Don’t get frustrated if the thought of the spoiler returns throughout the process. Don’t blame yourself or get angry. Stay calm and remember that it will take time.
Memory suppression comes more easily to certain people. If this mental exercise causes you trouble, consider moving on to the next step. [3] X Research source
An alternative is to fill your mind with opposing thoughts. Replace details of the thought with other details that are very different. For example, if you’re trying not to think of the color blue, think of red or green things, instead. [5] X Research source
This entire process of blocking thoughts can also be applied to sensory details associated with the memory of the spoiler, rather than the spoiler itself. These details might include: the face of a friend who told you the spoiler, a particular song playing in the background, or the location where you heard the spoiler mentioned. Try blocking these related memories instead of the spoiler itself. [7] X Research source Scientists have shown that once you’ve destroyed the mental framework surrounding a memory, it will be easier for the memory of the spoiler itself to fade. [8] X Research source
A ritual release can also be conducted using another mental image in place of the imaginary photograph. For example, you could imagine the spoiler as a car sinking into a lake or as an ice cube slowly melting away in the sun.
It may take about a month for the process to take hold. [12] X Research source This mental exercise may not work for everyone since old memories are never completely erased.
