Abby Barnes, M.S., CCC-SLP
Memory loss can be worrisome and frustrating. If you or a loved one are dealing with forgetfulness, you may not be sure what’s causing it or what to do.
The good news is that there are strategies you can start using today to help cope with memory issues. Speech therapy is also a resource for people who need support with executive function skills, which include memory. A licensed speech therapist can develop a care plan that’s personalized to your needs, with memory strategies to boost your success at work, home, and in the community.
What are signs of memory problems?
First, it helps to understand what qualifies as a memory problem and what might be causing your forgetfulness.
Memory problems can start at any time. At first, they may be mild. Some signs of memory loss may include:
Forgetting important dates or events on your schedule
Difficulty remembering the instructions for a task
Misplacing items
Forgetting to pay bills or manage other responsibilities
What causes memory problems?
For many people, issues with memory are a normal part of aging. However, if this forgetfulness grows more frequent or severe, it could be a sign of dementia or mild cognitive impairment (MCI). In this case, it’s best to see your doctor for an assessment. They may also recommend an evaluation by a speech therapist.
It’s important to know that certain types of memory loss can signal a need for quick medical attention. These symptoms include:
Becoming disoriented or seeming confused
Having sudden memory loss seemingly out of the blue
A decrease in alertness
These can be signs of a sudden issue such as a stroke, head injury, or dementia. It’s important to seek medical care immediately if you observe any of these symptoms in yourself or a loved one.
What are some ways to cope with memory problems?
Again, issues with memory can be a common part of aging. If you’re looking for ways to cope with forgetfulness, there are many strategies that can help. They fall into two categories: external memory strategies and internal memory strategies.
External memory strategies help you remember information, but they’re called “external” because they don’t involve memorizing anything. Instead, you can use creative techniques to help you recall information at a later time.
Internal memory strategies help you improve your recall of information. They’re called “internal” because they involve new ways of thinking about the information to make it easier to store and remember.
6 examples of external memory strategies
1 Written information
Writing down information in a central place, such as a planner or notebook, is the single most helpful memory strategy you can use. Manually writing information works better for memory recall than typing it in a computer or cell phone.
2 Your cell phone
Cell phones are a treasure trove of functions that can help with memory. An obvious one is speed dial, so you don’t have to remember phone numbers. But you can also use the camera to take pictures or videos to record information, like where you parked the car or the steps to complete a task for work. You can use an alarm to remind you to do a task at a specific time, or use the calendar to keep track of your appointments.
3 Smart devices
Devices such as Echo, Alexa, and Hey Google live in your home and/or car and can be synced to your phone. They include the following features to help memory:
Alarm: Reminds you to do a task at a specific time
List: Tell the device to make a list, and it will load the list onto your cell phone
Internet: It can find information and answer questions
Calendar: It can tell you the date
4 Sticky notes
This is a simple but effective strategy. You can use sticky notes like Post-Its to draw your attention to something. For instance, if you need to remind yourself to bring your lunch to work, place a Post-It note on the door so you’ll see it when you leave.
5 Predictability
This is another simple memory strategy. Try to do routine tasks in the same way or at the same time. For example, put your keys or glasses in the same place every night so you always know where to find them. After you do this for a while, you’ll form a habit.
6 Environmental rearrangement
This strategy involves physically changing your surroundings to make remembering easier. Because memory is related to attention, we may be more likely to remember something when we shift our attention.
For example, most of us keep our clothes in a closet or drawer. But if you want to remember to bring a shirt to the dry cleaner, you might put it in front of your door. That way, you’ll shift your attention to it and remember to bring it with you.
4 examples of internal memory strategies
1 Association
This strategy involves making an association, or relationship, between the information that needs to be remembered and other objects or ideas. It’s like you’re “scotch taping” one memory on a memory you already have.
For example: John remembers Lisa’s name by associating it with his Aunt Lisa.
2 Mental retracing of an event
This strategy involves thinking back on a sequence of events to try to remember what happened or where you left an object.
3 Visual imagery
With this memory strategy, you form a picture or image in your mind of something you need to remember.
Say you need to remember to feed the neighbor’s dog. You could form a mental picture of the dog with a can of food on its nose. (Tip: The more bizarre or unusual the picture, the easier it is to recall the information!)
4 Mnemonic techniques
Mnemonic techniques involve using abbreviations, letters, or word associations related to information that needs to be remembered. For example, to remember the notes of the music staff, you would remember “every good boy does fine.”
How can speech therapy help people with poor memory?
Speech-language pathologists, also known as speech therapists, play a vital role in supporting people with memory issues. Speech therapists are actively involved in the screening, assessment, and treatment of adults with memory problems and other executive functioning needs.
Speech therapy for memory problems typically includes a combination of approaches. The speech therapist will give the person activities to do to strengthen their memory. They will also teach the person strategies, like the ones above, to help them be successful with the daily tasks of everyday life. Each person’s needs are unique. Your speech therapist will help you find and use the strategies that work best for you.
If you’re concerned about memory loss in yourself or a loved one, talk with your doctor or contact a speech therapist for an evaluation. You can also schedule a free consultation call with an Expressable specialist to talk about your concerns and whether speech therapy might be helpful. We’re here to help!
