Have you ever struggled with recalling past events accurately ? If you are someone who prides yourself on your ability to accurately recall things this may have been concerning, or even distressing. Understanding why recall is a problem may help you be more compassionate and kind to yourself. Also, knowing how this can benefit you, and having some tools for realizing these benefits, may increase your happiness and success and improve your relationships. Read this article to understand the benefits of constructive memory.

Human memory processes and constructive memory

Memory management processes are encoding, storage, and retrieval. There are two keys types of memory: episodic and semantic. Semantic is about knowledge and episodic is the autobiographical memory of our life. Interestingly, there is a significant overlap between the processes used to recall these autobiographical memories, and our ability to imagine future events.

Encoding is impacted by things such as our biases and emotional states. These impact what pieces of information are included in the memory, and even how much detail is stored. As retrieval is constructive is it also impacted by our intentions, motivation and once again, biases and emotional states.

The net result of these factors can be substantial inaccuracies based on what we would consider to be the conventional goals of accurate storage of information and then retrieving this same information at a later time. If we consider the goals of the human condition to be subjective well being, achievement of goals, protection against illness including mental illness, positive relationships, then selected memory storage and constructive retrieval is adaptive, and can be very useful.

Each of these aspects of memory are the subject of ongoing academic research. The focus of this article is on the retrieval, and related construction, of autobiographical memory.

Firstly the challenges of constructive memory

I have written previously about humans as creatures who subjectively experience the world. About how we can control our perceptual system, and also how biases affect the processing of information. It should therefore come as no surprise that subjectively is carried through to our memory systems.

Unlike computer memory where a piece of information is accurately recorded, encoded and stored, and later retrieved, the memory system in our brain is significantly more functionally rich, but also more prone to inaccuracies.

Its limitations have been studied in areas such as eyewitness testimony, which was historically seen as the gold standard in terms of factual accuracy. Research on this subject found it was prone to inaccuracies. Even the confidence level that individuals had that their memory of an event was accurate is not reliably related to the accuracy of their recall of that event.

Potential Benefits of Constructive Memory

The constructive nature of memory can be quite useful, even with its inherent inaccuracies. Whilst not an exhaustive list the following are some of the benefits of our constructive process for recalling memories of our life.

• Our biases in retrieval and encoding can be supportive of a positive self-image and protective against mental health disorders such as depression.
• Re-framing and contextualizing of early life experiences can be undertaken as part of constructive retrieval This can significantly reduce the distress associated with these memories and also help on identifying and developing personal strengths.
• The development of a more positive perspective and increased access to details about past events, can be more supportive of future goal achievement and our ability to imagine and plan towards a better future.
• The ability to have positive memories about those we are in relationship with can enhance our willingness to engage (if it is safe to do so).

Some things we can do to influence this process

Practice remembering events but focus on remembering as much detail as you can and giving attention to positive material associated with the memory. This builds your general ability to increase the detail and find positive elements when retrieving autobiographical memories, which is protective against mental health disorders.

Cue your retrieval. Like with perceptual data, we often find what we are looking for. If you are looking for negative elements you will find them, but if you are looking for positive elements you will also find them. Think of a positive aspect of the memory you are about to recall and then press play to start remembering.

When retrieving significant life memories, particularly ones which you felt had a negative effect on you, look for your positive qualities and abilities. Focus on strengths in how you coped, even if coping was really just surviving. This can help to re-frame the memory and its associated impact on your self-esteem. This also increase the resources available in imagining future events.

When a retrieved memory is distressing, try changing the view from first person to that of an observer, and notice if this decreases emotional intensity. There is research to support that this can reduce distress.

An important note, if in undertaking any of the steps above you experience overwhelm, then I would suggest stopping and contacting a mental health professional.

In finishing

Our memory processes are adaptive and are designed to support our survival and flourishing. Increasing your awareness that memory retrieval is a constructive process enables you to be aware of the implications of this, and to know how to use this to increase the quality of your life.

Any comment or feedback on your own experience of this is appreciated and valued.

Take care

Scott