Advice to Trauma Survivors - 5 Ways of Dealing with PTSD Flashbacks
For anyone who's endured trauma, flashbacks can be overwhelming and scary. Trauma flashbacks are the experience of reliving a traumatic event or memory all over again.
While it's commonly assumed that only certain traumatic events result in flashbacks - things like war or aggravated assault - any traumatic event can cause flashbacks.
We at Taproot Psychology work with trauma survivors of all kinds. We help survivors understand how to deal with trauma flashbacks, and how to cope with the after-effects of trauma. In this blog we talk about how to deal with flashbacks.
What Causes Trauma Flashbacks?
When someone experiences a traumatic event, the body responds by releasing stress hormones into the bloodstream. This triggers memories that are stored in the brain. Flashbacks are vivid recollections of those traumatic memories.
Flashbacks are distressing and disruptive. The traumatic event may feel like it's occurring in the present moment, even though it's not.
The reasons or triggers for a flashback may be unclear, especially at first. However, flashbacks often happen when someone is feeling stressed or anxious.
Possible triggers can include:
Imagery that reminds you of the event. For example, if you have trauma that happened in or around a vehicle, seeing a certain colour or type of vehicle can be a trigger. If you have trauma that happened near a large body of water, seeing the ocean or a lake can be a trigger.
Sensory stimulation, such as specific sounds, smells, or sights. During a traumatic event, the brain is more likely to store the sensory information present during the event. If you heard sirens or gunshots during the traumatic event, for example, similar sounds can trigger a flashback.
Certain emotions. An emotion you felt or witnessed during the traumatic event may serve as a trigger for future PTSD flashbacks.
Physical sensations. Specific sensations you felt during the traumatic event - pressure or tightness, say - can trigger a flashback when they recur.
Everyone experiences traumatic flashbacks differently, and your triggers will depend on the specific traumatic event.
Some flashbacks can be triggered by specific events that can induce PTSD symptoms, such as Bonfire Night trauma flashbacks. Events like this involve loud noises, big crowds, fireworks, and large fires that may be frightening to someone who's experienced trauma related to any of those things.
Other trauma flashbacks can be triggered by something seemingly innocent, like a specific smell or phrase.
How to Deal With Trauma Flashbacks
Trauma flashbacks usually feel overwhelming and terrifying for the trauma survivor. If you've experienced flashbacks, know you're not alone. Support and resources are available to you. Here are five ways of dealing with PTSD flashbacks when they're happening.
Remind yourself you're safe.
Tell yourself aloud that you're having a flashback, and that you're safe now. Flashbacks can involve intense imagery or sensory experience. It can be difficult to separate your flashback from the reality of the present moment. Reminding yourself you're safe - that the traumatic event is over - can calm down your brain and nervous system.
Find a quiet, safe place to recover.
Depending on the intensity of the flashback, recovery may take a while. You may need to be by yourself, or you might want company. If you're somewhere in public and something triggers you, ask someone you trust to walk or drive you somewhere quiet and safe. If you're by yourself, leave the area on foot. Don't get behind the wheel when you're dealing with a PTSD flashback.
Keep a soothing "pep talk" or guided meditation handy.
Listening to a familiar, soothing voice can immediately calm your nervous system and bring you back to the present moment. You can record yourself speaking or find a prerecorded talk that resonates with you. If you work with a therapist, you can ask them to help you create or find one.
Focus on your breath.
Regulating your breathing can help prevent a panic attack and calm your nervous system. Here are two breathing exercises to try:
Count your breaths: Count to 5 on the inhale and then 7 or longer on the exhale. Emphasising counting can help ground and stabilise you. Exhaling for longer than you inhale helps regulate the physiological cascade of stress hormones.
Square breathing: count to 4 seconds (or any amount that feels comfortable for you), hold it for 4, and then release for 4.
Use grounding techniques.
Try several different techniques to figure out which resonate with you. Here are some to try:
The 5-4-3-2-1 exercise: find 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Count as many objects as you can of a particular colour. For example, find all the green things you can and list them aloud.
Carry something with you that brings you back to the present. Ideally it is something you always have with you so you can touch or look at it. This can be any small object: jewellery or a stone, for example.
Experiment with different types of breathwork and grounding exercises to find what helps you. Flashbacks are distressing, and these tools can help you feel safe again.
Therapy Can Help You Deal With PTSD Flashbacks
If left unchecked, trauma and PTSD can have severely negative impacts on your life and the lives of your loved ones. It can be difficult to heal from a traumatic event because it may not feel safe to even think about what happened. Avoiding a painful traumatic memory makes sense, but it also prevents the event from being fully processed and understood in the brain.
This is why trauma therapy is so important. A therapist who specialises in trauma will help you process what happened to you, recognise triggers, and help you learn how to feel safe in the world again. Your therapist will help you discover how to deal with trauma flasbacks in a safe, non-judgmental environment.
If you are dealing with PTSD flashbacks due to a traumatic event or series of events, we at Taproot Psychology are here to help. We offer both talking therapy and EMDR therapy for trauma. Contact us to set up a free consultation to see how trauma therapy at Taproot Psychology could be right for you.