A therapy that “rewrites” childhood memories can ease fear of failure

Brain Health, Psychology & Emotional Wellbeing

Certain imagery-based psychotherapy techniques may help reduce fear of failure connected to painful childhood experiences, according to research from scientists at SWPS University and the Nencki Institute of Experimental Biology. The findings were published in the journal Frontiers in Psychology.

Difficult experiences early in life, including criticism, neglect, or severe reactions from caregivers, can influence emotional well-being and quality of life years later. How adults respond when a child makes a mistake may be especially important in shaping future patterns of thought and emotion. In some cases, those experiences can contribute to a fear of failure rooted in the belief that mistakes make a person less worthy in the eyes of others.

Researchers from the Poznań-based Laboratory of Affective Neuroscience at the Institute of Psychology, SWPS University, and the Laboratory of Brain Imaging at the Nencki Institute of Experimental Biology in Warsaw set out to determine whether imagery-based psychotherapy could reduce the ongoing effects of these painful memories on everyday life.

Testing Whether Memory Work Can Create Lasting Change

The randomized, controlled clinical trial included 180 young adults (between 18 and 35 years of age) who experienced fear of failure. During a two-week period, participants took part in four therapy sessions focused on difficult childhood memories involving criticism.

One group used the Imagery Exposure (IE) technique. Participants were asked to recall situations that had triggered fear or anxiety (the active control group).

A second group received Imagery Rescripting (ImRs), a technique designed to change the way a memory unfolds in the imagination. Participants brought a distressing experience to mind and then imagined a “defender” (e.g., a therapist) entering the scene, confronting the person delivering the criticism, and offering support to the child.

The third group used the same therapeutic approach, but with a 10-minute delay procedure (ImRs-DSR). Researchers designed this delay to interfere with the memory trace associated with the critical experience, potentially strengthening the intervention’s effects.

Participants completed questionnaires and interviews, while researchers also tracked physiological measures. Follow-up assessments took place three and six months later.

Fear, Guilt, and Stress Declined

All of the imagery-based approaches produced a significant and lasting reduction in fear of failure. Participants also reported lower levels of negative emotions, including sadness and guilt.

Their bodies appeared to respond differently as well. Physiological reactions to memories of criticism decreased, indicating that recalling distressing experiences no longer triggered the same level of intense stress. These improvements remained evident during follow-ups at three and six months, suggesting that the psychological effects were stable over time.

“The study shows that it is possible to reduce the intensity of negative emotions and arousal associated with memories of childhood criticism. Properly selected techniques can influence how these memories are experienced, making them less burdensome,” says study co-author Julia Bączek, a psychologist from the Laboratory of Affective Neuroscience at the Institute of Psychology, SWPS University.

Why Surprise May Matter

The researchers found that imagery rescripting worked especially well when it produced a moment of surprise. They linked this effect to prediction error, which occurs when there is a mismatch between what someone expects and what actually happens.

That unexpected difference may help loosen established emotional patterns and make it easier for the mind to replace old, painful responses with new ones.

“We have shown that a crucial part of imagery-based therapy is creating a discrepancy between what the patient expects and what actually happens in the new memory. It is this surprise that paves the way for a lasting therapeutic change,” says study co-author Stanisław Karkosz, a cognitive scientist from the Laboratory of Affective Neuroscience at the Institute of Psychology, SWPS University.

I’m a Dietitian and These Are the Only 5 Snacks I Tell Clients to Eat for Weight Loss

Nutrition, Diet & Sustainable Weight Loss

Spring is right around the corner, which makes it an incredibly popular time to getting into shape. If you’re considering dieting, setting yourself up for success starts with an optimized grocery list. Having the right items on hand can make all the difference in your efforts—especially when it comes to snacks. After all, late-night snacking can be the downfall of a calorie deficit if you’re unprepared.

To help you get started, we spoke with Dr. Kezia Joy, RDN and Medical Advisor with Welzo, to learn which healthy snacks should be on your list. In fact, these five snacks are the only ones Dr. Joy recommends eating when it comes to weight loss.

According to Dr. Joy, her five most commonly suggested snacks for weight loss include cottage cheese with vegetables, Greek yogurt with fresh berries, hummus with raw vegetables, an ounce of or a few nuts with a piece of fruit, and a smoothie using whole food ingredients and protein.

Three Key Components That Support Weight Loss

Three essential components that support weight loss are protein, healthy fats, and fiber, with protein serving as the foundation of a weight-loss-approved snack.

“Each [of these options] allows for quick preparation, can be easily incorporated into your daily routine, and will allow you to have a variety of options as you work on losing weight, and help keep you from feeling like you’re being deprived by eating a “snack,’” Dr. Joy explains. “When you eat snacks that are good for you and allow you to meet your nutritional needs, but also limit the amount of calories you consume, you are more likely to continue to make good choices over time.”

How These Snacks Support Satiety and Prevent Overeating

These healthy snack options are chock-full of fiber and protein—both of which promote satiety and take longer to digest compared to other snacks. By decreasing the desire to over-eat during your next meal, you’re establishing more balanced eating habits.

“These types of snack food can assist with maintaining consistent blood glucose levels, and consistent blood glucose levels are very important to regulate your hunger. The less your blood glucose levels fluctuate, the less you will experience hunger,” Dr. Joy adds. “If you are able to control your hunger with snack foods prior to consuming highly processed convenience foods, it may help to limit the amount of highly processed convenience foods you consume during the day.”

Why Many Snacks Derail Weight-Loss Goals

Many snacks are packed with refined carbs and added sugar while adding zero nutritional value to your diet.

As Dr. Joy puts it, “They’re easily digested, but do little to suppress our desire for additional food.” This makes it easy to overeat these snack foods throughout the day, leading to excess calorie consumption.

“Another reason why the snacks I recommend are better than typical snacks is that they have a larger volume of nutrients per serving than typical snacks,” Dr. Joy tells us. “Most snack foods are designed so that we can eat too much of them with very little nutritional value. Therefore, when you choose to eat one of the snacks I recommend, the calories will provide satiety, or fullness.”

Why Snack Timing Matters

Snack timing matters more than you’d think.

“Snacks at appropriate times may prevent an interval of time from one meal to another in which individuals are likely to consume excess calories due to a large gap in time since the last meal. Snacking maintains consistent levels of energy throughout the day,” Dr. Joy says. “A mid-afternoon snack will also help control energy crashes and reduce the likelihood that you’ll feel the need for sweet treats. A balanced snack supports your ability to focus and be productive. Evening snacking should be purposeful (not routine) and based on your body’s need for food as opposed to just eating out of habit. Protein-based snacks are usually the best choice.”