Managing thinking and memory changes

Find practical tips to cope with thinking and memory changes caused by cancer and improve your daily life.

Learn more about:

• Overview
• Brain training
• Ways to manage change
• Online options

Overview

There are things you can do to cope with cognitive problems, improve your wellbeing and manage daily life.

Keep a diary of the differences you notice, including the time of day and what you were doing. This can make it easier to plan your day and may be useful when you talk with your health care team.

See below for a list of practical ways you can adjust your daily routine, involve other people, maintain a healthy lifestyle, and improve your thinking and memory.

Brain training

If you’re having a lot of problems with thinking or remembering things, your health care team might suggest cognitive rehabilitation. This is a type of brain training that can help with these problems.

Cognitive rehabilitation uses special brain exercises to improve memory, focus and thinking skills. You can do this with a neuropsychologist (a psychologist who looks at brain function) or an occupational therapist who has training in this area. You may need to pay for cognitive rehabilitation yourself.

An occupational therapist can also teach you tips and strategies to make everyday tasks easier. You can ask your health care team how to find one, or search online for occupational therapy services near you.

Ways to manage change

The following suggestions may help you with managing changes in thinking and memory.

Adjust your daily routine

• Write things down – keep a to-do list or take notes.
• Use a diary or smartphone features, such as reminders, alarms and lists.
• Set times each day to check your to-do lists and reminders.
• Focus on one thing at a time (try not to multitask).
• Avoid distractions. For example, let your phone go to voicemail and listen when you’re ready.
• Pick a specific place to put objects such as your keys, rings or phone, so they are easier to find.
• Ask your pharmacist about a medicine organiser or blister pack (e.g. Webster-pak).
• Pace yourself and include rest breaks to recharge after mentally demanding tasks.
• Do focused tasks when you feel fresher.

Involve other people

• If you feel comfortable, tell family, friends and colleagues what is going on – this can prevent misunderstandings.
• Speak to your employer about how they can support you at work, or make changes that can help.
• Take a support person to appointments or treatment. They can help to remember what is said.
• Ask family and friends to help with everyday tasks. The Gather My Crew app can help you organise who does what.
• Health professionals can help you manage symptoms. Talk to your treatment team or GP about referral to a neuropsychologist, clinical psychologist or occupational therapist. You may be able to access support through the hospital system or get a Medicare rebate.

Maintain a healthy lifestyle

• Eat healthy, nutritious foods, including lots of fruits and vegetables.
• Aim to get at least 7–8 hours of sleep each night, and rest when tired.
• Do some physical exercise or stretching. A mix of aerobic and strength training exercises may help improve your symptoms.
• A physiotherapist or exercise physiologist can help you find safe ways to make exercise part of your everyday routine.
• Cut down on activities that cause you stress.
• Use meditation or relaxation to help manage stress and worries. You can listen to our podcast for meditation and relaxation exercises.

Improve your thinking and memory

• When talking with someone, listen closely and then repeat back what they said to help it stick in your mind.
• Give meaning to things you want to remember (e.g. to remember someone called Robyn, picture a robin bird above their head).
• Break big bits of information into smaller, easier parts (e.g. to remember the number 2507000, think of 2507 as “Christmas in July” and 000 as the emergency number).
• Keep your brain active with crosswords, puzzles or playing along with TV game shows.
• Learn something new, like a language, musical instrument, or other skill. This helps your brain build new connections and strengthen old ones.
• Do something creative, like drawing, painting, or making crafts.

I just felt edgy all the time. And I thought, ‘Oh is that depression? Is it stress?’ But I think it was just that the required concentration to do what would be very normal tasks was exhausting because you used so much more energy to do the same task.

ANNE

Podcast: Brain Fog and Cancer

Listen to more episodes from our podcast for people affected by cancer