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How To Forget Memories Intentionally

January 13, 2024 by admin Category: How To

You are viewing the article How To Forget Memories Intentionally  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

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This article was co-written by Allison Broennimann, PhD. Allison Broennimann is a private practice clinical psychologist in the San Francisco Bay Area who specializes in psychotherapy and neuropsychology services. With over a decade of experience, Dr. Broennimann specializes in providing psychotherapeutic solutions to treat anxiety, depression, emotional problems, grief, behavioral problems, stress Trauma and life transitions. As part of her psychotherapy service, she integrates intensive psychotherapy with cognitive rehabilitation for people recovering from traumatic brain injury. Broennimann holds a bachelor’s degree in psychology from the University of California, Santa Cruz, and a master of science and doctorate in clinical psychology from the University of Palo Alto. She is licensed by the California Psychological Board and is a member of the American Psychological Association.

There are 7 references cited in this article that you can see at the bottom of the page.

This article has been viewed 41,571 times.

Some memories can be so traumatic that you just want to forget them. While you won’t be able to completely erase a memory from your mind, there are strategies you can use to make it less obvious. You can also take a few actions to change how the memory makes you feel and to replace it with a new happy memory. Remember that you can’t get rid of a memory, so you may need to see a therapist if a bad memory is affecting your life.

Table of Contents

  • Steps
    • Forget Memories
    • Replace Memories
  • Advice

Steps

Forget Memories

Image titled Purposefully Forget Things Step 1

Image titled Purposefully Forget Things Step 1

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Identify what you want to forget. Before you can forget a memory, you need to think about it in detail. This can be quite difficult, but it is absolutely necessary. Write down answers to the following questions to find out the details of the memory:

  • What happened?
  • related to whom?
  • When and where did it happen?
  • What else happened?
  • How did you feel?
Image titled Purposefully Forget Things Step 2

Image titled Purposefully Forget Things Step 2

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Think about the element of your memory that annoys you the most. The next step is to identify the most traumatic part of the memory. Getting to the root of what bothers you the most will help you identify what you need to forget. You should write these specific things down on paper so that you can begin the process of forgetting them.

  • Remember that you can’t forget the existence of your ex, but you can forget a specific date, event, or memory. For example, you might forget the scent of your partner’s perfume, the date of your first date, or something your partner told you.
  • If you find yourself wallowing in a traumatic experience, you can make a list of the person who disturbed you, the specific location that caused you grief, and other sensory-related details such as smell. incense in the dining room, locker room, or gym.
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Image titled Purposefully Forget Things Step 3

Image titled Purposefully Forget Things Step 3

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Erase the memory with the liberating ritual. You can use the details you have identified to conduct the liberation ritual. The release ritual is a mental exercise that can help you to let go of the memory. [1] X Trusted Source Association for Psychpogical Science Go to the Source To perform this ritual, all you need to do is turn your memory into a mental picture and imagine that you burning it.

  • In your mind, think about the part of the memory that you want to forget. Try to think of it like a photograph. Then imagine that you are burning that picture. [2] X Research Source Imagine that the edge of the photo is turning brown and curling, then turning black and dissolving into smoke. Imagine that the fire is burning the memory picture in your mind until it completely disappears.
  • You can also use another image to replace it with your actual memory. For example, you might picture your bully as a Honda Civic slowly sinking into a lake or as a delivery truck slowly slamming into a wall.
Image titled Purposefully Forget Things Step 4

Image titled Purposefully Forget Things Step 4

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Remove the “triggering agent”. A few specific objects or images can trigger your painful memory and make it hard for you to forget it. [3] X Research Sources If you possess any objects or images that may trigger your bad memories, you should hide them or get rid of them altogether.

  • For example, you should get rid of anything that reminds you of your ex, including photos and gifts your ex gave you.
Image titled Purposefully Forget Things Step 5

Image titled Purposefully Forget Things Step 5

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Consider hypnosis. You may also find that hypnosis helps you forget unwanted memories. Hypnosis requires you to enter a relaxed state so that you become more open to suggestions. [4] X Trusted Source American Psychpogical Association Go to Source You can search for a hypnotherapist in your area if this is something you want to try.

  • Keep in mind that not everyone can be hypnotized, so it may not work for you. For those who may be hypnotized, there is a chance that the effect will only last for a short period of time. [5] X Research Sources
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Replace Memories

Image titled Purposefully Forget Things Step 6

Image titled Purposefully Forget Things Step 6

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Think about bad memories of doing happy things. One way to get over the bad feelings associated with a certain memory is to teach yourself how to associate the bad memory with the good. [6] X Research Resources Your goal is to make these memories less painful through positive association.

  • Do something that makes you happy while thinking about a bad memory. For example, you can look back at the shame you felt when you broke up with your lover while listening to some kind of soothing music. Or, you can soak in a relaxing bath with a few scented candles while thinking about the time you lost your job.
  • If positive association can’t help you, you can try listening to white noise to drown out the painful memory. Listen to the sound of a radio switched to static, or another type of white noise generator, while meditating on a traumatic memory.
Image titled Purposefully Forget Things Step 7

Image titled Purposefully Forget Things Step 7

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Form new memories. Another great way to get rid of old memories is to step out into society and form some new ones. Even if you don’t do the things related to the memory that you want to forget, forming new memories will help you get rid of the things you want to forget. [7] X Research Resources Some of the methods you can take to create new memories include:

  • Pursuing a new hobby
  • read a new book
  • watch a movie
  • Find a new job
  • make a new friend
Image titled Purposefully Forget Things Step 8

Image titled Purposefully Forget Things Step 8

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/df/Purposefully-Forget-Things-Step-8-Version-2.jpg/v4-728px-Purposefully-Forget-Things- Step-8-Version-2.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/d/df/Purposefully-Forget-Things-Step-8-Version-2.jpg/ v4-728px-Purposefully-Forget-Things-Step-8-Version-2.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:” <div class=”mw-parser-output”></div>”}
Find ways to improve bad memories. You can replace the memory you want to forget by building a new memory similar to the old one. [8] X Research Source You should find ways to experience positive things similar to the memories you want to forget. After a while, both memories in your mind will start to intersect and the original memory won’t be as strong as before.

  • For example, if you want to forget the trip to Hoi An you had, you can go to Hoi An again or go somewhere near Hoi An. You can visit Da Nang, Hue, etc. During your trip, buy some new t-shirts, take new pictures on the beach, and try out many new restaurants.
  • If you can’t get over the smell of your ex’s perfume, go to the perfume counter at the mall or supermarket. Smell each fragrance for men, filling your mind with new scents and a variety of scents.
  • Dating. If the memory of your ex is bothering you, dating someone else can help you move forward and create lots of good memories.
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  • Image titled Purposefully Forget Things Step 9

    Image titled Purposefully Forget Things Step 9

    {“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/6e/Purposefully-Forget-Things-Step-9.jpg/v4-728px-Purposefully-Forget-Things-Step-9. jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/6e/Purposefully-Forget-Things-Step-9.jpg/v4-728px-Purposefully-Forget-Things-Step- 9.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser-output”></div> “}
    Consider talking to a therapist. If you can’t let go or get over a negative emotion because of a bad memory, it might be a good idea to see a therapist. A therapist can help you deal with the emotions associated with your memories so you can move on with your life.
  • Advice

    • Listening to an audio book and focusing on the story can help. Try listening to a story that’s light, but interesting enough to distract yourself.
    • Please be patient. Each method takes time and needs to be done over and over again to be successful. Don’t be discouraged by failure, keep trying. Get help if needed.
    X

    This article was co-written by Allison Broennimann, PhD. Allison Broennimann is a private practice clinical psychologist in the San Francisco Bay Area who specializes in psychotherapy and neuropsychology services. With over a decade of experience, Dr. Broennimann specializes in providing psychotherapeutic solutions to treat anxiety, depression, emotional problems, grief, behavioral problems, stress Trauma and life transitions. As part of her psychotherapy service, she integrates intensive psychotherapy with cognitive rehabilitation for people recovering from traumatic brain injury. Broennimann holds a bachelor’s degree in psychology from the University of California, Santa Cruz, and a master of science and doctorate in clinical psychology from the University of Palo Alto. She is licensed by the California Psychological Board and is a member of the American Psychological Association.

    There are 7 references cited in this article that you can see at the bottom of the page.

    This article has been viewed 41,571 times.

    Some memories can be so traumatic that you just want to forget them. While you won’t be able to completely erase a memory from your mind, there are strategies you can use to make it less obvious. You can also take a few actions to change how the memory makes you feel and to replace it with a new happy memory. Remember that you can’t get rid of a memory, so you may need to see a therapist if a bad memory is affecting your life.

    Thank you for reading this post How To Forget Memories Intentionally at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.

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