What are healthy ways to cope with flashbacks?

Question

Deeper Global · Accepted Answer

Flashbacks—vivid, intrusive re-experiencing of traumatic events—can be frightening and disorienting, but there are effective strategies to help you manage them when they occur and reduce their frequency over time. Learning these coping techniques can help you regain a sense of control and safety.

Understand what flashbacks are and why they happen. Flashbacks occur when your brain's alarm system is triggered by reminders of trauma, causing you to feel like you're reliving the traumatic event. This is a normal trauma response, not a sign that you're losing your mind or that something is wrong with you.

Practice grounding techniques to help bring yourself back to the present moment during a flashback. The 5-4-3-2-1 technique involves identifying 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. This helps reconnect you with your current environment.

Use your breath as an anchor to the present moment. Focus on taking slow, deep breaths, counting your inhales and exhales, or using breathing techniques you've learned. Controlled breathing can help calm your nervous system and reduce the intensity of flashback symptoms.

Engage your senses to distinguish between past and present. Touch something with an interesting texture, hold an ice cube, smell a strong scent like peppermint, or listen to calming music. These sensory experiences can help your brain recognize that you're in the present, not reliving the past.

Create a safety statement or mantra that you can repeat during flashbacks. This might be something like "That was then, this is now. I am safe right now" or "This feeling will pass. I am in control." Having a prepared statement can provide comfort and orientation during distressing moments.

Develop a flashback action plan that you can follow when symptoms occur. This might include specific grounding techniques, people to call for support, safe spaces to go to, or calming activities to engage in. Having a plan reduces panic and provides structure during overwhelming moments.

Practice mindfulness and present-moment awareness regularly, not just during flashbacks. Regular mindfulness practice strengthens your ability to stay grounded and can reduce the frequency and intensity of flashbacks over time.

Use movement to help your body process the trauma response. This might include gentle stretching, walking, dancing, or other physical activities that feel safe and comfortable. Movement can help discharge the physical energy that builds up during flashbacks.

Create a safe space in your home where you can go during flashbacks. This might be a specific room, corner, or even just a comfortable chair where you keep comforting items like soft blankets, photos of loved ones, or calming scents.

Identify and avoid triggers when possible, especially during early recovery. While you can't avoid all triggers, being aware of what tends to trigger your flashbacks can help you prepare or choose to avoid certain situations when you're feeling vulnerable.

Reach out for support during or after flashbacks. This might mean calling a trusted friend, family member, or therapist, or using a crisis helpline if you're feeling overwhelmed. You don't have to cope with flashbacks alone.

Practice self-compassion and avoid judging yourself for having flashbacks. They're a normal part of trauma recovery, and being harsh with yourself often makes symptoms worse. Treat yourself with the same kindness you would show a friend going through a difficult time.

Keep a flashback journal to track patterns, triggers, and what coping strategies work best for you. This information can help you and your therapist develop more effective treatment strategies and can help you feel more prepared for future episodes.

Consider professional treatment specifically designed for trauma, such as EMDR, cognitive processing therapy, or prolonged exposure therapy. These treatments can significantly reduce the frequency and intensity of flashbacks and help you process the underlying trauma.

Remember that flashbacks, while distressing, are temporary and will pass. They may feel overwhelming in the moment, but they cannot actually harm you, and you have survived them before. With time and appropriate treatment, flashbacks typically become less frequent and less intense.

Be patient with your recovery process and celebrate small improvements. Healing from trauma takes time, and progress may not always be linear. Acknowledge your strength in coping with these difficult experiences and your commitment to healing.