Memory Problems - Fact Sheet Coping with Memory Problems Although there is no wonder treatment for memory problems there are many effective strategies that a person can learn to both improve their memory and to improve the successful use of their memory. Memory training Rote learning It turns out that rote learning is one of the most effective ways to improve your memory over the long-term. Rote learning is memorisation by repetition, simply rereading material until you know it, and is familiar to all who went through an old-style school education. Although it can be uninteresting, uninspiring, tedious and boring, rote learning practice promotes identifiable changes in brain chemistry and results in improved memory performance long-term. Brain training Training your brain (crossword puzzles, sudoku, logic puzzles, games, etc.) really does work to improve your Cognitive performance long-term, and that includes memory. There are two important principles to remember: 1. Expertise is task specific. In other words, train what you want to improve. If you want to improve your short-term memory, play memory puzzles. If you want to improve your language skills, do a crossword puzzle. If you want to improve your spatial awareness skills, take up Tai Chi. 2. Not all puzzles are equally effective. A lot of research is being conducted into the most effective ways to train cognitive performance, and some techniques are more effective than others. The best way to find the best training program may be to pay for it – either computer software or consultation with a Neuropsychologist or other professional. Having said that, anything is better than nothing, so keep on doing those newspaper puzzles or playing tetris! Memory compensation Compensatory strategies are just that – they compensate for an impaired ability. Just as you may use a cane or a guide dog if you lose your vision, you can compensate for impaired short-term memory.

Organising the environment The aim is to arrange surroundings so that less reliance or demand is placed upon a person’s memory. Strategies for organising the environment include the following: * Using a notepad system beside the phone * Using a large notice board and making plans * Having a special place to keep objects which tend to go missing * Labelling or colour-coding cupboards as a reminder of where things are kept * Tying objects to places e.g. a pen to the phone or a key to a belt. Using external memory aids Everyone uses an external memory aid of some type. When effectively used to store information, memory aids should enable a person to focus upon learning and recalling details for which a strategy cannot be used. Types of external aids include: * A diary for storing and planning * Notebooks of all sizes for various places * Lists and checklists * Alarm clock, wristwatch alarm and timer * Calendar * Wall chart * Tape recorder or dictaphone * Electronic organiser * Pill reminder box * Post-it notes * A memory book containing historical events, personal experiences and names. It is important to realise that not everyone will benefit in the same way from the same tips. Some people have difficulty using a mobile phone with an organiser, for example, because they forget to plug the phone into the charger. Although you can set yourself a reminder to do this once a day, that won’t do you any good if you’re out of the house at the time, or in another room. The best thing to do is to experiment with different aids until you find the one that works for you. Developing routines to use memory aids Learning new skills takes some time and effort before they become automatic. A routine is itself a strategy for coping with memory problems. Sometimes a calendar or a diary is a helpful way to reinforce

a routine. Using a memory aid involves a three-step routine, for example: 1. Writing in a diary information that will be needed later 2. Checking the diary entries regularly 3. Acting on the information (performing the tasks or attending appointments). Improving general well-being It is important to remember that you brain will only perform well while it is well fuelled, well rested and as healthy as you can make it. In particular, the vitamins A and E, most of the B-group vitamins and Iron, are all essential for your brain to function smoothly. Although you can take supplements, this can be expensive and there are some dietary supplements that you can overdose on. The best way to ensure that your body and brain are getting everything they need is to eat a good diet. There are strong claims made for herbal supplements such as brahmi and gingko biloba, however the scientific evidence is mixed and they should be considered aids, rather than cures. Factors such as anxiety, stress, multiple demands and fatigue can all have serious effects on concentration and memory. Therefore, the improvement of a person’s emotional and physical well-being will most likely have benefits for their mental alertness and ability to process information. Important considerations for improving general well-being include: * Sufficient restful sleep * Regular exercise * Relaxation and stress-reduction strategies Specific memory techniques The use of visual and verbal association techniques helps to put information into a meaningful context. When a person tries to recall such information later they can use the associated visual and verbal information e.g. her name rhymed with chess - visualise her as a queen on the chess board (Jess). A good way to remember numbers is by chunking. For example 4578 is remembered as forty-five, seventy eight. Likewise, 502145 would be remembered as half a century followed by the age we get the key to the door and the age a cousin has remained for the past five years.

Other techniques include: * Selecting and prioritising key information * Repeating or rehearsing key information using self-talk * Using visual and verbal association to learn new information to help recall it later * Creating visual pictures of a name * Using acronyms or mnemonics * Categorising information into groups. If there is a lot of information to learn or you are finding it difficult, break your rehearsal up into small sessions with a short break in between. This is called distributed practice, and is much more effective than trying to cram in everything at once. Make the breaks short, because forgetting happens quickly. The PQRST strategy can be used to improve reading and understanding of written material (practice this strategy using a newspaper article). The steps include: P - Preview (look over a newspaper article) Q - Question: What is this article likely to be about? R - Read the article carefully with the goal of answering the question S - Summarise or state the main points of the article T - Test: try to recall the main points immediately and after a short delay (20 minutes).