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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.
Steps
Forget Memories
- What happened?
- related to whom?
- When and where did it happen?
- What else happened?
- How did you feel?
- 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.
- 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.
- For example, you should get rid of anything that reminds you of your ex, including photos and gifts your ex gave you.
- 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
Replace Memories
- 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.
- Pursuing a new hobby
- read a new book
- watch a movie
- Find a new job
- make a new friend
- 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.
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.
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.
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