Throughout our lives we accumulate memories that we prefer to forget. For people who have experienced serious trauma, such as war experiences, domestic violence, or childhood abuse, these memories can be more than undesirable.

Research on intentional forgetting has been going on for a decade. Prior to that, research was conducted around preserving and improving memory. The topic of erasing or printing memories is debatable. How to forget painful memories?

1. Identify the causes

Quotes require a trigger. Something in the environment reminds you of the bad experience and stimulates the memory process. Some memories have only a few stimuli, such as specific scents or images, while others have so many that they are hard to avoid.

Identifying the most common causes can help you get the situation under control. When you consciously recognize a cause, you can practice suppressing the negative feeling. The more often you practice it, the easier it will become.

2. Talk to a therapist

Therapists help you. Of course you will not erase the memories, but they will help you to be less painful when you remember them.

3. Printing memories

For years, researchers have investigated a theory of memory suppression called the thought / non-thought paradigm. They believe that you can use the higher functions of the brain, such as reasoning and rationality, to consciously interrupt the memory process.

Basically, it means that you practice deliberately closing down painful memories once they begin. After doing this for weeks or months, you can (theoretically) train your not to remember. Essentially weaken the neural connection that allows you to remember something.

4. Exposure therapy

Exposure therapy is a type of behavioral therapy widely used in the treatment of post-traumatic stress, which can be especially helpful for relapses and nightmares. As you work with a therapist, you are confronted with both traumatic memories and common causes in order to learn to deal with them.

Although research is advancing rapidly, there are still no drugs available that can erase specific memories. However, with hard work, you can find a way to prevent them. You can also work to remove their emotional element, making them much easier to tolerate.

Sources: WebMD, Healthline