Memory impacts daily life in a variety of ways – from remembering a new friend’s name to making sure you leave a few minutes early in order to fill the car up with gas – and it can be extremely frustrating to notice when memory fluctuates. Stress, depression, anxiety, and aging are common factors that can impair memory. Finding ways to increase memory functioning during these situations can be helpful for your own wellbeing and daily functioning.
When Stress Is High
Finding ways to reduce your mental energy is a helpful start when stress is high, that way more of it can be used in more important areas. For example, having a designated spot for essential items such as car keys, wallet, phone, headphones, bag, etc. can reduce time and energy spent on locating those items. And if you place an item outside of its regular spot, say it to yourself out loud as you’re doing it, because that will also increase your memory recall.
When Depressed And Or Anxious
Depression and anxiety can have you functioning at half capacity or less, so taking in simplified information can be helpful. Using visual cues can help increase memory. The brain processes visual information faster, plus most graphs, charts, and photos filter out the less crucial information anyway. If you’re trying to learn something new, skip the reading and cut to the graphics instead (if they are provided) or try to draw simple symbols to help you remember a task you want to complete.
When Aging
Memory declines with age, but there are ways to help keep memory intact. Learning something new and believing in yourself are great starting points. The mind is more able to commit and be resilient when you believe in your ability to accomplish something. Learning something new exercises the mind and increases memory because it creates new connections in the brain and strengthens the ones it has. Trying a new hobby or interest outside of your norm can help with that – including reading, puzzles, games, watercolor, plants, gardening, etc.
Other Memory Strategies In General
Some additional strategies that can help improve memory are using associations and being interactive in the process. Have you ever tasted a meal that immediately reminded you of an old recipe your grandma used to make? Senses can transport you through time. Research shows that using a mix of your sense of smell, hearing, vision, touch, and taste can help recall information better due to the associations the brain made with the combination you used. You can also use colors or objects to connect new information with something you already know.
Example: You’re introduced to a new friend named Tom; Thomas the Train Engine is a famous kid’s toy. You remember Tom’s name because you’re associating it with Thomas the train engine.
Lastly, practicing recalling information, writing things out by hand, and trying mindfulness strategies are all examples of how to be interactive with improving memory.
Whichever strategy you try, stick to one or two at first to give your brain time to adapt.
Resources
7 Ways to Keep Your Memory Sharp at Any Age. (2010, March 2). Harvard Health. https://www.health.harvard.edu/healthbeat/7-ways-to-keep-your-memory-sharp-at-any-age
Being Kind to Others Improves Brain Function, Stanford Study Shows | Inc.com. (n.d.). Retrieved January 25, 2023, from https://www.inc.com/minda-zetlin/compassion-kindness-improved-brain-function-stress-reduction-stanford-berkeley-james-doty.html
Mozafaripour, S. (2020, May 8). Science-Backed Memory Tips and Recall Techniques | USAHS. University of St. Augustine for Health Sciences. https://www.usa.edu/blog/science-backed-memory-tips/