Tips for Coping With Trauma Flashbacks
Designed by Freepik
Finding Help When Your PTSD Trauma Resurfaces
Trauma flashbacks are one of the symptoms those with PTSD experience. They can develop at any time, especially when you’re triggered by events that remind you in some way of your past trauma. When having a flashback, you may relive the whole experience of your trauma again or go through just certain parts of it.
What triggers a trauma flashback?
A trauma flashback can be triggered by particular places, people, situations, smells, touches, sights, sounds that remind you of the trauma in some way. Or you may find that flashbacks seem to happen at random. They can last for just a few seconds, or continue for several hours or even days.
During a trauma flashback some people experience sweating, confusion, increased heart rate. They can see images of the traumatic event happening, feel pain and other physical sensations, hear word or sounds related to the trauma event. They also feel disconnected from their body, emotions and memory and come out of the flashback not understanding where they are or how they got there.
What To Do When You Have A Trauma Flashback
Flashbacks can be very distressing, but there are things you can do that to help you cope and navigate your way:
- Focus on your breathing. When we are frightened, we can stop breathing normally. This increases feelings of fear and panic, so it can help to concentrate on breathing slowly in and out while counting to five.
- Carry an object that reminds you of the present. Some people find it helpful to touch or look at a particular object during a flashback. This might be something you decide to carry in your pocket or bag, or something that you have with you anyway, like a keyring or a piece of jewelry.
- Tell yourself that you are safe. Remind yourself that the trauma is over and you are safe now. It can be hard to think in this way during a flashback, so write down or record some useful phrases at a time when you’re feeling better that you can refer to when you need it.
- Comfort yourself. You could curl up in a blanket, cuddle a pet, listen to soothing music or watch a favorite film.
- Keep a diary. Making a note of what happens when you have a flashback can help you spot patterns in what triggers bring on the flashback for you. You can learn to notice early signs that they are beginning to happen.
- Try grounding techniques. Grounding techniques can keep you connected to the present and help you cope with flashbacks, intrusive thoughts, difficult feelings and memories. Grounding techniques include:
- Describe your surroundings out loud or count objects of a particular type or color.
- Breathing slowly while counting
- Noticing with focus all the different sounds around you
- Walking barefoot and noticing how the ground feels beneath your feet and toes
- Wrapping yourself in a blanket and paying attention to how it feels around your body
- Holding an ice cube in your hands or splashing cold water on your face
- Touching something with an interesting texture with concentration and focus
- Sniffing something with a strong smell taking in the smell with focus
- Focusing on the sensations you are feeling right now
It can be helpful to keep a box of things with different textures and smells. Perhaps include things like a blanket, smooth stones, a bottle of lavender or another essential oil, peppermint chewing gum. That way you will have items ready to use when you need them the most!
Experiencing flashbacks may be a sign that you are struggling to confront or cope with the traumatic event you experienced. Treatment can help you with this!
Learn more about PTSD Treatment and Contact Me if you are ready start therapy today.
What coping tools will you try the next time you have a flashback?
JD’s Midlife Tools For Living Practices, Holland, MI
Offering Heartfelt care, Compassion and Coping Tools
