How to forget the past: three ways. How to forget unnecessary information

Memory is one of the most important, influencing his entire life. And many people take the problem of developing their memory skills very seriously. Fortunately, there are a huge number of opportunities today: various trainings, courses, seminars and other training programs. If a person has a need to improve his memory, he can easily find suitable materials. However, much less attention is paid to the problem of forgetting, although its importance is no less. After all, many of us often have a desire to get rid of some memories, feelings from the past, and simply free our memory from unnecessary information. This is exactly what we decided to talk about.

Among the many methods designed to improve memory, there are special methods designed for intentional forgetting. Their totality is called flying technology. The term itself has its roots in greek mythology, in which the well-known Lethe River was often mentioned (remember the common expression “sink into oblivion”). Lethe is the river of oblivion, which was located in the underground domain of Hades. Dead souls who entered his kingdom, having drunk water from Lethe, forever forgot that they had ever lived.

So what are the benefits of flying technology and what exactly is it used for? To begin with, it is worth saying that the property of human memory to forget is its integral component, because thanks to it, mnemonic processes are complete. And many Russian and foreign psychologists have talked and are talking about this. It is the ability to forget that helps a person erase from memory something that happened in the past, but has an impact on destructive influence on the psyche and personality in the present, as well as any currently irrelevant information. These are the two main reasons why it is recommended to master forgetting techniques.

There are two main flight techniques: suppression and removal. Let's consider each of them separately.

Suppression

This method is considered specifically as a psychotherapeutic one, i.e. thanks to him, it becomes possible to forget what has a traumatic effect on the psyche. Often some memories of negative events bother people and come to mind more and more often because of their vivid emotional coloring. A person begins to react sharply to this, to be afraid of these memories, and they become stronger. To eliminate these and other various obsessive thoughts, two exercises are usually used.

"Burning Letter"

Write down on a piece of paper all the memories that make you feel negative emotions. Describe them in full detail. Then take this sheet, crumple it and place it in a pre-prepared fireproof container. Set fire to the crumpled sheet. Watch the flame. And while the leaf burns, imagine how all the memories that bother you burn with it, and then turn into ashes. As soon as the paper completely burns out, scatter the ashes to the wind, throwing them, for example, out the window.

The essence of this exercise is that it not only helps you get rid of unnecessary memories, but also becomes their master. It is by having the opportunity to manage his memories that a person can get rid of them. This may even be unpleasant to some extent, but the result is worth it, because a person no longer needs to defend himself from annoying thoughts or suppress them, because he can simply describe them and burn them. And fire, as we know, has always been the best psychotherapist for people: looking at it, people were cleansed of what was psychologically pressing on them, “threw a heavy burden off their shoulders.” If a person has a vivid imagination, he is able to almost literally imagine how his troubles and misfortunes burn together with the paper, freeing his memory from a heavy burden.

"TV"

Sit in comfortable armchair or on the sofa and take a comfortable body position. Try to project your negative experiences in detail onto a large television screen created in your imagination. After that, pick up the same imaginary remote control and turn off the sound of your “movie”. Watch it as a silent movie. Then gradually make the image blurry and dull. Imagine that it becomes less and less bright and disappears completely.

The most important thing in this exercise is not to rush. There is no need to try to complete the entire exercise in a couple of minutes. On the contrary, you need the process to be as detailed as possible. For example, you can imagine how, after the picture disappears, you turn off the TV, unplug the power cord, pick up the TV, bring it to the window and throw it away.

You can also get creative with the film itself: change the plot from drama to comedy. Model the continuation of the situation in a comical version, put a funny melody or a stupid song on the image, imagine that the role is played not by you, but by one of the comedians. Become the director of your memories - this way you can manage and control them. If you don't need them, throw them out of your “video library”.

Even if “Burning Letter” and “TV” do not completely rid you of memories, you will no longer be afraid of them in any case. And if you are not afraid of them, then they will probably become indifferent to you. And what is indifferent to a person rarely disturbs his memory.

Removal

This is the second flying method. It is intended to a greater extent to remove from memory information that has lost its relevance and represents only mental and emotional garbage. Several exercises can be distinguished in the removal technique.

"Flight technical rag"

For example, your memory contains unnecessary images (words, people, pictures, data), which, although they do not have a negative effect, distract your attention and interfere with concentration, free flow of thoughts, etc. Imagine all this information figuratively reflected on a large chalkboard. Then imagine taking a wet rag and erasing all those blocks of this information that you don’t need. In empty spaces, new images may form, related to the previous ones or associated with those nearby. Take the rag again and continue washing. Do this until nothing appears in the empty space. This technique is suitable if there is little information, because... you can divide the board into several sectors and clear each of them in turn.

"Images on Film"

There are cases when the amount of information is large and a simple “flying rag” may not work. Then you can transform this technique a little. Imagine that all the images being recreated are displayed on the same board, but only it is covered with an opaque film. Fill this entire film with unnecessary data, and then simply pull it off the board, immediately freeing up a large space on a new film stretched over the same board. The presented technique was used at one time by the outstanding Soviet and Russian journalist, professional mnemonist and owner of a phenomenal memory, Solomon Veniaminovich Shereshevsky.

Recording

This is another technique that S.V. used. Shereshevsky. He said that he always found it funny that people write down everything they want to remember, because if a person writes it down, why should he remember it? He decided that if he wrote something down, then he did not need to remember it. This became one of the laws of forgetting developed by Shereshevsky, which he began to apply whenever he needed to forget something not particularly important: telephone numbers, people's names, etc. You can use this technique too. Just pay attention: than more people writes, the less he uses his memory, and the less he uses his memory, the less it is trained and the less he can remember. Therefore, the less he writes down, the more he will train his memory, and the more he will remember. And it turns out that the information being recorded is information that should not be imprinted in memory, which means it can be safely forgotten. A very good reception, although to many it seems somewhat paradoxical.

In conclusion, I would like to add that the more you practice forgetting unnecessary information, the faster you will master this skill. After some time, the need to use any techniques will disappear by itself, because... You can forget any information and erase memories only with the help of one volitional effort, by giving your brain the appropriate command.

Don't forget to leave a comment. We will also be interested to know which of the forgetting techniques discussed seems most effective to you.

Hello, dear readers! Our whole life is a series of events. Some are forgotten instantly, while others can cause pain for a considerable time. They spoil your mood, cause negative feelings and complicate the future.

Today we will talk about how to forget unpleasant memories. You will learn how they are formed, how they actually affect your life, why you concentrate on them and how the previous life once and for all.

Where do memories come from?

As a rule, memories do not come out of nowhere. They are caused by other people's words, new events, some objects with which you have a connection. They can be destroyed and created. At one time we constantly think about rest, another we devote to relationships with a person, and a third to an unpleasant episode.

Your brain tries to keep close information that is important to you, but it is not able to judge its “importance” itself. Therefore, if you often think about a certain moment, the brain assigns this situation the category “significant” and deliberately resumes the process at every opportunity.

In addition to frequency, intensity and emotionality also matter to the brain. We devote more time to some thoughts, while we consider others to be “thought out far and wide.” These events fade into the background.

A person is not able to influence his own brain and change the category of significance of an event, but he can contribute to the fact that the memory fades into the background. To do this, you need to try to devote as little time as possible to unpleasant thoughts from the past. You cannot get rid of a sudden impulse of thought, but you calmly control the discussion: it’s up to you to devote an hour to it or just a few minutes.

You will not find anything new if you constantly pour the problem from empty to empty. Perhaps you like to share your emotions and the state that this event causes. Remember that the longer you continue to do this, the longer the damage to your psyche will continue.

You need to remove your emotional attachment. Make it real.

Emotionality

More than once I have come across articles from the Internet on psychology on this topic, in which people are advised to avoid places and events that evoke unpleasant memories. I don't entirely agree with this recommendation. Firstly, because most often it is quite difficult to do, and, secondly, it is not entirely correct.

Let's talk a little about something pleasant. The process is the same. Think back to your last vacation. When you were just returning from it, a program on TV or the word “travel” from the lips of a friend evoked a wave of emotions, memories of the beach, sea, cities and museums, as well as a long story about a recent trip. Time passed, and the story became shorter and less emotional.

By avoiding, you replace some unpleasant emotions with others and continue. You increase the time to overcome. You carry a burden within yourself, deliberately try to avoid certain places, and drown out the pain. At the same time, notice that you do not stop thinking about the incident.

Sooner or later, you will have to face something that will cause a relapse, but if in a normal rhythm by this time it would no longer cause so many feelings, then if it lasts for a long time it will become much brighter. You risk not just encountering an object that evokes unpleasant memories, but looking into the eyes of real fear.

Imagine you have a child and he is afraid of clowns. You try in every possible way to protect him from the object: do not go to toy stores, avoid circuses and public events. At age 12, when he returns from school, he finally encounters a clown. Do you think he will forget about his phobia or will he run home pale and in shock? Wouldn't it be better to slowly teach him that there is nothing demonic about clowns?

Don’t be afraid to face what revives in you, but try to talk and think about them less and less.

One frank conversation

First of all, you should discuss in detail an event from the past that evokes emotions in you. Ideally, it would be nice to discuss it with a psychologist, but you can also talk to a friend.

Discuss to your heart's content, don't be afraid to share. You must speak out and achieve maximum results. You should not have unspoken thoughts that will continue to torment your soul. Decide everything so as not to continue to look for new conclusions.

I can also recommend you a book Jose Silva "Mind Control", in which you will find real techniques to reduce the pressure of an event on the psyche, as well as many other valuable recommendations for improving your life.

See you again and don't forget to subscribe to the newsletter.

There are enough problems and difficulties in life that we have to
decide every day, and there is not always time left for joy and
strength. But at the same time, each of us has our own past failures.
or even violent situations that can poison for years
life.

If it happened in the past divorce, he will definitely play his role
V new love. If you ever Got fired, you still have a long time
You will be nervous at every complaint from your superiors. If
had to work hard to earn bread and didn't have enough money, You
It won't be long before you decide to make an expensive purchase.

The most difficult situations include loss of loved ones, accidents and catastrophes, serious illnesses and addictions, including loved ones. You can’t do this without the help of a specialist, but there are many bad memories You can erase it from your memory on your own.

Method 1. Memory diary

Whatever one may say, there are stories that cannot be forgotten at all. Due to the fact that a lot of time was spent on them, people dear to us took part in them, and in general - it was in our lives, and she was alone. But you can separate all this from the present and return, as if you were watching a movie, where the hero is similar to you, but a different person.

Set aside a separate time for suffering about the past. You can describe your feelings in a special file or blog and allow yourself any anger, bitterness, tears and sadness. Experiencing this from the heart, you will soon lose interest in old stories, because it’s impossible to watch the same movie every day and not get bored.

Method 2. Farewell ritual

On Maslenitsa we say goodbye to the cold and long winter to welcome the joy and freshness of spring. The same cold and inhospitable periods happen in life, and you can and should say goodbye to them for the sake of a beautiful future.

To say goodbye to bad things forever, you need to collect everything that you are terribly tired of- you can do this symbolically by putting in a box photographs of your ex-husband, cheap things that you had to wear due to lack of money (even if you are still afraid to buy something decent), employment contracts with old job and other reminders. Leave it all in a visible place and visit your old life with the understanding that this is in the past.

Method 3. Substitution of events

No, this does not mean that you should deceive yourself and convince yourself that nothing bad happened. But it happens that we remember a difficult story only because it is the most vivid memory. This is really a property of memory. However, all that was left of her in reality was this terrible picture.

You need a different story, equally bright, but positive. To do this, you will have to try, achieve a difficult goal with a bright result (buy a car, do the splits, do crazy repairs), in general, do something extraordinary for yourself. Would such a person want to remember some old failures - he already has something to be proud of and something to rejoice in in his new life.

Method 4. Stop lights

We return to the old thing because we want to replay it again - not to make mistakes, to finish what we didn’t say, to correct something - in a word, to live the same story again. However, the very attempt to find oneself again difficult situation already seems strange.

The problem is that we consider ourselves guilty of those terrible events and cannot realize that and with good people bad things happen. Is it worth returning to them? What is lived is lived, and we behaved as best we could at that moment. Sometimes it’s enough to just stop yourself in the place where you wanted to relive the past. Come up with conditioned signals for yourself - pinch, spit over your shoulder, say something out loud.

Method 5. Real return

Closing the page and completing the story sometimes helps if allow yourself to return to where it is impossible to return. The forbidden fruit is sweet and we are drawn to the bad past, because it is so sad to think that time cannot be turned in the other direction.

Make sure the sadness isn't worth it. Call ex-husband and understand that he is the person you divorced, not the one you fell in love with. Interview former colleagues and they will quickly tell you that things have only gotten worse since you were fired. It's good that all this is already in your past.

Method 6: Final analysis

You have to be moral towards this method ready man or use it in combination with something else. Saying goodbye to the past essentially happens at the moment when you calmly accept everything that happened to you, not as horror and a nightmare, and especially not as a cross that you are obliged to bear, but as an event that has explanations and which gave you experience.

Everyone has their own bumps, but in other words, without our past we wouldn’t be who we are, and a bad past doesn’t make you worse, but it sure does can do better - smarter, more experienced, stronger, kinder and softer, or, on the contrary, more stable, in order to protect oneself. Accept and love yourself again- this means living in the present moment and enjoying it without looking back at the bad past.

Every person has experienced periods in his life that he would not like to remember. Many, despite the difficulties, cope with this and continue to live, only sometimes remembering past troubles. Others constantly think about it, thereby depriving themselves of the opportunity to enjoy present and future events. They want to go back and fix something so that their life turns out differently.

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It doesn’t matter what exactly depresses a person: separation from a man, death of a beloved guy, guilt, missed opportunities or betrayal of a woman. You must try to erase the past from your memory forever in order to start living in the present. Thoughts about past negative events are not able to improve a person’s life; they deprive him of happiness.

Why the past won't let go

Many are tormented by the question: why do some, even after difficult trials and shocks, easily recover and are able to start new life, and the rest become depressed long years after an unsuccessful one-month romance. The person seems to get stuck in grievances and understatements, constantly feeling the negative that does not allow him to forget the painful situation, and spends all his time in melancholy.

Possible reasons:

• Self-pity. Sometimes this happens because a person likes to feel sorry for himself and does not want to change, because it is convenient for him to sit in his shell and cherish his troubles, closing himself off from his surroundings. It's like masochism.
• Fear of defeat. Because of the negativity received, a person thinks that if something didn’t work out for him before, then it will never work out. Or, if someone once offended him, he will do the same again. Psychologists compare this to driving a car: if a passenger cannot look ahead, he really wants to watch the rearview mirror, which only shows the road that has already been driven. This is the past.

Instead of looking back only occasionally, a person does not look into the future at all. It is better to always look forward, and look back only in order to feel feedback from your present ones. actions.

Many people find it very difficult to let go of the past on their own, without resorting to the help of a specialist. But before you go to a psychologist, you can try to do it yourself. Here everything depends on age, personality and character, on the atmosphere in which a person’s childhood took place. Healing from old wounds is a difficult and lengthy procedure, but no matter what burden hangs behind one’s shoulders, every person has the strength to do it. The most effective advice from psychologists:

Advice	Description
Make a firm decision	In order to immediately and forever forget about the past and start living again, determination is required. You need to make an irrevocable decision to free yourself from it and start working with this problem. Here you will need a very strong desire: just accept the fact that time is fleeting, and thoughts about the past take away the present
Spit out the negativity on paper	You need to find time to be alone in silence with yourself. Arm yourself with a piece of paper and try to throw out everything that has accumulated in your head on it. You need to write down every detail without mincing words. If you want to cry or scream, do it. You should let everything out of yourself, because this is the only way to be completely free. It doesn’t happen that absolutely everything in the past is bad, so you need to try to find the positive in it: write a few such moments. After parting with the bad, you need to take this sheet, re-read it carefully and thank fate for all the good things that happened in the past. You need to understand what exactly prevents you from letting go of the past, what negative emotions: resentment, sadness, guilt, regret or anger. Process each emotion in turn and let them go
To apologize	Today it no longer matters what exactly happened and who is to blame. You can't turn back time, because the job is done and real suffering won't change that. You can mentally apologize, forgive (your husband), even visit church. Draw in your imagination a picture of a meeting with each offended person (wife, girlfriend) and words of forgiveness. Sometimes more than one such psychological session is required for complete liberation, but the sooner work on this begins, the sooner liberation will come. If you know the contacts of the one who was offended, you need to find him and apologize, stop being jealous
Forgive yourself	All people, without exception, have the right to make mistakes. If it seems that the offense committed is too serious or there is no one to ask for forgiveness, you can switch to caring for others. It is impossible to change the past, you can try to make the lives of other people happier: volunteer in a nursing home, orphanage or just help your neighbors. You must try to let go of the resentment and pain from your heart towards everyone who once offended you. This is enough to turn the page
Forgive yourself	You need to forgive yourself. It should be remembered that it is much easier to forgive others. Sometimes a person does not even realize that he has been resenting himself for a long time. This usually manifests itself in complexes, constant feelings of guilt, insufficient self-esteem or dissatisfaction with life. To get rid of this painful condition, you need to open up and forgive yourself as much as possible.. To do this, psychologists recommend a special exercise: imagine yourself in the past as a child, and in the present as an adult and reasonable person. Mentally arrange a meeting for them and sincerely forgive the baby, thank him for the experience gained and say goodbye to him forever. You should realize that no past mistakes make a person worse or angrier. Don't destroy your self-confidence by constantly replaying them in your mind and punish yourself with harsh judgments.
Get distracted	You need to understand that a person and his mistakes are not the same thing. This is the only way to come to terms with your past. You need to understand how much energy and strength is wasted when a person feels sorry for himself and lives in the past and try to change himself. A trip to a beauty salon, changing your image or searching for individual style. You can take a study course foreign language, driving or sewing. The best remedy- playing sports. When new activities appear in life, a person does not have time to think about the burden of the past. Constantly thinking about wasted time, bad relationships and missed opportunities is a road to nowhere. All this, like self-pity, is destructive feelings
Change your perspective on the situation	We must try to change our view of the current situation, because we have gained valuable experience and learned from mistakes. We must try to prevent their repetitions. It's worth thinking about whether past events are really that important. Most likely, this is not the case, especially in comparison with something truly important. You need to draw yourself complete picture and if these are small things, you shouldn’t worry about them. This perception will help you rise to higher high level consciousness. Instead of feeling stuck in the past, there will be a perception of greater opportunity. This method helps you quickly free yourself from the burden of the past.
Creatively visualize liberation	You need to close your eyes and mentally draw a picture of liberation: imagine that an old program on your computer hard drive is being deleted. After removing it, you need to convince yourself that everything bad is gone forever along with this program. We must understand that the past no longer exists and it will never return. It cannot be changed, but you can influence real events. For this purpose, there is breathing meditation, which allows a person to focus on the “here and now.” This allows you to increase your ability to take action and expand your capabilities.
Stop thinking about the past	You need to stop thinking about the past, look to the future and apply all your existing experience to make tomorrow successful, happy and full of love. Concentration on the past takes away everything vital energy, so you need to learn how to competently manage your life and get the opportunity to become happy now, regardless of what happened in the past. If a person imagines what exactly he wants, this will lead him to positive actions, because our consciousness is desire. Therefore, people require an ideal picture of the future. Don't worry about what others will think. You need to find your ideal and strive for it
Give vent to emotions	If the pain is still so fresh and the negativity haunts you, there is no need to try to be strong. You can allow yourself to be a little sad, cry, release your emotions (break dishes), and hit the punching bag with all your might. An excellent remedy is to clear the space: throw out all the junk from the house, update your wardrobe, tidy up the little things. This will help you physically feel how your life is changing for the better.

Throwing away the negativity of the past and letting go of grievances is much easier than it seems. The main thing is to start right now, and within a short time a person is drawn into a new and happy life.

Sometimes we experience events or situations that we later want to forget or at least not remember. Erasing painful, unpleasant and unwanted memories is not so difficult if you fill your life with new emotions and learn to suppress memories from the past. The following instructions will help you start living a full life, freed from the heavy burden of memories.

Steps

Suppression of memories

1. Choose a memory you want to forget. Before you suppress a memory, you need to identify which memory is causing you discomfort. Perhaps this memory causes you emotional pain, for example, if it is associated with the death of a loved one or a specific moment of separation from a partner, which makes you sad. Recall the following details of the memory:

   • People who were present
   • Memories setting
   • The feelings you had at that moment
   • Emotional feelings associated with the memory

2. Determine what the memory is that has such an impact on you. Remember specific details that you wish you could forget.

   • May you not be able to forget about the existence of your ex-girlfriend or ex-boyfriend, but you may forget specific dates, events and sensory memories. The smell of a particular perfume, the mention of a place or a television show that your partner liked - all of this can provoke unpleasant associations. Write down specific details on a piece of paper.
   • If in high school you have experienced certain traumatic events, make a list of people who, for example, made fun of your name, specific places that make you sad, or other sensory details such as the smell of the cafeteria, locker room or gym

3. Think about these specific details while doing something enjoyable. You can take classic measures to improve your own physical condition and begin to associate unpleasant memories with something good. Create a stimulus of pleasure by thinking about how you were made fun of school times, or the mental discomfort you felt when separated from a loved one while listening to soothing music, taking a bath with scented candles, or drinking champagne and orange juice on your doorstep in the summer.

   • Your job is to make painful memories less bitter. For example, you refuse to eat pumpkin pie because your parents split up for Thanksgiving, but you won't be able to cope with painful memories unless you learn to associate them with something relaxing, enjoyable, and satisfying.
   • In addition, some experts recommend listening to white noise at high volumes to drown out the memories rather than associating them with something pleasant. Turn on the radio to an empty wavelength with interference or other white noise generators and mentally immerse yourself in painful memories.

4. Erase your memory. Special rituals also help cope with memories. Rituals help us change the way we think about things and cope with our experiences. Mentally imagine a memorable action that “destroys” the memory. You can think of a specific memory as a snapshot that you set on fire. Imagine this picture in every detail: the edges of the picture curl from the fire and turn black, after which they crumble, and the flame moves towards the middle of the picture until it all turns to ash.

   • This sounds like a cheap trick, but in fact it is a symbolic action that will help you mentally get rid of the memory if you begin to treat it as something that happened, but has passed, burned out.
   • Try to imagine everything in a different form. Imagine the bully who made fun of you as a car sinking in a pond, or a freight train falling into a narrow, deep gorge.

5. Go for hypnosis. If you are easily hypnotized, then this remedy will help you combat unwanted memories. Hypnosis produces a very relaxed state in which people are more susceptible to suggestion. Unfortunately, not everyone can be hypnotized, and even those susceptible to hypnosis experience only short-term effects. If you would like to try this remedy, find a professional hypnotist in your area. But be prepared for the fact that this is far from fast decision problems, and you will not be able to erase unpleasant memories from your memory forever.

   Replacement of memories

   1. Find something fun to do. The simplest and wisest way to get rid of past memories involves experiencing new emotions. Even if you don't do anything directly related to the unpleasant memory, forming new memories will help you get the past out of your mind.

      • Start a new hobby
      • Read a lot of new books and watch a lot of new movies
      • Look for a new job
      • Consider moving to new apartment or in new house

   2. Get rid of “irritating factors”. Research has shown that certain objects or photographs have a stimulating effect on memory. Therefore, it is in your best interests to put away such objects and photographs, which will help you in the fight against unpleasant memories. To remove objects from visibility, you need to completely transform your home or even move to another city and start a new life.

      • Throw away your ex-boyfriend's things, including photos, clothes, and even furniture. Get rid of the gifts he gave you. Even if you have positive feelings about an object or photo, in your mind they are intertwined with memories that you are trying to forget.

   3. Fill your mind with memories that have a similar effect on you. Research has shown that it is possible to remove memories from memory by replacing them with new ones. Take the opportunity to experience new feelings that are similar to those you have experienced before but want to forget. Your mind will begin to intertwine and associate these memories, and you will not be able to accurately remember the past, because you will replace the memories of the past with completely new, albeit similar experiences. For example:

      • If you want to forget that bad trip to San Francisco, try going on a similar trip. Visit San Jose, Oakland, Palo Alto, Los Angeles or Santa Cruz. Buy new T-shirts, take photos on the beach, and try new restaurants in these cities to get rid of your San Francisco memories.
      • If you can't forget your ex-boyfriend's cologne, go to a perfume store. Smell all the men's colognes, filling your mind with new sensations and smells.
      • Go on dates. Meeting new people will help you create new memories and forget the past.
   • To get rid of intrusive thoughts, you need to replace them with other thoughts and start thinking about something else that will help you feel better.
   • Try to close your eyes and start meditating, imagining everything that happened to you from a different perspective. For example, if you want to forget a memory in which you felt shame, during meditation you need to imagine that you are in your memory, but you are behaving differently than you should have behaved at that time.
   • Meditate while listening to soothing music. Just concentrate on the memory. You may find it difficult to remain calm if the memory causes you pain, but the most important thing here is to calm down and not get angry. After half an hour or so, you will feel that this memory no longer bothers you. It doesn't mean anything to you anymore.
   • Listening to audio books and actively concentrating on the events described helps in the fight against memories. Choose something unobtrusive, but interesting and able to distract you. This method is simple but very effective.
   • Be patient. Each method will take certain time and will require repeating the process to achieve success. Don't be discouraged if you don't succeed the first time, but keep trying. If necessary, seek help from a specialist.

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