I see flashbacks as a sort of sudden, involuntary time travel! They whisk you away from the present moment and plunge you back into a memory so realistic, that it feels like you're re-living it all over again. I know how overwhelming these experiences can be. At best they can leave you feeling disoriented or anxious; at worst you’re left feeling terrified. Either way, they're exhausting and can make you feel as if you’re getting worse. You might feel that you’re never going to heal - but it doesn’t have to feel like this. It is possible to start taking back control of what is going on in your head and your body.
What are Flashbacks?
Flashbacks are a symptom commonly associated with post-traumatic stress disorder (PTSD), but they can happen for anyone who has experienced highly stressful or traumatic events. They involve the sudden and vivid re-experiencing of a past event, often accompanied by intense emotions as well as physical sensations.
During a flashback, it often feels as though you're back in the midst of the traumatic situation - complete with all the sights, sounds, smells, and feelings which flood your senses. Your heart may race; you might feel sick or sweat profusely, and sometimes it can be difficult to distinguish the past from present reality.
Rationalising Flashbacks
By thinking, or talking yourself through, flashbacks, you’re bringing your front-brain online:
Acknowledge them: Try telling yourself that you're having a flashback; that it's okay - this is a normal response for someone who has experienced trauma.
See it as part of the healing journey: Remind yourself that the worst is over - this is a memory of something that happened in the past; not what’s happening now.
The traumatised part of you is giving you these memories to use in your healing and no matter how awful you feel, you survived it then and you can get through it now.
Call on your strengths: Call on the stronger part of you to tell the traumatised part of you that they are not alone. Reassure them that it is okay to remember and to feel - that this will help in healing from what happened in the past.
Coping Strategies for Flashbacks -
Taking Back Control
Grounding Techniques
When you feel a flashback coming on, it can be helpful to ground yourself in the present moment.
These exercises can help to remind you where you are; anchor you in the present and disrupt the flashback's hold on your mind:
Stand up and move around; rub your hands together and (if you want to) shake out the body to release tension.
Follow your eyes around the space you’re in, noticing the details - colours, shapes, people.
Pay attention to the sounds around you - the wind, birdsong, voices, music, traffic…
Notice what is happening in your own body - the feelings and sensations within..
Pinch your skin or use an elastic band to ping your wrist - drawing your attention to the sensations in the here and now.
Try utilising all the senses using the 5-4-3-2-1 method. Start by naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Taking Control of Your Breathing
When we feel anxious we often breathe too quickly and shallowly, which can result in panic. The lack of oxygen can lead to feelings of dizziness, the shakes and can intensify the feeling of panic.
The other thing that can happen is that we hold our breath when we become anxious. It is a part of the involuntary ‘freeze’ response - in preparation for something terrible happening. After a while the body might respond by forcing us to gasp for air.
Deep, slow breathing exercises can help calm your nervous system and reduce the intensity of a flashback.
Breathe right down into the diaphragm: put your hand just above the belly button and breathe deeply, watching your hand getting pushed up and down. It is as if you have a balloon in your belly - as you breathe in, it inflates; as you breathe out, it deflates.
Try inhaling slowly through your nose for a count of four, holding your breath for a count of four, and then exhaling slowly through your mouth for a count of four. Repeat this process several times until you feel more centered and grounded.
You could also try the same exercise, but extending the out-breath to a count of eight.
Progressive Muscle Relaxation
This involves systematically tensing and then relaxing different muscle groups in your body.
Start by tensing the muscles in your feet and then slowly work your way up through your body, focusing on each muscle group in turn.
This exercise can help release tension and promote relaxation; making it easier to cope with the effects of a flashback.
Create a Safe Space
Identify a safe space where you can retreat when you're experiencing a flashback. This could be a physical location, such as a quiet room in your home, or a mental space that you can visualise in your mind.
Fill this space with comforting objects or images that help you feel secure and protected.
If you practice this visualisation when you are feeling calm, it will make it easier to return there when you’re feeling anxious.
Practice Mindfulness
Mindfulness involves paying attention to the present moment with openness and acceptance, without judgment.
By practicing mindfulness regularly, you can learn to observe your thoughts and feelings without becoming overwhelmed by them.
This can be particularly helpful when dealing with flashbacks, as it allows you to acknowledge the experience without getting swept away by it.
Reach Out for Support
Don't hesitate to reach out for support when you’re struggling with flashbacks.
If people know you’re experiencing flashbacks they will be in a better place to help you when you need it.
Whether it’s a trusted friend, family member, therapist, or support group, having someone who you feel safe with and can listen, talk to you or hold you can help to reconnect you with the present.
Making this connection can provide validation and reassurance that you are safe and cared for now. You don't have to face this challenge alone.
Seek Professional Help
If flashbacks are significantly impacting your daily life or if you're struggling to cope with them on your own, don't hesitate to seek professional help.
A therapist who specialises in trauma-related issues can provide you with personalised support and guidance tailored to your specific needs.
Look After Yourself
Remember that flashbacks are powerful experiences that can be really draining - so don’t be surprised if you’re exhausted afterwards.
You might want to take time out and do what helps to soothe you - whether this is listening to music; taking a nap or a relaxing bath or having a warm drink. This is the ‘stronger’ you taking care of the ’traumatised’ you!
Final Thoughts:
Flashbacks can be frightening and disorienting, but they are a normal response to trauma. By learning coping strategies and seeking support when needed, you can empower yourself to manage these experiences and reclaim control over your life.
Remember, healing takes time, and it's okay to ask for help along the way. You are not alone in this journey towards healing and recovery.
If you, or someone you know has been affected by reading this and would like to explore working with me, click below to book a free 30 minute discovery call
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