Core Memories: What They Are and Their Role in Trauma Processing

Shawne Poplar
Nov 1
3 min read

By: Shawne Poplar, MA LPC-S Licensed Professional Counselor

The term core memories has gained traction on social media, often used to describe poignant moments that shape who we are. From a child’s first dance recital to the bittersweet goodbye of a loved one, these memories are framed as the building blocks of our identities.

While the concept may have been popularized in pop culture, especially through animated films like Inside Out, core memories are rooted in psychological principles. These significant experiences not only define how we see the world but also play a crucial role in trauma processing and mental health.

What Are Core Memories?

Core memories are the emotionally charged moments that leave a lasting impression. These experiences often hold symbolic meaning and are tied to formative events in our lives. Psychologists might describe them as “emotional flashpoints,” stored in the brain’s long-term memory and strongly linked to the amygdala, the region responsible for processing emotions.

On social media, people often use the term to highlight sentimental or defining moments: “This is a core memory,” they’ll say, as they capture a family dinner or a milestone event. But while not all core memories are inherently positive, all of them influence the way we think, feel, and behave.

Core Memories and Trauma

For people who have experienced trauma, certain core memories may be closely tied to distressing events. These memories can become triggers, reactivating intense emotions or bodily sensations when something similar occurs in the present.

For example, if a person’s core memory involves being humiliated in a classroom, they might feel overwhelming anxiety when speaking in front of others, even years later. The memory becomes more than a recollection; it’s a lens through which they interpret current experiences.

How Core Memories Affect Mental Health

Emotional Triggers:Core memories can resurface as vivid reminders of past trauma, often accompanied by heightened emotional responses such as fear, sadness, or anger.
Shaping Beliefs:Memories from formative years can deeply influence our beliefs about ourselves and the world. Positive core memories might foster confidence, while negative ones could contribute to feelings of unworthiness or mistrust.
Reinforcing Coping Mechanisms:The way we respond to core memories, whether through avoidance, suppression, or healthy coping, affects mental health outcomes.
Influencing Relationships:Core memories tied to betrayal, abandonment, or hurt can create patterns of avoidance or hypervigilance in relationships. On the flip side, positive core memories of love and connection can strengthen relational bonds.

Core Memories and Trauma Processing

Processing trauma often involves revisiting and reframing core memories. Here’s how this can happen:

Understanding the Memory:Trauma therapy often begins with understanding how a memory impacts your thoughts, emotions, and behaviors. Techniques like cognitive behavioral therapy (CBT) help identify and challenge unhelpful beliefs tied to core memories.
Somatic Healing:Traumatic core memories aren’t just stored in the mind; they’re also stored in the body. Somatic practices help release trapped emotions, easing the physical symptoms of trauma.
Memory Reconsolidating: Techniques like Eye Movement Desensitization and Reprocessing (EMDR) or trauma-focused therapies can help “rewrite” the emotional charge of a memory. While the event itself doesn’t change, its impact on your present-day emotions and reactions can.
Creating New Core Memories:A significant part of healing involves cultivating new, positive experiences to balance the weight of painful memories. These new moments of connection, joy, and safety can help reshape how you view yourself and the world.

Tips for Navigating Core Memories

Reflect with Compassion:Whether a core memory brings joy or pain, approach it with curiosity and compassion. Instead of judging yourself for how you feel about it, try to understand its significance in your life story.
Ground Yourself in the Present:If a memory feels overwhelming, grounding techniques, like deep breathing or focusing on your surroundings, can help you stay anchored in the here and now.
Seek Support:Trauma processing doesn’t have to be done alone. A therapist trained in trauma work can guide you through understanding and reframing core memories.
Embrace New Experiences:Deliberately create positive memories. Whether it’s taking a trip, celebrating small victories, or spending time with loved ones, these moments can help balance the emotional scales.

Core memories are powerful threads in the fabric of our identities, shaping how we view ourselves and interact with the world. While they can be sources of inspiration and connection, they also have the potential to hold us back when tied to unresolved trauma.

By understanding their impact and working to process painful memories, we can reclaim control over our narratives and create new, empowering experiences. After all, our story is still unfolding, and each moment is an opportunity to weave in new threads of healing and growth.