Why do I feel empty-headed? 7 reasons and what to do about it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Wondering why you feel empty-headed? Explore 7 reasons your mind may be blank, including syndromes like depersonalization, and what to do about it.
Have you ever been on a tight deadline for work, but all you can bring yourself to do is stare at the computer screen? Or maybe you’ve been chatting with a group of friends, and, out of nowhere, coming up with a response seems impossible? In both situations, you can’t form thoughts or string together sentences, no matter how hard you try, and it may feel as though your head is quite literally filled with, well, nothing.
Empty-headedness, the phenomenon of feeling like your mind has gone blank, can be frustrating and seems to happen at the most inconvenient times. If you struggle with empty-headedness, you may have a tough time focusing, remembering things, or staying motivated. But don’t worry. There are tips you can try to feel better and get your thoughts flowing again.
7 reasons for feeling empty-headed
There are several reasons why you might feel empty-headed, from lifestyle factors like stress to more serious conditions like depression and depersonalization.
1. Stress and anxiety can affect your memory
When you’re stressed, your body produces stress hormones like cortisol, which can interfere with memory and concentration. Chronic stress can keep your brain in a constant state of alert, which can make it hard to think clearly or remember things.
💙 Take one minute to Pause to Breathe and help your body release tension, stress, and anxiety.
2. Not sleeping enough can make you forgetful
When you don’t get enough good quality sleep, your brain can’t function properly. This can create problems with attention, decision-making, and memory.
💙 Add the Screen Off, Sleep On mindful movement session to your nightly routine to boost your sleep quality.
3. Nutritional deficiencies can give you brain fog
Deficiencies in essential nutrients can impact brain function. For example, B vitamins are important for energy production and brain health, iron is used for oxygen transport to the brain, and omega-3 fatty acids support brain cell structure and function. If you’re deficient in these, you may struggle with brain fog.
💙 Bring awareness to your eating habits, as well as nutrition, with our Mindful Eating series.
4. Depression can make it difficult to form thoughts
Mental health conditions like depression can affect the brain's neurotransmitters — chemicals that help regulate mood and thinking. When these chemicals are out of balance, you may experience feelings of emptiness or have trouble focusing. People with depression often seem to lose interest in activities they once enjoyed, which may further contribute to feelings of emptiness.
💙 Dealing with extreme sadness and mood disorders can become more manageable with our Easing Depression series.
5. Burnout can make your brain and mind shut down
Prolonged periods of overwork and stress can lead to burnout, which often includes feeling mentally drained and empty. Burnout is especially common in people with demanding jobs, or those who juggle a ton of responsibilities.
💙 Don’t know how to recognize burnout? Here are 22 signs that you might be facing burnout (and how to deal with it).
6. Side effects from medication can cause forgetfulness
Medications that affect the brain’s neurotransmitters, such as those for anxiety or depression, can sometimes interfere with memory and concentration. This can lead to side effects including mental fog or emptiness. If you suspect your medication is causing these symptoms, talk to your doctor.
💙 Take a short brain break with this 10-minute meditation on rediscovering Clarity.
7. Lack of mental stimulation can dull your memory and thoughts
Prolonged repetitive or unstimulating activities can make the mind feel empty. Without regular challenges to stay sharp, your brain may feel sluggish, making it hard to think clearly or creatively.
💙 Learn about The Power of Hobbies and why hobbies can make us happier, more engaged, and feel more stimulated.
What to do if your head feels empty
Empty-headedness can be frustrating and sometimes even concerning, but learning to engage your mind and your body can help you set things right and take back control of your thoughts.
Practice mindfulness: Use mindfulness exercises like meditation or deep breathing to ground yourself and reduce mental clutter. Focus on the present moment to help reduce stress and anxiety, which may help you feel less empty-headed. Start with a few minutes each day and gradually increase the time as you get used to the practice.
Get adequate sleep: Prioritize a healthy sleep schedule to ensure your brain gets the rest it needs. Aim for 7–9 hours of sleep per night, and maybe consider implementing a relaxing bedtime routine to maximize your benefits. Check out these nine tips to build a better bedtime routine.
Stay hydrated and eat well: Eat a balanced diet, including foods rich in B vitamins, iron, and omega-3 fatty acids, which can support brain health. Drink plenty of water throughout the day, as even mild dehydration may affect your ability to think clearly.
Exercise regularly: Aim for at least 30 minutes of moderate exercise most days of the week to boost cognitive function and improve mood. Regular exercise may help clear mental fog, plus make you feel better physically and mentally. Try adding walking, swimming, or yoga into your routine.
Challenge your brain: Do puzzles, take up a new hobby, learn a new language, or play brain games to keep your mind active and engaged.
Seek professional help: If feelings of emptiness persist, talk to a mental health professional for support and guidance. Therapy and counseling can help you explore the underlying causes of your feelings and provide strategies to manage symptoms and improve mental clarity.
What is depersonalization?
Depersonalization is a dissociative disorder where you feel detached from your thoughts, feelings, and body — as if you’re observing yourself from outside.
You might feel like you’re living in a dream or watching yourself from a distance when you’re dissociating or experiencing depersonalization. It can be triggered by severe stress, trauma, anxiety, a panic attack, or depression, and is often a coping mechanism for dealing with overwhelming emotions.
Therapy, particularly cognitive-behavioral therapy (CBT), can help you understand and change the thought patterns that contribute to depersonalization. Medication may also help regulate the neurotransmitters involved in the mood disorders you’re navigating.
What is blank mind syndrome? (is it more than empty-headedness?)
Blank mind syndrome is where your mind feels completely empty, making it impossible to think or focus, and is often seen as a severe form of forgetfulness or depersonalization.
Blank mind syndrome is usually associated with anxiety or high stress and can interfere with your ability to concentrate, remember information, or think productively. People with blank mind syndrome might feel like their thoughts are stuck in their head and have no way out.
Mindfulness, relaxation techniques, stress management, mental exercises, taking regular breaks, and professional therapy may help relieve symptoms of blank mind syndrome. Take a break with one of these 12 relaxing mindful activities to reduce stress and anxiety.
Why I feel empty headed FAQs
How can I tell if my feelings of emptiness are due to a mental health condition?
It’s best to seek out a mental health professional to evaluate your health. They may diagnose a mental health condition like depression or anxiety, or may be able to tell you if your feelings of emptiness are caused by something else.
They may ask about your medical history, give you a physical examination, and run tests to rule out other conditions. Once they understand the causes of your symptoms, they can develop a treatment plan tailored to your needs.
Are there any specific dietary supplements that can help improve mental clarity?
Supplements like B vitamins, iron, and omega-3 fatty acids may support brain health. Consult your doctor before starting any new supplement for help finding the right dosage and to ensure it won’t interact with any medications you’re taking.
Also, focus on eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to support cognitive function. Foods such as fish, nuts, seeds, and leafy greens can be particularly beneficial for brain health.
How long should I practice mindfulness each day to see improvements in mental clarity?
Try to make mindfulness a regular part of your daily routine, as consistency can help you see the greatest benefits in mental clarity. Aim for at least 10–15 minutes of mindfulness practice each day. Over time, you may find it helpful to gradually increase the duration. Some people benefit from longer sessions of 30 minutes or more.
Bring mindfulness into other activities, such as eating or walking, to enhance its benefits and help you stay present throughout the day. Here are 10 mindfulness exercises you can include in your daily routine.
Can physical health issues cause feelings of emptiness in the mind?
Physical health issues like thyroid problems, diabetes, and chronic fatigue syndrome can impact mental clarity. For example, thyroid imbalances can affect mood and cognitive function, and managing blood sugar levels is important for people with diabetes to maintain mental clarity.
Regular check-ups and open communication with your healthcare provider can help identify and treat physical health issues that may be contributing to feelings of emptiness.
What are some immediate steps I can take to feel more mentally alert and present?
Try deep breathing exercises, drink water, have a healthy snack, and take a short walk to boost mental alertness. These simple steps can help re-energize your brain and improve your focus.
Take regular breaks throughout the day to help prevent mental fatigue. During this time, find ways to relax and recharge, such as stretching, listening to music, or spending a few minutes in nature.
Reduce distractions and organize your workspace to enhance your ability to stay focused and present.
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