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The holidays are often painted as the most wonderful time of the year, but when you’re living with Multiple Sclerosis (MS), they can bring a unique set of challenges. One of the biggest? Brain fog. If you’ve ever forgotten a conversation mid-sentence or drawn a complete blank during dinner, you know exactly what I mean.

But here’s the thing. You are not alone in this.

This episode of My MS Podcast was inspired by real stories from women in our community. One shared how she forgets pots on the stove. Another felt ashamed when she couldn’t remember a friend’s important life event. And another just couldn’t keep up with the pace of conversation.

It’s frustrating. It’s humbling. And yes, sometimes it’s downright embarrassing. But avoiding social events altogether isn’t the answer. In fact, isolation only makes things harder.

What we need are practical strategies to show up, stay connected, and enjoy the season, fog and all.

1. Clean Up Your Diet (Even a Little Helps)

Yes, even during the holidays. Food can either fuel brain fog or help clear it. I recommend cutting back on gluten, dairy, and sugar, as these are three major culprits when it comes to inflammation. Even reducing your intake can make a difference.

Instead, load up on nutrient-rich foods like leafy greens, deeply colored vegetables, and healthy fats from sources like salmon, avocado, and nuts. These foods support cellular energy and help your brain function better.

An easy way to start is by adding a green smoothie to your day. If you need help, check out my 5 Day Smoothie Challenge at alenebrennan.com/smoothies for recipes that actually taste good.

2. Prioritize Sleep Like It’s Your Job

Your brain does critical clean-up work while you sleep, including detoxifying and storing memories. But sleep can be harder to come by during the holidays, with added stress and busy schedules.

Some simple strategies that help include:

• Shutting down screens at least 60 minutes before bed
• Using calming essential oils like lavender or vetiver
• Journaling to release anxious thoughts
• Setting a consistent bedtime, even just 30 minutes earlier

The goal is to make quality sleep a non-negotiable foundation.

3. Manage Your Mindset Before You Even Step in the Door

Your thoughts can shape your entire experience. If you’re dreading a gathering because of brain fog, that anxiety may actually make it worse.

Instead, try reframing the situation with affirmations:

• I give myself grace and patience in every conversation
• It’s okay to pause and gather my thoughts
• I’m here to connect, not to perform

What you focus on grows. So focus on showing up with confidence and compassion for yourself.

Quick Tips for the Day Of

These are small but powerful steps to help you feel more prepared when heading into a holiday event.

Prep Before the Party
Jot down notes about people you’ll see. What’s going on in their lives? This gives your brain a head start and boosts your confidence.

Have Go-To Topics Ready
Think of neutral and easy conversation starters like food, seasonal traditions, or favorite shows.

Don’t Make It Awkward
Everyone forgets things. If you’re open about your diagnosis, you can say, “That’s my MS brain fog kicking in.” If not, try, “The holidays have me a little scattered this year.” A little grace goes a long way.

Excuse Yourself When Needed
If you’re overwhelmed or tired, take a break. It’s okay to step away and regroup.

Give Yourself Grace
You showed up. You made the effort. That is a win. Have patience with yourself in every conversation and remember that nobody is perfect.

Recap

To navigate MS brain fog during the holidays:

• Clean up your diet
• Prioritize sleep
• Manage your mindset

And when you’re in the moment:

• Prep in advance
• Don’t make it awkward
• Give yourself grace

Want More Encouragement Like This? Tune into this week’s special episode of My MS Podcast: S2E5 Navigating Holiday Gatherings with Brain Fog and Listen now to My MS Podcast.