Ways To Cope With Flashbacks
Flashbacks are undeniably distressing, no matter if you're new to experiencing these intrusive symptoms or have been battling them for years. We understand the challenges and exhaustion they bring. Luckily, there's a diverse array of tools and skills available to help you break free, and the best part is that they can be customized to meet your specific needs. However, some of the most effective options may require time and practice to become your go-to symptom management tools.
Skills like imagery, containment, split-screen, and modulation tools are incredibly valuable, but they can be quite advanced and may deter survivors if introduced too early in their healing journey. For those starting their healing process, simple and uncomplicated options can be a lifeline. On the other hand, even those with a toolkit of coping mechanisms may find themselves overwhelmed by waves of new or persistent trauma material, making it challenging to access their usual coping skills. In such cases, having extremely easy-to-recall and rudimentary tools can be crucial during times of panic or crisis.
Our goal is to provide survivors in all stages of recovery with the perfect flashback coping tools that suits their needs. But before we delve deeper, let's define what a flashback actually is. Whether you're a trauma survivor seeking information or a loved one/supporter trying to understand more, you may be surprised to learn that there are different types of flashbacks.
What Is a Flashback?
A flashback is a psychological phenomenon where an individual experiences a vivid and involuntary recollection of a past traumatic event or an intense emotional experience. During a flashback, the person may feel as if they are reliving the event, and it can be accompanied by strong sensory perceptions, emotions, and physical sensations that were present during the original traumatic experience. Flashbacks can be triggered by various stimuli, such as sights, sounds, smells, or situations that remind the individual of the traumatic event. They can also occur spontaneously without any apparent external trigger. They can last seconds, minutes, or even hours. Flashbacks are a common symptom of post-traumatic stress disorder (PTSD) but can also occur in individuals who have experienced other forms of trauma.
When someone is experiencing a flashback, they may temporarily lose touch with their present surroundings and feel transported back to the traumatic event. This can be extremely distressing and overwhelming for the individual, causing anxiety, fear, or a sense of helplessness. The duration and intensity of a flashback can vary from person to person, and they can interfere with daily functioning and emotional well-being.
Types of Flashbacks:
Somatic flashbacks, which are often called “body memories,” as well as “emotional flashbacks,” are two important variations that will be broken down later in this post.
A somatic flashback is a specific type of flashback that primarily involves physical sensations or bodily experiences rather than visual or auditory memories. In this type of flashback, a person re-experiences the physiological sensations associated with a past traumatic event or overwhelming emotional experience without necessarily reliving the event in their mind.
During a somatic flashback, the individual may feel the same bodily sensations or physical responses they had during the original trauma, even though they might not have conscious memories of the event itself. These sensations can include increased heart rate, shortness of breath, sweating, muscle tension, pain, trembling, or other physical manifestations of distress.
Emotional flashbacks and body memories are two distinct yet interconnected experiences commonly associated with trauma and flashbacks. Let's explore each of them separately:
Emotional Flashbacks: Emotional flashbacks are a type of flashback that primarily involves re-experiencing intense emotions and feelings from a past traumatic event. Unlike visual or auditory memories, emotional flashbacks may not have a specific narrative or coherent memory attached to them. Instead, the individual feels overwhelmed by intense emotions, such as fear, shame, helplessness, or anger, without necessarily understanding why they are feeling that way.
During an emotional flashback, the person's emotional state may become temporarily flooded with the emotions associated with the original trauma. This can lead to emotional dysregulation, feeling stuck in a negative emotional state, or even dissociation as a way to cope with the overwhelming feelings.
Body Memories: Body memories refer to the physical sensations or somatic experiences that arise in response to past traumatic events. In a body memory, the individual may re-experience the physical sensations they had during the trauma, such as pain, tension, or other bodily responses, without necessarily having conscious memories of the event itself.
Body memories are thought to be connected to the idea that traumatic experiences can be stored in the body on a cellular level. These stored physical sensations can be triggered by various cues, leading to the reactivation of the same bodily responses.
Interconnection: Emotional flashbacks and body memories often occur together and can reinforce one another. For example, an emotional flashback may trigger body memories, leading to physical sensations that intensify the emotional experience. Conversely, body memories can also trigger emotional flashbacks, causing the individual to feel overwhelming emotions without understanding their source.
Both emotional flashbacks and body memories can be distressing and disruptive to an individual's daily life. Recognizing and understanding these experiences is crucial in trauma recovery. Seeking support from trauma-informed therapists or counselors who specialize in working with these phenomena can be beneficial in processing and integrating these challenging aspects of trauma. Therapeutic approaches like EMDR (Eye Movement Desensitization and Reprocessing), somatic experiencing, and body-based therapies can be particularly helpful in addressing emotional flashbacks and body memories, promoting healing and emotional regulation.
What Can You Do?
We understand that when you're struggling, half the battle is simply remembering that helpful tools exist and are available to you. During times of fear, feeling vulnerable, or being disoriented, it can be challenging to recognize that you're experiencing symptoms. It's essential to show compassion to yourself (or to your friend, family member, or client) during these moments. Often, many years, or even decades, have been spent responding to distress or trauma in the same way, making it difficult to retrain the brain to respond differently when opportunities to try arise only occasionally. Moreover, flashbacks originate from a completely different part of our daily-functioning brain. Overriding that ingrained circuitry takes significant effort, especially when we are flooded with fear and adrenaline, which can cloud our ability to think logically or critically.
Nevertheless, with consistent practice and the application of these coping skills at the onset of symptoms, you will observe that they gradually become ingrained and spontaneous. Over time, they demand less conscious effort and operate akin to muscle memory, enhancing their effectiveness in handling challenging situations.
Remember, healing is a gradual process, and it's okay to take it one step at a time. Be patient with yourself, and as you practice these skills, you'll find they become powerful tools on your journey to recovery.
Grounding Tools:
The most critical and primary defense against any posttraumatic symptom is grounding yourself, or at the very least, making an effort to become more grounded in the present moment. Without this foundational step, your other coping skills may not be as effective.
Initiating the grounding process can initiate a reduction in the intensity of the trauma material, affording you more room to utilize other coping skills at your disposal, such as containment or modulation. This sets in motion a positive loop, wherein grounding opens the gateway to accessing and applying additional skills, thereby fortifying your sense of stability and empowerment.
By taking this step-by-step approach, you can gradually reduce the impact of traumatic memories and strengthen your ability to ground yourself effectively. As you continue this process, the positive loop can build, leading to greater stability and well-being in your daily life. Remember that healing is a journey, and with consistent practice, you can create positive changes and reclaim your sense of self.
Engage your senses for grounding:
Look around, label 5 things you see, 5 of one color, and shape.
Listen, identify sounds' proximity, volume, and nature.
Place feet on the floor, be rooted, let go of childlike positions.
Slow rhythmic movements, avoid deep trancing motions.
Sit upright, avoid disorienting postures.
Orient yourself, remind date, age, location, and safety.
Move gradually from toes to regain control of your body.
Smell strong fragrances to awaken your senses.
Taste gum, mints, cold or warm beverage.
Touch unique textures, clothes, furniture, pets, grounding stones.
Empowering Self-Talk and Unleashing the Inner Strength in Times of Flashbacks and Panic:
The power of our inner monologue is often underestimated. During flashbacks, self-talk becomes crucial for grounding and maintaining calm while using other techniques. When panic clouds your mind, self-talk can help you access grounding skills and regain control.
Use affirming phrases like:
"This experience I'm having is a flashback, not an actual current event. I am safe and secure in the present moment."
"I am not in any danger right now; I am protected and secure."
"I am an adult named ____, ____ years old, and it is the year ____."
"Although this feels overwhelming, I know it will pass, and I have the strength to overcome it."
"I have faced challenges in the past and conquered them. I am resilient and capable of handling this."
"Grounding is essential for my safety and well-being, and I will use it to stay grounded in reality."
"Even when it's hard to believe, I deserve help and support during difficult times."
"This distressing experience will not last forever; it is only temporary."
"I am in control of how I respond to this flashback. I have the power to guide myself through this moment."
Choose a mantra that resonates with you and use it during flashbacks. Talking yourself through the process keeps you rooted in reality and reminds you of your newfound strength and control.
Separating Past From Present:
Separating past from present involves a combination of self-talk, grounding, and reality-testing. Loved ones can assist too, relieving the burden. Flashbacks can cause disorientation, making you feel like you're in a different time or place. To distinguish reality, label the differences between then and now. Use your preferred method, whether in your mind, spoken, written, or creatively.
Take a moment to observe your body: "These are adult hands and feet. I am taller now." Pay attention to physical changes, such as tattoos, improvements in health, or even the appearance of grey hairs.
Identify technological differences: "No smartphones or laptops back then. TVs looked different." Spot anachronisms and things that couldn't exist during the memory.
Observe environmental changes: "I am currently outside, not inside like then. It's noon now, not nighttime." Name other differences in the surroundings, time, furniture, etc.
Recognize your current life: "I live on my own. This is MY house/apartment. I can drive now. I have a family/partner." Notice traits of your adult life with control and power.
Empower your voice: "I have a voice. It's safe to use it." Prove it to yourself by speaking out in any way you feel comfortable.
Emphasize your strength: "I am a strong, competent adult now. I have options for safety and for others."
Note changes in abuser(s) and life: "Abuser(s) are different now - age, location, relationship. Other life changes include geography, profession, appearance, and pets."
Consider entertainment: "Popular music, movies, and entertainment I enjoy now didn't exist back then."
Appreciate support: "I have positive supports now - friends, therapist, partner, pets, family, kids."
Internal Communication:
Effective internal communication is vital for individuals with DID/OSDD and may also be relevant for those dealing with C-PTSD or PTSD. This skill is advanced and not without its challenges. Ignoring the need to check in with your inner world can compromise the effectiveness of other grounding techniques. Alters or parts may intentionally send flashbacks, not always with harmful intent but to communicate or protect. Understanding the purpose behind these flashbacks is crucial for their effective management.
Questions to ask your mind during flashbacks:
When faced with a flashback, it's essential to engage in a reflective dialogue with yourself to better understand the underlying triggers and messages. Asking questions like:
"Is there a reason for this flashback? Is someone sending it?"
"What are you trying to communicate by showing me these memories?"
"Is anyone else triggered and near the front? Can we ensure everyone is grounded?"
"Are you trying to make me feel unsafe about something else in our life?"
"Are you trying to scare me into silence or prevent certain actions?"
"Did something trigger you that I missed?"
"Do you feel ignored or unheard? Are there better ways to get my attention?"
"Did someone else inside ask you to share this memory?"
"Am I being punished for something? Can you share it without a flashback?"
By engaging in this inner dialogue, you can foster better internal communication and gain insights into the motivations and intentions behind the flashbacks. Understanding the underlying reasons can lead to more effective ways of managing and responding to these challenging experiences. Additionally, it allows for improved support and collaboration among different parts or alters within your system.
Opening this communication can foster connection and understanding within your system.
Appealing to inner parts can help understand why a flashback occurs. Even without parts or a system, addressing various aspects of the mind can reveal similar underlying reasons for flashbacks. This internal inquiry may lead to enlightening insights, even if no direct reply is heard. Knowing the root issue empowers you to address it properly instead of solely relying on symptom management, which won't work until the primary concern is resolved.
Compassionate Support for Your Journey:
At The Kraft Group Inc., we offer a safe and non-judgmental space to share your experiences and emotions. Our team believes in empowering individuals to reclaim their lives by addressing the primary issues causing distress. With our expertise in trauma and symptom management, we can guide you toward healing and emotional well-being.
Why Choose Us?
Experienced professionals specializing in trauma and related conditions.
Individualized approach tailored to your unique needs and experiences.
Non-intrusive, supportive methods to encourage healing and self-discovery.
A safe and confidential environment for open communication.
Reach Out to Us Today
Don't face flashbacks and unresolved trauma alone. Reach out to us for compassionate support and understanding. Together, we can work towards breaking free from the cycle of distress and empowering you on your healing journey. Contact us now to take the first step toward a healthier and more fulfilling life.
