"I’m really worried I’m losing my memory."
"I used to be sharp. Lately, I feel foggy, distracted, like I’m not retaining anything."
It can feel scary when memory loss starts showing up. It may look like forgetting words mid-sentence, missing appointments, walking into a room and standing there blankly. It can be easy to jump to the worst-case scenario however, in my experience, their are many reasons why we find it difficult to remember things.
What I’ve Learned Working in Cognition
Before I moved into private practice, I spent over 10 years working in the cognition space, supporting people through changes in their memory, thinking and decision-making. I’ve seen many clients come in, worried sick they were developing dementia — only to discover that what they were actually experiencing was anxiety, stress, or burnout.
Alongside my counselling work, I’m also trained and qualified in cognition assessment. This means I’m able to explore memory changes in more depth and help work out what’s really going on — whether it’s anxiety, trauma, or something else entirely.
So often, once the right support is in place, people feel relief — and things start to improve.
Why Anxiety Affects Memory
When we’re anxious, our brain goes into protection mode. It’s scanning for danger, problem-solving, and keeping us on high alert. That’s useful in a crisis but when it’s constant, it hijacks our ability to store and recall information clearly.
You might notice:
Forgetting names or appointments
Trouble finishing tasks or following conversations
Feeling mentally foggy or scattered
Constantly overthinking the past but missing the moment you’re in
OInce this starts happening, it can become a loop — the more forgetful you feel, the more anxious you become. The more anxious you are, the harder it is to remember.
Other Things That Impact Memory
It’s not just anxiety, memory is also affected by:
Trauma – which can fragment or suppress memories, especially when unresolved
Poor sleep – the brain files and stores memory while we rest
Diet – when we’re not eating well or consistently, brain function takes a hit
A rushed, overloaded life – there's simply no space to absorb or store new information
Memory loss isn’t always a sign something is wrong with you. It’s often a signal that you’re carrying too much.
You’re Not Broken. You’re likely overwhelmed and your brain is doing the best it can to keep up.
The kind of memory difficulties caused by anxiety or overload are incredibly common and often improve with the right support.
So What Helps?
Here are some strategies I often explore with clients:
🧠 Name it – Recognising the role anxiety or overwhelm plays can ease a lot of fear.
🧘♀️ Regulate the nervous system – This might look like breathwork, mindfulness, time in nature, or using a grounding object (Harry the weighted therapy dog is a favourite in my clinic!).
🛏️ Support sleep – Even small changes in your bedtime routine can improve memory over time.
🥗 Nourish the body – Brains need fuel. Regular, balanced meals matter.
📅 Use supports – Lists, alarms, post-it notes — these are practical tools, not signs of failure.
💬 Reach out – You don’t have to sit with this alone. If it’s worrying you, let’s explore it together.
If your memory has felt off lately, please know you’re not alone. You’re not "losing your mind" — you might just be overloaded, exhausted or anxious.
The good news is: there’s support. Not only can I walk alongside you therapeutically but I’m also qualified in cognitive assessment and can help untangle whether this is stress-related, something clinical, or a bit of both.
There is a path forward and you don’t have to figure it out on your own. Reach out today!