The Power of Reminiscence

This summer, I travelled back to my childhood home, to the streets, trees, and spaces that carry a lot of memories for me. To the people who knew me as a child, who dreamt my dreams and helped me make them come true. My experience made me think of the healing power of reminiscence and our choices to bring back positive or negative memories into the present.

Positive reminiscence is a hallmark of happiness, as it brings a lot of positive emotions. A meta-analysis of 128 studies showed that programmes that help people recall positive memories over several weeks reduced depression and anxiety symptoms, not to mention an increase in well-being. It has also helped Alzheimer’s patients improve their cognitive functioning. So the benefits of reminiscence extend to health and well-being.

When we begin to recall positive memories, we crowd out other thoughts we have. Exploring the good things from the past gives us hope and optimism for the future. After all, if good things happen to us, they will likely happen again. They also help us re-experience various positive emotions associated with the past. This could be awe, happiness, love, enthusiasm, serenity, determination, etc. And it all happens while we are in the here and now, a journey back in time that requires only mental effort.

As I sat with my mum and her sister in a café near where we were all born, I saw pure happiness on their faces as they recalled happy memories from their childhood. Currently in their 70s, they have gone through many adversities, heart surgeries, strokes, not to mention deaths of their loved ones, divorces, and other traumas. Yet, that day, their recall of happy memories made their faces shine bright and their moods giddy. I have rarely seen them that happy. So is the power of positive reminiscence.

However, positive reminiscence goes beyond just making us happy in the here and now; the positivity we experience builds the psychological and physiological resources that serve us well in the future. For example, in a study where people were asked to recall intensely positive experiences three months later, they reported a decrease in doctor visits compared to the control group. So, positive reminiscence can also make us healthier.

Let us remember that those positive memories can also help us plan for the future. Many years ago, when I was going through adversity, I recalled positive memories from a few years earlier. This made me wonder what thoughts made me so happy at the time. I have tried to replicate them repeatedly, bringing more hope and joy into my life. Slowly, this short reminiscing helped me live a richer life and contributed so significantly to my well-being in the darker times.

Here are a few activities that help you practise positive reminiscence:

Activity 1

Write down a list of several positive memories from the past and select one to reminisce about. Alternatively, don't let it pass when you find yourself in a place that triggers a positive memory. Stop, take a few deep breaths, in and out, close your eyes (if it is safe), and think intensely about your memory. In your mind's eyes, images will begin to appear, followed by emotions. Soak them all in; let your mind wander while you bask in all the positivity you experience.

Activity 2

Sit down comfortably and consider one of your happiest moments or moments that evoke other positive and intense emotions, such as joy, excitement, and pride. You can visit those places, review the photographs that remind you of your experience, or simply close your eyes and recall the time. This could include getting married, your child being born, having your first kiss, connecting with God, being moved by music, or any other experience that evokes positive emotions in you. Now either tell someone your experience in detail, trying to relive all of the emotions you experienced, or take a piece of paper and, for the next 15-20 minutes, write down your thoughts, feelings, circumstances, and people associated with your positive recall.

Activity 3

Tell a positive story of your life. Explore what went well for you and how it made you feel. You can do it by sharing your story with a friend or writing it down in detail. One of my clients has extended this storytelling to rewriting his career life story as a positive CV experience, which has made a difference in his life.

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So, if you are visiting some places from your past this summer, put a lot of effort into recalling your positive experiences. The more effort you put into reliving the positive past, the better the outcome. Don't let a good memory go to waste. Give yourself this gift of time.