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Suppress Your True Emotions Often? Science Says It Can Seriously Harm Your Memory

Suppress Your True Emotions Often? Science Says It Can Seriously Harm Your Memory

Think back to one of the best days of your life as a child. Close your eyes and visualize that experience– go ahead, I’ll wait… What did you see?

Flashbulb Memories

So why is it that we can recall events happening years earlier in such precise and vivid detail? This particular phenomenon has intrigued and perplexed cognitive psychologists and neuroscientists for decades. Research has found that our emotional state at the time of an event, can affect our ability to memorize its details.

In 1977, researchers at Harvard [1] published a paper entitled Flashbulb Memories [2] in which psychologists Roger Brown, Ph.D., and James Kulik, Ph.D. noted that people are often able to vividly recollect where they were when an event occurred that was significant to them. The doctors hypothesized that these memories are so emotionally important to us that they’re recorded in our minds as vividly, completely and accurately as a photograph.

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Emotions–good and bad–assist with mental recall

It is amazing how our minds can awaken emotional memories [3] of passionate and unsullied love, pride in accomplishments, or the joy experienced during a particularly poignant event such as the birth of a child. Unfortunately, memories of things we’d rather forget seem to have greater intensity than the pleasant ones. Emotions, good or bad are a way of framing an event and holding on to it indefinitely.

This is why suppressing emotions or limiting your ability to feel during certain times can inhibit your ability to recall important events. Some research points to the fact that when people work to control their reactions to emotional events[4], their memory of the event is affected. Emotional distance keeps you disengaged, not only in the moment but also long term.

Being emotionally inexpressive doesn’t necessarily doom you to a life of dullness with no memories of good times–if you conscientiously practice becoming in tune with your emotions:

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1. Journal how you feel

When something significant happens and you feel “some kind of way,” journal [5] your thoughts and from that, your true feelings will emerge. Recording emotions in writing not only helps with long term memory but it also assists with cognitively processing difficult or complex events.

A journal acts as a free therapist and provides a judgment-free zone for expressing your reactions. It becomes “someone” with whom you can freely express your feelings. Using a journal to self-express can relieve anxiety, help you to understand negative emotional triggers, and resolve problems in your daily life.

2. Express how you feel in your daily conversations

Using “feeling statements” [6] to express how you feel in everyday contexts that are not high stakes and are non-threatening is a great way to become aware of how you are feeling, take ownership of your feelings and express them verbally to others for more effective communication.

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To begin, state your feelings upfront using the words “I feel____.” Once the feeling is identified and stated, it should be connected to an issue or event. And then, when warranted, a solution should be offered–the solution does not necessarily have to be a viable one. Ideally, this allows the other listeners to focus on helping to alleviate the discomfort, rather than defending him or herself.

3. Re-frame negative emotions in a positive light

Or to put it another way, “find the silver lining.” Unfortunately, negative emotions are more powerful and stay with us longer than positive ones. Being able to first understand and own how you feel is important to being able to view it differently. Find the optimistic point of view in an otherwise negative situation. This takes practice and is not easy to do initially.

In the initial stages, this can most effectively be done through journaling. Then as time progresses, you will have retrained your brain to do this automatically and your memories of negative experiences are present but the intensity is lower.

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Emotional memories are powerful and serve to guide and inform us as we navigate the present and prepare for the future. They can inform you of a fundamental truth that you don’t want to acknowledge, help you from repeating mistakes, and allow you to relive the best times of your life.

Reference

[1] http://scholar.harvard.edu/files/schacterlab/files/hirst_etal_jepgeneral_2015.pdf
[2] https://www.apa.org/monitor/2011/09/memories.aspx
[3] https://www.psychologytoday.com/basics/memory
[4] http://www.memory-key.com/memory/emotion
[5] http://psychcentral.com/blog/archives/2012/05/02/4-journaling-exercises-to-help-you-manage-your-emotions/
[6] https://www.verywell.com/what-are-feeling-statements-425163

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Denise Hill

Denise shares about psychology and communication tips on Lifehack.

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Last Updated on January 21, 2020

5 Proven Memorization Techniques to Make the Most of Your Memory

5 Proven Memorization Techniques to Make the Most of Your Memory

Do you forget stuff every now and then? Are you trying to enhance your memory but not sure how?

All you need is the right memorization techniques to make the most of your memory.

The human brain is fascinating. More specifically, the vast interconnections within our mind. Mendel Kaelen compares the human brain to a hill covered in snow,

“Think of the brain as a hill covered in snow, and thoughts as sleds gliding down that hill. As one sled after another goes down the hill a small number of main trails will appear in the snow. And every time a new sled goes down, it will be drawn into preexisting trails, almost like a magnet. In time it becomes more and more difficulty to glide down the hill on any other path or in a different direction.”

The intent of Kaelen’s discussion is to think of new ways to temporarily flatten the snow. Kaelen remarked,

“The deeply worn trails disappear, and suddenly the sled can go in other directions, exploring new landscapes and, literally, creating new pathways.”

The idea here is to temporarily rewire your brain, or as Michael Pollan remarked in How to Change Your Mind,

“The power to shake the snow globe, disrupting unhealthy patterns of thought and creating a space of flexibility-entropy-in which more salubrious patterns and narratives have an opportunity to coalesce as the snow slowly settles.”

So, how can we rewire our brain allowing deeply worn connections to disappear and new connections to form? The answer is quite simple. We must change the way we store information in our mind.

    Let’s examine 5 specific memorization techniques that will change the way you think and remember information.

    1. Build a Memory Palace

      What is it?

      The method of loci[1] (aka memory palace) is a method of memory enhancement using visualizations with the use of spatial memory. It uses familiar information about your environment to quickly recall information. It is a method that was discussed by Cicero in an ancient dialogue called De Oratore.

      How to use it?

      Ron White discusses in How to Memorize Fast and Easily: Build a Memory Palace, that it’s essentially a room or building that you have memorized and you use locations in the room to store data. Ron informs us,

      “You memorize locations in a room and then you later go back to those locations to retrieve the data that you want to remember.”

      Example

      An easy 5-step example, in the form of a Wiki, can be found at Artofmemory.com. Let’s examine the the steps:

      • Step 1. Choose a place that you know well. For example, your house or office.
      • Step 2. Plan the route and pick specific locations in your route. For example, your front door, bathroom kitchen, etc.
      • Step 3. Decide what you want to memorize. For example, geography, list of items, answers for a test, etc.
      • Step 4. Place one or two items, with a mental image, and place them in your memory palace. Exaggerate your images. For example, use nudity or crazy images forcing it to stick in your mind.
      • Step 5. Make the image into a mnemonic.

      You can learn more about this technique here: How to Build a Memory Palace to Remember More of Everything

      2. Mnemonic

        What is it?

        A mnemonic is a memory device that aids in retention and/or retrieval of information. Mnemonic systems are techniques consciously used to improve memory by helping us use information already stored in long-term memory to make memorization easier.[2]

        How to use it?

        Mnemonics make use of retrieval cues to encode information in our brain allowing for efficient storage and retrieval of the information. The trick is to learn how to easily create mnemonics. If you find that you struggle with creating your own, try the following website: Mnemonic Generator.

        Example

        I recently came across a video using mnemonics to memorize countries. Memorizing Countries using Mnemonics is a video created as an introduction to a class for using memory techniques to learn the names of countries on maps.

        I actively search for videos that provide enormous educational value, yet receive very little exposure. At the time of this writing, this video has received less than 4k views. Let’s examine the video.

        Goal: Create a mnemonic to memorize the countries in the Caribbean (just the countries you need to learn).

        Step 1. Looking at a map – write out each country (for which five were chosen).

        Cuba, Jamaica, Haiti, Dominican Republic, Puerto Rico.

        Step 2. Write the first letter of each country vertically.

        C

        J

        H

        D

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        P

        Step 3. Create a sentence or phrase.

        Cubs

        Just

        Hate

        Doing

        Push-ups

        Cubs just hate doing push-ups. (Cuba Jamaica Haiti Dominican Republic Puerto Rico)

        3. Mnemonic Peg System

          What is it?

          According to Artofmemory.com, a mnemonic peg system is a technique for memorizing lists and it works by memorizing a list of words that are easy to associate with the numbers they represent.[3] These objects are the pegs of the system.

          How to use it?

          The trick is to create a Number Rhyme System with each number having a rhyming mnemonic keyword.

          Example

          Let’s look at an example of a Number Rhyme System:[4]

          0 = hero

          1 = gun

          2 = shoe

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          3 = tree

          4 = door

          5 = hive

          6 = sticks

          7 = heaven

          8 = gate

          9 = line

          Another technique like the Peg system is the Number Shape System.[5] Here you are assigning mnemonic images based on the shape of the number. Watch the following video for an example of this system: Number Shape System for Memorizing Numbers.

          4. Chunking

            What is it?

            Chunking is a way to remember large bits of information by chunking them into smaller pieces of information. We are more likely to then remember the information when we put the small pieces back together to see the entire picture.

            How to use it?

            In the video Chunking – A Learning Technique, we can see that there are several ways to chunk information.

            Example

            Let’s examine a simple example using a nine-digit number.

            Step 1. What is the number you are trying to remember?

            081127882

            Step 2. Cut the number into smaller pieces through chunking.

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            081 – 127 – 882

            Let’s look at one more example from the same video.

            “Piano teachers will first demonstrate an entire song to students. They will then ask their students to practice one measure at a time. Once the part has been learned and the neural connections in the brain have been built, then students go on to the next measure. After all chunks have been played separately, they are combined until the entire piece is connected.”

            5. Transfer of Learning

              What is it?

              Transfer of learning is a way to learn something in one area and apply it in another. Authors of Thinking at Every Desk, Derek and Laura Cabrera inform us about the transfer of learning,

              “If a student has a high transfer skills, she can learn one thing and then teach herself 10, 50, or 100 additional things.”

              How to use it?

              There are two specific ways to use it:

              1. Vertical Transfer (aka Far Transfer). Think of learning something in grade school and applying it another grade or later in life.
              2. Horizontal Transfer (aka Near Transfer). Think of learning a concept in history and applying it in math.

              Example

              I provide a detailed step-by-step example for this technique in this article:

              Learn How to Learn: How to Understand and Connect Difficult Ideas Easily

              The Bottom Line

              The key to using the techniques discussed here is to remember that we must actively think about information.

              We cannot simply drill information into our brain through rote memorization. We must change the way we think about memorization. We must find a way to “shake the snow-globe” in our mind or flatten the snow so that we can create new learning paths.

              Or as Derek and Laura Cabrera point out, we must insert “Thinking” into the equation,

              “Information X Thinking = Knowledge”

              More About Enhancing Memories

              Featured photo credit: Nong Vang via unsplash.com

              Reference

              [1] Remember Everything: Memory Palaces and the Method of Loci
              [2] The Learning Center Exchange: 9 Types of Mnemonics for Better Memory
              [3] Art of Memory: Mnemonic Peg System
              [4] Art of Memory: Number Rhyme System
              [5] Art of Memory: Number Shape System

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