Understanding Trauma and Memory: Why You May Forget or Remember Too Much
- Deborah Gillard
- 4 days ago
- 8 min read
Updated: 4 hours ago
Having personally navigated the aftermath of trauma, I understand how difficult it can be to recall certain events. There are moments when trying to piece together a coherent story of what happened feels impossible. Yet, the physical sensations (a tight chest, a pounding heart, or overwhelming sadness) remain vivid. This experience reflects what experts call memory fragmentation, where traumatic experiences disrupt how memories are stored, leading to vivid emotional or physical impressions but blurry or missing narrative details [1].
It’s also important to recognise that not everyone experiences memory loss after trauma. Some people may recall traumatic events with extreme clarity and detail. One study found that traumatic memories can sometimes be as vivid and coherent as memories of other emotional life events [2]. Others might not remember the event at all, or only partially. Trauma memory exists on a spectrum. No matter whether you remember everything, nothing, or something in between; your experience is valid.
What You’ll Learn in This Blog Post:
How memory works and what trauma does to it
The different ways trauma can affect memory
Why it’s not your fault if you forget or misremember
Which therapies can help with processing trauma
Where to find trauma support in the UK
How Memory Works: A Quick Overview
Memory is how your brain stores and recalls information. Here are a few types:
Explicit memory: Conscious recall (like names, dates, events)
Implicit memory: Unconscious responses (like riding a bike or flinching at a loud noise)
Episodic memory: Personal life events
Semantic memory: General knowledge and facts
The main brain areas involved in memory are:
Hippocampus: Stores new memories and gives them context
Amygdala: Adds emotional weight to memories (especially fear)
Prefrontal cortex: Helps make sense of memories and regulate emotions
When these areas work together, memories are stored clearly and accessed when needed. But trauma can interrupt this process [3 & 4].
How Trauma Changes the Brain
Trauma affects the brain’s structure and chemistry, especially the parts involved in memory:
1. Amygdala – The Fear Alarm
After trauma, the amygdala becomes overactive. It signals danger, even when you're safe. This means:
You might store traumatic memories with extra intensity
Everyday things can trigger strong emotional reactions
The amygdala’s hyperactivity can make you feel constantly on edge or easily overwhelmed [5].
2. Hippocampus – The Storyteller
Trauma can shrink the hippocampus, making it harder to:
Form new memories
Tell the difference between the past and present
This can make you feel like you’re reliving the trauma instead of remembering it as something that happened in the past [6]. This disruption is also linked to fragmented or confusing memories.
3. Prefrontal Cortex – The Calm Thinker
Trauma can reduce activity in the prefrontal cortex, which helps you to:
Think logically
Control emotional responses
Make sense of what’s happening
When this area isn’t working well, it’s harder to calm yourself, focus, or make decisions.
Types of Trauma-Related Memory Issues
Trauma doesn’t always erase memory. Instead, it often distorts or interrupts how memories are stored or recalled. Here are the most common disruptions:
Intrusive Memories and Flashbacks
You might get vivid, distressing memories that pop up unexpectedly. These feel real and intense, like it’s happening right now. This is common in PTSD and linked to high amygdala activity and low hippocampus regulation [7 & 8].
Flashbacks can be triggered by sounds, smells, or other reminders. They often come with overwhelming fear or panic.
Memory Fragmentation
Instead of remembering the trauma like a movie, you might only recall pieces — a smell, a sound, a feeling. The memory lacks a beginning, middle, and end. This happens when the trauma interrupts how memories are encoded [9 & 1].
This disjointed recall can be confusing and distressing, especially if you're trying to explain what happened to others or make sense of it yourself.
Dissociative Amnesia
Some people can’t remember key parts of what happened. This is called dissociative amnesia. It’s not a choice — it’s your brain protecting you from pain [10 & 11].
While protective in the short term, this can complicate healing because the event hasn’t been fully processed.
Overgeneral Memory
You might struggle to remember specific moments and instead recall broad patterns (e.g., “I was always scared”). This is called overgeneral memory, and it's linked to difficulties in emotional regulation and problem-solving [12].
This can make it harder to reflect on the past or draw lessons from experiences.
Everyday Memory Issues After Trauma
Trauma doesn’t just affect memories of the event; it can also affect your daily life:
Trouble concentrating or staying focused
Forgetting appointments or conversations
Struggling to organise tasks or make decisions
Studies show that PTSD is linked to problems with verbal memory, attention, and working memory [5, 13 & 14].
These challenges are not signs of weakness. They’re signs that your brain has been under extreme and/or repetitive stress and is doing its best to cope.
What Therapies Can Help?
The good news? Your brain can change and heal. These therapies are backed by research:
Talking Therapy (e.g., Person-Centred Therapy)
Talking therapies like person-centred therapy create a safe, non-judgemental space where you can explore your experiences at your own pace. This approach values empathy, active listening, and self-trust. It can be especially helpful if you’re unsure where to begin or fear being judged [15 & 16].
Somatic Therapy
Somatic therapy helps trauma survivors by focusing on the connection between the body and mind, allowing individuals to release stored tension, stress, or trauma held physically [21].
EMDR (Eye Movement Desensitisation and Reprocessing)
In EMDR, you focus on traumatic memories while following side-to-side eye movements. This helps reprocess painful memories and reduce their emotional impact [17].
Prolonged Exposure Therapy
This involves gradually confronting trauma-related memories and triggers. Over time, your fear response decreases, and the memories become less overwhelming [18].
Narrative Therapy
Narrative therapy helps trauma survivors by allowing them to re-author their personal stories in a way that separates them from the trauma itself [22].
Trauma-Focused CBT (TF-CBT)
Originally designed for young people, this therapy is now used for adults too. It includes education, relaxation, coping skills, and trauma processing [19].
Mindfulness-Based Interventions
Mindfulness helps ground you in the present moment. Techniques like breathing exercises and meditation reduce anxiety and improve focus [20].
FAQs About Trauma and Memory
Do I have to remember the trauma to heal from it? No. Healing can happen even without full memory. What matters is how the trauma affected you and how you process those feelings now.
Why do some people remember everything and others nothing? Everyone’s brain responds to trauma differently. Some memories are vividly encoded; others are suppressed. There’s no “right” or “wrong” way.
Can therapy help me remember what happened? Therapy can help you process what you do remember, reduce distress, and increase self-understanding. But recovering memory isn't always necessary for healing.
Where to Get Support (UK)
If you're in the UK and need help, you're not alone. Here are some resources:
Mind: Offers mental health support, including for trauma survivors.
Website: www.mind.org.uk
Victim Support: Provides emotional and practical support to victims of crime and trauma.
Helpline: 0808 168 9111
Website: www.victimsupport.org.uk
The Survivors Trust: A national umbrella agency for over 120 specialist services providing support for survivors of rape, sexual violence, and childhood sexual abuse.
Website: www.thesurvivorstrust.org
PTSD UK: Dedicated to raising awareness and providing support for PTSD sufferers.
Website: ptsduk.org
Rethink Mental Illness: Provides advice and information on PTSD and mental health conditions.
Website: rethink.org
SupportLine: Offers emotional support and information for people affected by trauma.
Website: supportline.org.uk
ASSIST Trauma Care: Provides therapeutic help for individuals and families affected by trauma.
Website: assisttraumacare.org.uk
Combat Stress: Specialised services for veterans.
Website: https://www.combatstress.org.uk
Samaritans: 24/7 support for anyone in distress.
Call: 116 123
Website: samaritans.org
Final Thoughts
Trauma affects memory in complex and deeply personal ways. Whether you struggle to remember, or remember too much, you are not alone. Healing is possible, and support is available.
If you're ready to explore therapy in a compassionate way, I’d be honoured to walk alongside you. You don’t need to have all the answers, just a willingness to begin.
I am open to new clients!
I specialise in supporting people who have experienced traumatic experiences. Get in touch to book a free phone consultation or an initial session.
References
[1] van der Kolk, B. A. and Fisler, R., (1995). Dissociation and fragmented memories. Journal of Traumatic Stress, 8(4), 505–525.
[2] Porter, S. and Birt, A. R., (2001). Is traumatic memory special? Applied Cognitive Psychology, 15(7), 101–117.
[4] Squire, L. R. and Zola-Morgan, S., (1991). The medial temporal lobe memory system. Science, 253(5026), 1380–1386.
[5] Petzold, M. and Bunzeck, N., (2022). Impaired episodic memory in PTSD: A meta-analysis. Frontiers in Psychiatry, 13, 909442.
[6] Bremner, J. D. (2006). Traumatic stress: effects on the brain. Dialogues in Clinical Neuroscience, 8(4), 445–461.
[7] Brewin, C. R., (2001). A cognitive neuroscience account of posttraumatic stress disorder and its treatment. Behaviour Research and Therapy, 39(4), 373–393.
[8] van der Kolk, B. A. (1994). The body keeps the score. Harvard Review of Psychiatry, 1(5), 253–265.
[9] Rubin, D. C., Berntsen, D. and Johansen, M. K., (2008). A memory-based model of PTSD. Journal of Anxiety Disorders, 22(6), 985–1001.
[10] Freyd, J. J., (1998). Betrayal trauma: The logic of forgetting childhood abuse. Harvard University Press.
[11] Bremner, J. D., Randall, P., Scott, T. M., Capelli, S. [...] and Charney, D. S., (1995). Deficits in short-term memory in adult survivors of childhood abuse. Psychiatry research, 59(1-2), 97-107.
[12] Williams, J. M. G., Barhofer, T., Crane, C., Herman, D. [...] and Dalgleish, T., (2007). Autobiographical memory specificity and emotional disorder. Psychological Bulletin, 133(1), 122–148.
[13] Aupperle, R. L., Melrose, A. J., Stein, M. B. and Paulus, M. P., (2012). Executive function and PTSD: Disengaging from trauma. Neuropharmacology, 62(2), 686-694.
[14] Aupperle, R. L., Allard, C. B., Grimes, E. M., Simmons, A. N. [...] and Stein, M. B., (2012). Dorsolateral prefrontal cortex activation during emotional anticipation and neuropsychological performance in posttraumatic stress disorder. Archives of general psychiatry, 69(4), 360-371.
[15] Rogers, C. R., (1951). Client-Centered Therapy. Boston: Houghton Mifflin.
[16] Elliott, R., et al. (2013). Research on Humanistic-Experiential Psychotherapies. In M. J. Lambert, ed., Bergin and Garfield’s Handbook of Psychotherapy and Behavior Change (6th ed.). Wiley.
[18] McLean, C. P. and Foa, E. B., (2011). Prolonged exposure therapy for post-traumatic stress disorder: A review of evidence and dissemination. Expert review of neurotherapeutics, 11(8), 1151-1163.
[19] Mannarino, A. P., Cohen, J. A. and Deblinger, E., (2014). Trauma-focused cognitive-behavioral therapy. Evidence-based approaches for the treatment of maltreated children: Considering core components and treatment effectiveness, 165-185.
[20] King, A. P., et al. (2013). A pilot study of group mindfulness-based cognitive therapy (MBCT) for PTSD. Depression and Anxiety, 30(7), 638–645.
[21] Kuhfuß, M., Maldei, T., Hetmanek, A. and Baumann, N., (2021). Somatic experiencing–effectiveness and key factors of a body-oriented trauma therapy: a scoping literature review. European journal of psychotraumatology, 12(1), 1929023.
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