When Memory Concerns Trigger Anxiety: 10 Signs and Solutions

Have you noticed some memory slips lately and found yourself feeling worried about them? You're not alone. Many people experience anxiety when they notice changes in their memory, especially as they get older. Sometimes anxiety comes from noticing these memory changes, while for others, existing anxiety can make memory concerns feel more troubling.

Understanding how anxiety can show up alongside memory concerns is the first step toward feeling better. Here are 10 common signs to watch for and some helpful ways to respond.

1. Worrying More About Forgetfulness

When you're anxious about memory, even small slips like misplacing your keys or forgetting a name can feel very upsetting. You might find yourself thinking: "What if I forget something important?" or "Is this normal aging or something worse?" This worry can actually make memory problems seem bigger than they are. Remember that occasional forgetfulness happens to everyone at all ages. Try keeping a small notebook of things you remember well to balance your perspective.

2. Feeling More Irritable or Restless

When you're struggling to remember something, it's natural to feel frustrated. Anxiety can make this frustration more intense, leading to irritability, restlessness, or even anger. You might snap at loved ones when you can't recall something or feel physically unable to sit still when trying to concentrate. When you notice irritability rising, take a few deep breaths and remind yourself that getting upset makes remembering even harder.

3. Avoiding Mental Challenges

Do you find yourself steering clear of activities you once enjoyed, like crosswords, reading, or math puzzles? When we're anxious about our memory, we often avoid challenging tasks because we're afraid of confirming our fears. This avoidance actually reduces brain stimulation that could help maintain mental sharpness. Start with easier versions of activities you enjoy. Success builds confidence, and you can gradually increase the challenge level.

4. Struggling to Make Decisions

Making choices might suddenly feel overwhelming when you're experiencing both anxiety and memory concerns. Even simple decisions like what to order at a restaurant or which route to take while driving might cause hesitation and doubt. This often comes from not trusting your own thinking abilities. For important decisions, try writing down the pros and cons. For smaller daily choices, remind yourself that most decisions aren't permanent.

5. Experiencing Physical Symptoms

Anxiety doesn't just affect your mind—it changes what happens in your body too. You might notice:

• A racing heartbeat when you forget something

• Tense muscles, especially in your neck and shoulders

• Feeling dizzy or lightheaded

• Stomach discomfort or frequent bathroom trips

These physical feelings are often signs of anxiety rather than memory problems themselves. Simple relaxation techniques like progressive muscle relaxation can help calm your body and mind.

6. Having Trouble Sleeping

Do you lie awake replaying moments when your memory failed you or worrying about what might happen in the future? Sleep problems are very common with anxiety. Unfortunately, poor sleep can make both memory and anxiety worse, creating a difficult cycle. Create a calming bedtime routine and avoid screens at least an hour before sleep. If worries keep you awake, try writing them down to address tomorrow.

7. Withdrawing from Social Activities

Anxiety about memory might make you pull back from spending time with others. You might worry about forgetting names, losing track of conversations, or repeating yourself. This withdrawal can lead to loneliness, which often makes both anxiety and memory issues worse. Start with small, comfortable social settings where you feel safe. Quality time with understanding friends or family can rebuild your confidence.

8. Becoming Very Dependent on Routines

While some structure is helpful, anxiety can make people overly dependent on strict routines. You might become extremely upset if your schedule changes or obsessively check lists and notes. While organization helps memory, this level of rigidity often signals anxiety. Practice small, planned changes to your routine in a controlled way to build flexibility.

9. Jumping to Worst-Case Scenarios

A moment of forgetfulness—like not remembering where you parked—might trigger thoughts like "I'm losing my mind" or "This must be the beginning of dementia." This pattern of catastrophic thinking is a classic sign of anxiety making normal memory lapses seem much more serious. 

10. Finding It Hard to Focus

Anxiety uses up mental energy and attention that your brain needs for other tasks. You might notice that your mind feels foggy or that you can't concentrate, even when you don't have a serious memory problem. Worry itself can create the very difficulties you fear.

Moving Forward with Confidence

Understanding the connection between anxiety and memory concerns is powerful. Many memory difficulties feel worse because of anxiety, not because of serious cognitive problems. Remember that addressing anxiety often improves memory function too. With understanding and the right support, you can navigate memory changes with greater ease and confidence.

About the Author: Dr. Susan Borgaro is a Clinical Neuropsychologist specializing in memory assessment and cognitive enhancement strategies. With over 25 years of experience working with patients across the lifespan, Dr. Borgaro brings both clinical expertise and practical insights to help people optimize their cognitive functioning. www.nasarizona.com