Think to yourself, “This is a memory. This happened in my past and is not happening again. ” Say it out loud if you need to. You can also repeat it as many times as necessary.
Deep breathing can slow your heart rate and help you to feel calm and safe again.
What do I see? Look around and notice an object, like a table, or focus on a particular piece of scenery. [8] X Expert Source Ashlyne Mullen, PsyDLicensed Clinical Psychologist Expert Interview. 23 August 2021. What do I hear? Notice if you can hear people talking or if there is music in the air. [9] X Expert Source Ashlyne Mullen, PsyDLicensed Clinical Psychologist Expert Interview. 23 August 2021. What do I smell? Maybe you can focus on coffee brewing or smelling fresh air. [10] X Expert Source Ashlyne Mullen, PsyDLicensed Clinical Psychologist Expert Interview. 23 August 2021. What do I feel? Reach out and touch something like the sleeve of your shirt or the chair that you’re sitting on. [11] X Expert Source Ashlyne Mullen, PsyDLicensed Clinical Psychologist Expert Interview. 23 August 2021. What do I taste? Eating or drinking something during the flashback can help, even if it is just a sip of water. [12] X Expert Source Ashlyne Mullen, PsyDLicensed Clinical Psychologist Expert Interview. 23 August 2021.
Flashbacks are a really personal experience, so what makes you feel safe might be something else entirely. That’s fine! The important thing is to think of something that will help you.
For example, you could recite the lyrics to your favorite song in your head. You could also try something like naming all of the state capitals. Just choose something that requires your attention and takes some concentration. Use a visualization exercise to bring yourself back to the present. For example, you could visualize yourself watching the flashback on TV. Then visualize yourself first turning down the volume, then turning off the TV. [15] X Research source
Many people experience physical symptoms during the onset of a flashback. If you noticed yourself sweating or feeling your pulse rate, write that down. If you figure out that your heart beating fast is a warning sign, you can use some of your coping mechanisms to try to prevent future flashbacks from starting.
If you can try to avoid the trigger. For example, if the smell of roses triggers you, steer clear of flower shops or that section of the grocery store. Flashbacks are a personal and difficult experience. It’s totally fine to try to avoid any triggers, no matter what they are. Even if you can’t totally avoid them, knowing what your triggers are can help you feel more prepared for the flashbacks when they come. [19] X Expert Source Ashlyne Mullen, PsyDLicensed Clinical Psychologist Expert Interview. 23 August 2021.
It can be helpful to write about what’s going on in your life. Try journaling to help yourself connect to the things in life that are making you feel good.
Remind yourself each day to be more mindful. Soon, it will become second nature to you, and hopefully, be soothing. Try learning to meditate. It’s a good way to become more mindful!
You can say something like, “I wanted to let you know I’ve been having flashbacks. If I call you and sound really upset, that’s probably what’s going on. It will really help me if you can talk to me until I feel safe again. ”
You could try snuggling under your favorite blanket with a cup of tea. Grab one of your favorite books to read, too! Ask a friend if they want to come over and watch a funny movie.
Ask friends and family if they have a therapist they recommend. Your primary care physician is also a great resource. Look for a therapist who has experience helping survivors of traumatic experiences.
Ask your therapist if they know of any local groups. You can also look online for a group that might be helpful to you. If you’re more comfortable, you can join an online community of survivors.
If you find yourself getting frustrated, say to yourself, “I’m doing the best I can. It may take time, but I will make it through this. ”
