Making Memories

Depression can cause changes to memory, including deficits. A 2018 study published in Trends In Neuroscience found that depression not only caused it to be harder to recall specific, detailed memories, but also made it easier to access negative recollections and more difficult to create positive ones. Structural magnetic resonance imaging has shown that the hippocampus, a part of the brain that plays a major role in memory, tends to be smaller in adults with depression.

Individuals with positive childhood memories tend to be healthier and more optimistic and tolerant of others, to possess better cognitive skills and abilities to cope with stress, and to be less likely to develop mood disorders. Parents can help their children develop happy memories by going on adventures, noticing and highlighting positive behaviors and attributes, and taking a moment to practice gratitude each night. For those with depression, recalling concrete, detailed memories that are positive and/or self-affirming can help boost their moods. Creating such reminiscences can be made easier through the method-of-loci strategy, in which vivid memories are associated with physical objects or locations.

Be mindful and pay close attention when you are feeling happy. Try to take “mental snapshots.” Being less distracted in the present moment creates stronger memories, as do new experiences. Use your phone’s note-taking app to record accomplishments, positive thoughts, praise or other pleasant interactions when they occur. The list can then provide counterevidence when negative thoughts or memories appear.

Episodic memories, which include all five senses, are richer and more vivid so consider not only what things look like, but also any associated smells and sounds. Everyday objects can be turned into mementos by collecting rocks and saving ticket stubs or matchbooks, etc. Reminisce often, which can refresh memories and keep them from fading. Memory issues associated with mental health conditions, including depression, anxiety and post-traumatic stress disorder, typically resolve when the underlying condition(s) is successfully treated.