Can you tune out a bad memory completely?
Verywell / Laura Porter
There are many reasons we might want to forget a memory.
Some memories can make us cringe with embarrassment while others may be more distressing or traumatic.
Verywell / Laura Porter
Luckily, some memories fade away with time.
Keep reading for tips to forget a memoryor at the very least, lessen its impact.
But First, How Does Memory Work?
We’ve tried, tested and written unbiased reviews of the best online therapy programs including Talkspace, Betterhelp, and Regain.
The basic functions of memory are encoding, storing, and retrieving.
While we tend to forget mundane information, our brains are more likely to store information attached tostrong emotions.
Many techniques to ‘forget a bad memory’ stem from gradually disassociating the memory from its negative emotional basis.
Researchers have long been seeking ways to help people intentionally forget.
Address Memory Triggers
Does the unwanted memory tend to crop up in specific situations?
Or are there certain things, people, or prefs that remind you of this memory?
One form of CBT known asexposure therapycan be particularly effective when you are dealing with a memory.
The idea behind exposure therapy is to gradually and progressively expose yourself to the thing that you fear.
Such techniques may include deep breathing, progressive muscle relaxation, meditation, and guided imagery.
Practice Mindfulness
You could also take a stab at practice mindfulness when memories come back to you.
Mindfulness involves focusing on the present moment without worrying about the past or future.
Try Self-Acceptance
Perfectionismcan sometimes make memories seem more distressing.
If your memories center around times you have made mistakes,try making mistakesand doing things wrong on purpose.
Practicing self-acceptance can help blunt the impact of those memories.
Anytime you remember a negative memory, attempt to follow it up with a positive one.
Why Are Emotional Memories Hard to Forget?
Emotional memories are more memorable because of a structure in the brain called the amygdala.
The amygdala plays an important role in how emotions and memories are processed and encoded.
Research suggests that different parts of the amygdala are responsible for positive and negative memories.
Memories tend to be more memorable because when they are accompanied by intense emotions.
Impact of a Negative Memory
Negative memories can impact behavior in a variety of ways.
Sometimes you might go out of your way to avoid situations that mighttriggera negative memory.
A health professional can make a diagnosis based on your symptoms and recommend treatments that can help.
They may recommendpsychotherapyto help you learn new ways to cope with your memories.
They may also prescribe medications that can help you manage associated symptoms of anxiety and depression, if appropriate.
New treatments for memory problems may also be on the horizon.
Research has shown that a brain-derived neurotrophic factor (BDNF) gene variation is related to fear generation.
BDNF gene therapy could be used in the future, by altering genes that contribute to fear and anxiety.
In the same way, the Tac2 gene pathway has been shown to reduce the storage of traumatic memories.
Talk to your healthcare provider if bad memories are affecting your ability to cope.
If you notice your unwanted memories are becoming more frequent and unmanageable, consider consulting with your doctor.
2016;50:223-230. doi:10.1016/j.jbtep.2015.09.008.
Harvard University: The Derek Bok Center for Teaching and Learning.How memory works.
Tyng CM, Amin HU, Saad MNM, Malik AS.The influences of emotion on learning and memory.Front Psychol.
2007;16(4):213-218. doi:10.1111/j.1467-8721.2007.00506.x
Autry AE, Monteggia LM.Brain-derived neurotrophic factor and neuropsychiatric disorders.Pharmacol Rev.
