Morning Mind Melt: The truth about pregnancy brain & how to combat it

When early researchers began investigating pregnancy brain, they asked women to describe their cognitive experiences during pregnancy and many women self-reported memory problems or forgetfulness (Parsons & Redman, 1991). So, if you're feeling a bit scatterbrained, you're certainly not alone. You might be surprised to learn that recent research shows these changes aren’t due to a loss of brain cells, as some might lead you to believe. Let’s dive into the science behind pregnancy brain, debunk the myths, and discuss how to manage what you are experiencing effectively.

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_{"..a misunderstanding of the science often perpetuates the pregnancy brain and momnesia myth."}

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The science behind pregnancy brain

The idea of pregnancy brain or momnesia as along-lasting cognitive impairment caused by pregnancy isn’t supported by science. Yes, mama, you understood that last sentence perfectly! Pregnancy is a significant physical, emotional, social, and psychological change. Among all this change, it is a misconception that women somehow lose precious cognitive capacity. Instead, brain regions responsible for social cognition, empathy, theory of mind (understanding others’ intentions), motivation, reward, and sense of self become more efficient during pregnancy (McKay, 2023).

Dr Sarah McKay, author of Baby Brain: The Surprising Neuroscience of How Pregnancy and Motherhood Sculpt Our Brain (for the better), explains that a misunderstanding of the science often perpetuates the pregnancy brain and momnesia myth. Researchers can see a reduction in grey matter on brain scans, which sounds alarming, but Dr McKay clarifies that “sometimes less is more.” The reduction in grey matter is actually due to the connections in the brain fine-tuning and becoming more efficient (2023). This enhanced fine-tuning occurs only a few times in a lifetime—during early infancy, adolescence, and, for women, also during menopause.

So, if your brain is changing for the better, why do so many women report momnesia? Dr McKay says these reported lapses are the result of sleep deprivation, stress, low mood, and coping with the mental load of motherhood (2023). Unfortunately, negative societal expectations around women's cognitive capacity also influence how we feel about our abilities during pregnancy and motherhood.

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_{"..Sleep deprivation is a significant factor in “pregnancy brain”."}

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The most commonly reported symptoms of pregnancy brain

When it comes to cognitive difficulties, women commonly report the following symptoms during pregnancy and motherhood:

• Forgetfulness: Struggling to remember appointments or everyday tasks.
• Difficulty concentrating: Trouble focusing on work projects, reading a book, or following a TV show.
• Mental fatigue: Feeling mentally drained more quickly than usual.
• Misplacing items: Constantly losing keys, glasses, or other essentials.
• Word-finding difficulties: Getting lost mid-sentence or struggling to find the right word.

After reading this list, you might notice that these cognitive lapses are typical for everyone. Your non-pregnant friend might struggle to find words after a hectic period at work, or your male colleague might have trouble concentrating after a difficult breakup. Let’s debunk this myth further.

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Debunking myths about pregnancy brain

There are many myths about pregnancy brain, the biggest being that pregnancy results in a loss of brain cells. Cognitive tests called "batteries" have been used to assess women's brain function before and after pregnancy or to compare pregnant and non-pregnant women. Dr McKay reviewed these global studies and found that even women who believed they were suffering from pregnancy brain showed no evidence of cognitive impairment (2023).

While some research shows slightly worse performance in the third trimester, this difference is minimal, and still within the normal range. It’s likely explained by the terrible sleep that often comes with being heavily pregnant. Interestingly, some studies found pregnant women performed better than non-pregnant counterparts (McKay, 2023).

It's not just pregnant women feeling self-conscious — others also tend to view them as less capable. Masser et al. (2007) found that pregnant women are perceived as less competent in job interviews and workplace reviews. This might be research from some time ago, but these social stereotypes still influence perspectives today as seen in recent workplace surveys (HiBob, 2024). The idea that pregnant women become less capable is simply untrue. Difficulties due to stress, sleep deprivation, or low mood do not equate to a loss of competence.

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How pregnancy and motherhood affect daily life

To be clear, the idea that pregnancy causes a loss of brain function is a myth. However, the demands of pregnancy and motherhood are very real. Motherhood brings challenges that affect work-life balance, personal relationships, self-care, and social life. From sleepless nights to juggling childcare responsibilities, parenting transforms daily life.

During pregnancy and beyond, schedules must be flexible to accommodate appointments, school runs, doctor visits, and unexpected sick days. While some workplaces offer family-friendly policies, many parents still face challenges balancing the needs of both their employer and family.

Cognitive challenges can affect self-esteem, as some women feel embarrassed or worry others may view them as incompetent. It's time to reframe the pregnancy brain narrative.

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Strategies to combat pregnancy brain stereotypes

1. Change the narrative: Instead of attributing brain lapses to hormone-induced brain atrophy, consider the social and cultural pressures on mothers. Limited paid parental leave and insufficient workplace maternity policies are sources of stress and financial strain.
2. Know your worth and have compassion: Educate yourself on the remarkable changes that occur in the brain during pregnancy. Understanding this transformation can be empowering. Develop compassion for yourself and other mothers, as impossible standards are often set for women during this period. I highly recommend Dr McKay's books Baby Brain and The Women's Brain Book.

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Strategies to cope with increased demands

1. Adequate sleep: Getting sufficient rest is crucial. Sleep deprivation is a significant factor in “pregnancy brain”. Try to maintain a consistent sleep schedule and find ways to rest whenever possible.
2. Healthy diet: A nutrient-rich diet, including omega-3 fatty acids, leafy greens, and wholegrains, can help fuel your brain.
3. Exercise: Regular physical activity can improve mood, reduce stress, and enhance concentration.
4. Mindfulness and meditation: Meditation has been shown to improve memory and focus. Practising mindfulness can help with memory and attention (Basso, McHale, Ende, Oberlin & Suzuki, 2019).
5. Socialising: Join a mother's group or another social network during pregnancy. Research shows regular social interactions improve cognitive function and mood (Oscar, et al., 2008).

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_{"The idea that pregnant women become less capable is simply untrue. Difficulties due to stress, sleep deprivation, or low mood do not equate to a loss of competence."}

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When to seek professional help

It's important to recognise when forgetfulness or cognitive challenges may point to a more serious issue. Mental health conditions like perinatal depression or anxiety can affect concentration, and seeking help early ensures you receive the support you need. With the new focus on caring for a child, parents often put their needs last, affecting their physical and mental health. Treatments may include counselling, cognitive-behavioural therapy, or medication, depending on the symptoms.

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Conclusion

There is no permanent loss in brain function caused by pregnancy. The changes that occur are in areas related to social and emotional functioning. Increased stress, poor sleep, low mood, and added demands impact daily cognitive functioning, and societal expectations lead us to notice these lapses more. If poor concentration and forgetfulness are symptoms of depression or anxiety, it's important to seek help.

Understanding the pregnancy brain myth can help you focus on changing the systems around you that place extra burdens on mothers. Increased compassion for yourself and others and lifestyle changes can also aid in much-needed self-care.

If you've been feeling the morning mind melt more than usual during pregnancy, you're not alone.

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References

• ^{Basso, J. C., McHale, A., Ende, V., Oberlin, D. J., & Suzuki, W. A. (2019). Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behavioural brain research, 356,208-220.}
• ^{HiBob. (2024). Gender equality at work: A 2024 survey of women across four generations. Checkr. https://www.hibob.com/blog/gender-equality-at-work-survey-2024/}
• ^{Masser, B et al. (2007). “We like you, but we don’t want you”: the impact of pregnancy in the workplace. Sex Roles, 57(9), 703 – 712.}
• ^{McKay, S. (2023). Baby brain: The surprising neuroscience of how pregnancy and motherhood sculpt our brains and change our minds (for the better). Hachette Australia.}
• ^{McKay, S. (2018). The women's brain book: The neuroscience of health, hormones and happiness. Hachette Australia}
• ^{Parsons, C. & Redman, S. (1991). Self-reported cognitive change during pregnancy. Australian Journal of Advanced Nursing, 9 (1), 20–29.}
• ^{Oscar, Y et al., (2008). Mental Exercising Through Simple Socializing: Social Interaction Promotes General Cognitive Functioning. Personality & Social Psychology Bulletin. 34.248-59. 10.1177/0146167207310454.}

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^{The content provided in this blog is intended for Australian audiences and informational purposes only. It should not be regarded as professional psychological advice, diagnosis, or treatment. The information shared here is based on general knowledge and experience within the field of psychology, but it may not be relevant to your individual circumstances.}

^{Always consult your psychologist or a qualified mental health professional with any questions or concerns you may have about a psychological condition or treatment. Never ignore professional psychological advice or delay seeking it due to something you have read on this blog.}