How To Forget A Bad Memory On Purpose

The article is developed in partnership with BetterHelp.

There are various scenarios in which one would wish to erase a certain recollection. Recalling certain events can cause one to wince in humiliation, while recalling other events can be upsetting or even traumatic. Perhaps you’d prefer to go about your day without being constantly reminded of particular persons or events from your past.

As time passes, some people’s memories disappear. If you suffer from an anxiety disorder like social anxiety disorder (SAD) or a trauma-related disorder like post-traumatic stress disorder (PTSD), you may feel as though you’re stuck in a loop of painful memories from your past. In extreme cases, the resurfacing of painful memories might render the sufferer bedridden.

This article offers advice on how to erase (or at least decrease the impact of) a painful memory.

Effects of a Bad Memory

There are many ways in which unpleasant memories might affect behavior. You might take extra precautions to avoid anything that could possibly bring up a painful memory. Full-blown flashbacks, where you experience the emotion of reliving a horrific event, can occur in different situations.

There are many different ways in which a bad memory might influence one’s emotions, thoughts, and actions:

• Anxiety or terror may manifest physically if a recollection sets off a chain reaction. Sweating, trembling, shaking, a racing heart, and shallow breathing are all symptoms of anxiety.

• Memory can evoke a wide range of feelings, from happiness to regret to fear to shame.

• The cognitive reactions include how you feel about yourself and how well you can handle adversity as a result of your memories. Worrying about a humiliating social memory, for instance, can cause you to mistrust your own social skills.

How To Forget A Memory

You can take measures to decrease the emotional impact of an unwanted memory. Don’t give up if your memory loss is slower than you’d hoped; it takes time and effort to forget the past.

Pick out your memory.

Forgetting anything requires first remembering it, which may seem backwards. What are some of the sensory associations with this recollection?

Sort out your feelings.

Allow yourself to experience the full range of emotions associated with the memory. Counseling can help you learn to manage your feelings in a constructive way.

Identify your triggers.

Perhaps the sight of the exact make and model of car that your ex used to drive triggers a flashback to the time when you two broke up. Perhaps the aroma of chicken soup brings back painful memories of your mother’s death. Keep track of the cues that help you recall past experiences.

Substitute the memory if you can.

Rather than trying to suppress negative memories, it’s best to focus on more positive things. For instance, instead of dwelling on the split every time you see the type of automobile your ex-partner drove, recall a time when you rode in the same car to the beach. You can retrain your brain to erase the bad memory and replace it with the positive one.

Adopt a balanced, healthy routine.

Anxiety and sleep deprivation both have been linked to the resurfacing of painful memories. Ensure that you are getting adequate rest, eating well, and being active. It’s important to keep up a healthy lifestyle that will also benefit your emotional and mental well-being. Mindfulness training can help you focus on the here and now. Visit this page to learn more about how a healthy lifestyle can have a positive impact on relieving anxiety.

Why It’s So Difficult to Forget Certain Memories

Due to the presence of a brain region critical for the regulation of survival-related behaviors, such as sensations of fear, emotional memories can be particularly tenacious.

The amygdala is a brain region responsible for the enhanced recall of emotional memories. The amygdala has crucial functions in the encoding and processing of both emotional states and memories. Positive and bad memories may be stored in separate regions of the amygdala, according to the available research.

Memories accompanied by strong feelings are more likely to stick in one’s mind. According to studies, our recollections improve with the degree of emotional involvement we had in the recalled experience.

An individual’s ability to recall frightening experiences can be adaptive in certain situations, but it can become problematic when it leads to persistent fears that interfere with daily life.

Recognizing and mastering new coping mechanisms for dealing with upsetting memories and associations might help you feel more in control and less emotional turmoil.