Content

• To step
• Method 1 of 3: Overwrite the memory
• Method 2 of 3: Push away the memory
• Method 3 of 3: Move forward
• Tips
• Warnings

The Internet is a vast, wild area full of wonders and horrors. Perhaps you regrettably gave in to your curiosity and ended up on an annoying web page. You may have accidentally opened a link to a ghastly, terrifying photo. Either way, you saw something bad and it's haunting you now. To forget what you saw you have to move on with your life, let go and fill your thoughts with nicer images.

To step

Method 1 of 3: Overwrite the memory

1. Make use of mind overwriting to replace the horrifying images. The idea behind mind overwriting (also called thought shifting) is that you have the ability to control what you think and how you respond. You can intentionally forget bad memories by filling your mind with positive things. Your brain has a limited focus and you can only hold a limited number of thoughts in your immediate consciousness. Try to replace negative memories by exposing your brain to more pleasant things. Watch a happy or inspiring video, get lost in a story or look at pictures of cute animals.
2. Replace the memory with something similar but positive. Thought replacement works best when there is a relationship between the replaced thought and the "overwriting" thought. So, if you've watched a gruesome video, find an inspirational video that will engage your emotions just as powerfully. If you've seen a bad photo, look at images that make you smile. If you've read something that made you feel uncomfortable, read a story that calms your mind.
3. Look at pictures of something that makes you happy. Browse lists of memes or photos of cute animals. Browse photos of something valuable to you: fond memories of friends and family, photos of pets, photos of places. Search the Internet for something like "cute baby pandas" or "lazy sloths" to find the pictures you need.
4. Watch positive videos. Search for comedy videos on YouTube, or watch an episode of your favorite show. Look for videos of simple things: a baby smiling, an ecstatic puppy, or someone smiling. Find videos of peaceful things: the murmur of the waves, the buzz of a summer forest, or a panoramic view from a mountain top.
   • Search online for the type of videos you want. Search for "happy videos" or "puppy playing" to find media that can calm your mind.
   • Check out YouTube Haiku or Vine for short but absorbing videos.

Method 2 of 3: Push away the memory

1. Try to suppress the memory when it comes to the surface. Suppressing memories, like replacing thoughts, is a proven method of helping people forget about negative memories. Your negative memories are usually linked to "triggers" that remind you of what you saw and how you felt. If you can force yourself to ignore the memory when it comes to your mind, then you may be able to break and let go of these "episodic" links.
2. Understand how memory suppression works. Cognitive scientists divide memories into two patterns: episodic and semantic. Episodic memory is experiential and subjective, while semantic memory is factual and objective. When you see something terrible online, it triggers an immediate and inner negative response and is linked to your episodic memory to remind you of what you saw. By forming new associations with these triggers, you may be able to gradually "forget" what you have seen.
   • Episodic memory is our way of remembering specific things that we have experienced. These memories are usually tied to the emotional context of what happened. Thus, the memory of this horrible thing that you have seen can be linked to triggers that continually bring back the image.
   • Semantic memory is a more structured collection of facts, meanings, ideas and comments about our external world. Our brains tend to store this knowledge independently of our personal experience. Semantic memory does not usually include an emotional context.
3. Practice letting go. If you've come across something online that was particularly horrible, chances are the image pops up in your head from time to time. Try to catch and reverse your thoughts. You can do this in two ways: you can "let go" the thought by confronting yourself with it and be at peace with it, or you can "suppress" the thought by pushing it deeper into your mind. When your mind ends up in a dark place, try to consciously focus your awareness on more pleasant things. You can look up or look down.

Method 3 of 3: Move forward

1. Go outside. Leave the internet behind for a while and try to immerse yourself in the real world around you. Catch up with friends or go for a run, or spend some time in the great outdoors. Return to the present with your thoughts and do something you enjoy. The ghastly thing you've seen online can seem a lot more abstract after stepping away from the keyboard and doing more relevant things.
2. Be careful online. The internet is a representation of the darkest depths and blinding highlights of the human condition. It's a maze of code, and every click is a step to an unfamiliar place. You may come across something beautiful that inspires you to change your life - or you may come across something that is extremely disruptive to your soul.
   • Think before you click. Try to be aware of the context of each click you make, and ask yourself if you trust the source of the link. Do your best to find out where you are going before clicking the link. Ask yourself if it is something you want to have on your mind.
3. Report illegal content. If you've come across something illegal that is obviously harmful, consider reporting it to the local police station. It can be difficult to find cyber criminals, but it has worked before. Consider the implications of situations that may require further action:
   • Someone has posted pictures of a dog that has been terribly abused. The photos were posted on a local forum, and you think the chances are that whoever posted the photo and abused the dog is from the area.
   • Someone has posted child pornography or other evidence of child abuse. Not only is this punishable, but it is harmful to children. Who knows, a child's life may be at stake.

Tips

• Go outside and breathe in some fresh air, stare at the sky and clear your mind.
• Don't try to think about it. The more often you recall a reminder, the longer it will stay with you.
• Learn to meditate and other mindfulness techniques to help you.
• Write in a journal or talk to someone about it. Translating your experience into words can be a great way to process what you are feeling.
• Listen to some happy dance music or really good old pop songs. Even if it's not the things you usually listen to, a good beat can help you forget.

Warnings

• If you encounter child abuse, report the website to local authorities. Never hesitate to take action.
• In the future, be more careful when browsing the Internet. The web is an extensive, wild place, full of wonders and horrors.
• Bad memories can always come back.