How to Forget the Horrifying Things You See Online

Use the thought substitution method to overwrite unpleasant memories. The idea behind this technique is to take control of your thoughts and reactions. We can actively forget bad memories by filling our minds with brighter, more positive imagery. Our brains have a limited capacity for focus, and you can only hold a certain number of thoughts in your immediate awareness. So, try replacing negative memories with something uplifting. Watch an inspiring or joyful video, immerse yourself in a great story, or look at pictures of adorable animals.

Replace bad memories with positive but equivalent alternatives. Thought substitution works better when the replacement memory is related to the negative one. For example, if you watched a horror video, overwrite it with an inspiring one to maintain emotional intensity but in a positive direction. If you accidentally saw a disturbing image, find a cuter one. If you read an offensive story, seek out a calming one instead.

Look at images or things that make you happy. Scroll through memes or cute animal pictures. Dig into your photo gallery to revisit meaningful moments: cherished memories with family and friends, pet photos, or scenic views. You can also search for keywords like "cute panda pictures" or "adorable sloth videos" to find what you need.

Watch positive videos. Browse YouTube or watch an episode of your favorite show. Look for videos of simple joys: a baby laughing, a puppy sleeping, or someone smiling. Alternatively, watch calming videos: waves crashing, summer forests buzzing, or majestic mountain views.

• Use search engines to find the type of video you want. Try keywords like "funny videos" or "puppies playing" to soothe your mind.
• Check out YouTube Haiku or Vine for short, impactful clips.

Try to push down bad memories whenever they resurface. Memory suppression, like memory overwriting, is a method to help people forget negative experiences. Negative memories are often linked to "trigger" you to recall what you saw and how you felt. If you can force yourself to ignore those images when they arise, you may break the associations and let go of them.

Understand the mechanism of memory suppression. Cognitive scientists divide memory into two models: semantic memory and episodic memory. Episodic memory records experiences and is subjective, while semantic memory stores knowledge, facts, and is objective. When you see something horrifying online, it triggers an immediate and visceral negative reaction, linked to episodic memory, reminding you of what you saw. By establishing new associations with these triggers, you can gradually forget what you encountered.

• Episodic memory involves recalling specific events we’ve experienced. These memories are tied to the emotional context of when the event occurred. Thus, memories of frightening things you’ve seen are linked to triggers, replaying the disturbing images in your mind.
• Semantic memory, on the other hand, is a structured record of knowledge, meanings, ideas, and observations about the external world. Our brains tend to store knowledge independently of personal experiences. Semantic memory also lacks emotional context.

Practice letting go. If you accidentally see something extremely horrifying online, that image may occasionally pop into your mind. Try to catch your awareness and redirect it. You can do this in two ways: confront and accept the thought to let it go, or push it deep into your subconscious. As your mind grows darker, consciously shift your focus to brighter things. You are in control of what nourishes your soul.

Step outside. Leave the virtual world behind and immerse yourself in the real world for a while. Reach out to friends, go for a run, or connect with nature. Focus on the present moment and engage in activities you enjoy. The horrifying things you’ve seen online will gradually fade as you step away from the keyboard and embrace more meaningful experiences.

Be more cautious when browsing the web. The online world reflects both the darkest depths and the highest aspirations of humanity. It’s a labyrinth of codes, and every click brings you closer to some hidden corner. You might encounter inspiring, life-changing beauty—or stumble upon things that could crush your spirit.

• Think before you click. Be cautious about the context of what you’re about to click on, and ask yourself if the link is trustworthy. Do your best to research what you might encounter if you click on that link. Question whether it’s something you can handle mentally.
• Consider using internet filters. Most online services are configured to block certain websites hosting inappropriate content, such as pornography and violence. Set up filters to categorize sites you don’t want to see.

Report illegal content. If you accidentally come across something illegal or clearly harmful, consider reporting it to local authorities. Tracking online criminals can be challenging, but this practice has been in place for a long time. Here are a few examples where further action is required:

• Someone posts a photo of a severely abused dog. The image might be shared on a local forum, and you suspect the dog is in your area.
• Someone uploads child pornography or evidence of child abuse. These activities are not only illegal but also deeply harmful to children. Remember, a child’s life could be in grave danger.