Flashbacks

Many people do not understand flashbacks and can be very scared and disoriented when they happen.  Flashbacks can be visual (seeing), auditory (hearing), touch (feeling like someone is touching you when no one is there or something else that involves touch), tasting (you might have a bad taste in your mouth that was there when the trauma happened), or olfactory (smell).  

There are also somatic or body memories flashbacks.  You can have a panic attack or be nauseous and this can be a flashback.  Or you might feel little or young and that can be a signal that a flashback is happening.  

Flashbacks tend to be triggered by something that is happening now that makes you feel afraid, helpless, alone, or cornered. 

One of the most frustrating and scary things about flashbacks is that you might not have a memory you can identify.  Or you might have a "snapshot", a piece of a memory with no story or time line to explain it.  

Grounding yourself by sitting down and pushing down with your body, pushing your hands down on your knees and looking around and naming things you see and hear can help.  It can help also to say your name and the date and to remind yourself you are safe.  Flashbacks are only memories that your brain is bringing up to help you to heal.  It is hard to heal what you don't acknowledge is there. 

The problem is it doesn't feel like your brain is helping you!  Soothing yourself and reminding yourself it happened, it is Not happening Now can help you to restore calmness.  

Breathing in and out slowly and deeply and using your senses can help bring you back to the Here and Now. Sometimes smelling something pleasant like vanilla or lavender oil or holding a piece of ice in your hand can anchor you back in your body. 

A lot of people have trouble asking for help but when you are having flashbacks it can be very important to reach out to your support system.  

The good news is that when memories return you can choose to react in a healthy way.  Be kind and gentle to yourself as much as you can, instead of feeling more afraid and avoiding it all.

It is so tempting to push it all back down but it will just come back up again when you are triggered the next time. 

There is a saying Energy Flows Where Attention Goes.  When you can focus your attention on loving and supporting yourself, your energy will go there instead of into fear.    

Be gentle with yourself on your human journey!