X
This article was co-authored by How.com.vn staff writer, Janice Tieperman. Janice is a professional and creative writer who has worked at How.com.vn since 2019. With both a B.A. and M.A. in English from East Stroudsburg University, she has a passion for writing a wide variety of content for anyone and everyone. In her free time, you can find her working on a new crochet pattern, listening to true crime podcasts, or tackling a new creative writing project.
There are 15 references cited in this article, which can be found at the bottom of the page.
This article has been viewed 2,727 times.
Depression-caused memory loss, also known as pseudodementia, is a common side effect that a lot of different people deal with. Therapy and medication are a sure fire way to target your symptoms of memory loss, but there are also some easy changes you can make to your daily life that may improve your symptoms.[1] You can also try a few basic activities to give your memory a boost overall. Experiment with different treatments and options until you find a plan that works for you!
Steps
Method 1
Method 1 of 3:
Trying Specialized Treatments
Talk to your psychiatrist about taking antidepressants. Tell your psychiatrist about your current medical regimen, and if you’re taking any medication for your mental health already. Mention any struggles you’ve been having with depression-based memory loss, and see if they have any suggestions. Your psychiatrist may be able to switch you to a more effective medicine, which may help reduce your symptoms.[2]- There are a lot of different antidepressant medications out there, like monoamine oxidase inhibitors, tricyclics, and selective serotonin reuptake inhibitors (SSRIs). Your psychiatrist will have a good idea about which medication is best for you.
Enroll in cognitive behavioral therapy (CBT) to improve your thinking patterns. Talk to your therapist, psychiatrist, or doctor about CBT, a treatment plan that explores how and why you think in certain ways. This therapy works on rerouting your thought patterns, and may be an effective way for dealing with and reversing depression-based memory loss. With regular therapy, you may notice a positive change in your memory and overall recollections![3]- A medical professional can recommend the best therapy option based on your symptoms and current medication.
- You may also want to try behavioral therapy to target your memory loss. This type of therapy focuses on finding ways to reward yourself and achieve your personal goals, and may be helpful in possibly recovering from memory loss.
Advertisement
Partake in interpersonal therapy (IT) to focus on your relationships. Ask your doctor if interpersonal therapy is a good option for treating and dealing with any depression-based memory loss. This therapy might be useful if your symptoms are closely linked to your personal relationships, since IT helps explore how your friendships and connections are influencing your depression. With enough targeted IT, your therapist may be able to guide you on a realistic path to recovering some memories that you’ve lost from pseudodementia.[4]- Your psychiatrist or regular doctor may be able to recommend a therapist who you can visit with.
Talk to your doctor about trying Transcranial Magnetic Stimulation (TMS). During this procedure, medical professionals will place an electromagnetic coil near your forehead, which sends magnetic pulses into your brain.[5] After this treatment, you may notice improvements from your original symptoms, such as memory loss.[6]- Tell your doctor if you have any devices in your body, like cochlear implants, stents, or electrodes. Additionally, mention any pre-existing conditions you have, which will help determine if TMS is a good treatment plan for you.[7]
Advertisement
Method 2
Method 2 of 3:
Changing Your Lifestyle
Exercise for 150 minutes each week. Set aside 30 minutes each day to get your blood pumping, whether you’re going for a walk, taking a hike, or swimming. Note that exercise helps a lot of blood reach your brain, which can help improve your memory.[8] Exercise is well-known for reducing your depression symptoms and boosting your mood, and may be a good way to help recover your memory.[9]- You can also aim for 75 minutes of intense exercise each week, like going for a run.
- If you have a busy schedule, try doing small, 10-minute workouts throughout the day.
Meet up with friends and family members to stay social. Call or text a loved one to see if they’d be interested in meeting up. A big trigger for depression is extended isolation and loneliness, so try to hang out with other people in your free time! If your stress levels and depression aren’t severe, your memory loss symptoms may not be, either.[10]- Invite a single friend over or throw an entire party! It all depends on what you’re in the mood for.
- Be on the lookout for other social events you can attend, like a community barbecue or local dance.
- Socializing regularly can reduce the risk of further memory loss.[11]
Get at least 7 to 9 hours of sleep each night. Try to go to bed and wake up at a consistent time each night. It’s okay if you can’t iron out your sleep schedule each night—just do your best to get at least 7 hours of sleep. A good night’s sleep can help your brain store your memories properly, which will help you remember them later on.[12]- It may help to set a regular bedtime for yourself.
Fine-tune your memory with a memory exercise. Ask a friend or family member to create a list of 10 random words. Try to associate all of the words together, so you can remember the exact order and placement of each one. Once you’ve gone through each word, have the friend or family member ask you specific questions about the list. Answer these questions as accurately as you can without referencing the list.[13]- Don’t write down any of the words—this is a memory test, after all!
- For instance, your friend may ask you something like: “What was the fourth item I listed, and what did you associate it with?” or “Can you list the 8th, 2nd, and 9th items, in that order?”
Talk to your doctor about taking blood pressure or cholesterol medication. Note that severe conditions like heart disease or stroke can contribute to memory loss issues later in your life. If you struggle with balancing your blood pressure or cholesterol levels, see if there’s any medication you can take that can help you manage these issues.[14]Advertisement
Method 3
Method 3 of 3:
Maintaining a Healthy Diet
Load up on omega-3-rich foods to improve your symptoms. Shop for foods like fatty fish, flaxseed, seafood, walnuts, soybeans, and spinach to help boost your brain. Incorporate omega-3-rich foods into your meals, or snack on them to keep you full throughout the day. Additionally, you can get a good dose of omega-3 fatty acids through kidney beans, broccoli, and pumpkin seeds, as well.[15]- For instance, you can eat salmon or mackerel for dinner with some steamed broccoli on the side.
- Don’t use omega-3-rich foods or omega-3 supplements as a replacement for antidepressants or therapy.
Eat 9 total servings of fruits and vegetables each day. Incorporate your favorite fresh foods into your diet, like apples, oranges, bananas, lettuce, carrots, or any other produce item that strikes your fancy. Aim to eat at least 4 servings of fruits each day, along with 5 servings of vegetables. These foods are great for your brain, and may help you recover from depression-related memory loss.[16]- For reference, 1 medium-sized fruit equals a serving of fruit, while 1 cup (75 g) of lettuce or ½ of a bell pepper equals a serving of vegetables.
Switch to leaner meat and dairy options. Think about the meat and dairy that you usually eat and drink throughout the day. Try to cut as much fatty meat from your diet as you can, like beef, and replace it with something lean, like turkey or chicken. Additionally, switch out whole milk and full-fat ice cream for skim milk and frozen yogurt instead. Fattier, unhealthy foods may make your memory loss worse, so try to find replacements in your diet wherever you can.[17]- For example, instead of having a bowl of ice cream for dessert, dip yourself up a bowl of yogurt with berries instead.
Give yourself a boost with green tea and fruit juices. Keep some bottled green tea on hand, or a box of green tea bags. Enjoy a cup of tea throughout the day, which can help protect your brain from future damage. Additionally reach for grape juice or cranberry juice to supplement your meals, as these drinks can help improve your memory.[18]- Red wine can also have similar benefits to grape and cranberry juice, but don’t have too much in sitting. Generally, 1 glass is the cut-off for women while 2 is the cut-off for men.
Cut back on alcohol and any recreational drugs. Think about how much alcohol you drink per week, whether it’s beer, wine, or hard liquor. Limit yourself to a signal serving size per sitting, or save alcohol for special occasions, instead.[19] Additionally, cut back on any drugs that can tamper with your memory, like marijuana.[20]- Alcohol and drugs can muddy your memory, which makes your memory loss worse overall.
- For reference, a serving of alcohol is 12 fl oz (350 mL) of beer, 5 fl oz (150 mL) of wine, or 1.5 fl oz (44 mL) of hard liquor.[21]
Advertisement
Expert Q&A
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
SubmitAdvertisement
Tips
- Ask your doctor about new medical therapies that may help reverse memory loss caused by depression.[22]Thanks
- Repeat a positive mantra to yourself to encourage positive thinking. Something simple like “I can do this” or “I am capable of anything” can go a long way.[23]Thanks
- Try to develop a stress-free schedule for yourself. If you’re feeling especially upset, vent your feelings to another person so you can feel better![24]Thanks
Advertisement
References
- ↑ https://www.goodtherapy.org/blog/psychpedia/pseudodementia
- ↑ https://www.mentalhelp.net/cognitive-disorders/pseudodementia/
- ↑ https://www.goodtherapy.org/blog/psychpedia/pseudodementia
- ↑ https://www.goodtherapy.org/blog/psychpedia/pseudodementia
- ↑ https://www.mayoclinic.org/tests-procedures/transcranial-magnetic-stimulation/about/pac-20384625
- ↑ https://digitalcommons.odu.edu/cgi/viewcontent.cgi?article=1075&context=psychology_etds
- ↑ https://www.mayoclinic.org/tests-procedures/transcranial-magnetic-stimulation/about/pac-20384625
- ↑ https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518
- ↑ https://www.centersite.net/poc/view_doc.php?type=doc&id=13032&cn=5
- ↑ https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518
- ↑ https://www.fda.gov/consumers/consumer-updates/coping-memory-loss
- ↑ https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518
- ↑ https://www.psychologytoday.com/us/blog/gifted-ed-guru/201402/how-improve-your-memory-instantly
- ↑ https://www.fda.gov/consumers/consumer-updates/coping-memory-loss
- ↑ https://www.centersite.net/poc/view_doc.php?type=doc&id=13033&cn=5
- ↑ https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518
- ↑ https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm
- ↑ https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm
- ↑ https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm
- ↑ https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518
- ↑ https://www.niaaa.nih.gov/what-standard-drink
- ↑ https://www.sciencedaily.com/releases/2019/02/190214102504.htm
- ↑ https://www.health.harvard.edu/mind-and-mood/rehiring-your-business-mind
- ↑ https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm
- ↑ https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm
- ↑ https://www.health.harvard.edu/topics/improving-memory
- ↑ https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518
- ↑ https://www.healthandwellnessalerts.berkeley.edu/topics/reversible-causes-of-memory-loss/
- ↑ https://www.healthandwellnessalerts.berkeley.edu/topics/reversible-causes-of-memory-loss/
About this article
Janice Tieperman
How.com.vn Staff Writer
This article was co-authored by How.com.vn staff writer, Janice Tieperman. Janice is a professional and creative writer who has worked at How.com.vn since 2019. With both a B.A. and M.A. in English from East Stroudsburg University, she has a passion for writing a wide variety of content for anyone and everyone. In her free time, you can find her working on a new crochet pattern, listening to true crime podcasts, or tackling a new creative writing project. This article has been viewed 2,727 times.
Co-authors: 6
Updated: October 11, 2022
Views: 2,727
Thanks to all authors for creating a page that has been read 2,727 times.
Did this article help you?
⚠️ Disclaimer:
Content from Wiki How English language website. Text is available under the Creative Commons Attribution-Share Alike License; additional terms may apply.
Wiki How does not encourage the violation of any laws, and cannot be responsible for any violations of such laws, should you link to this domain, or use, reproduce, or republish the information contained herein.
- - A few of these subjects are frequently censored by educational, governmental, corporate, parental and other filtering schemes.
- - Some articles may contain names, images, artworks or descriptions of events that some cultures restrict access to
- - Please note: Wiki How does not give you opinion about the law, or advice about medical. If you need specific advice (for example, medical, legal, financial or risk management), please seek a professional who is licensed or knowledgeable in that area.
- - Readers should not judge the importance of topics based on their coverage on Wiki How, nor think a topic is important just because it is the subject of a Wiki article.
Advertisement
