Understanding & Managing Flashbacks

Flashbacks are one of the most distressing symptoms of trauma. They can strike without warning, pulling you out of the present and into a past experience that your nervous system believes is still happening. These aren't just memories—they're full body experiences, often including intense emotions, physical sensations, and vivid images that feel incredibly real.

What are Flashbacks?

Flashbacks are involuntary, intrusive experiences where past trauma resurfaces in a way that feels like it's happening all over again. For some, it's visual—seeing scenes from a traumatic event. For others, it's more emotional or sensory—smelling something familiar, feeling panic without explanation, or noticing your body stiffen or freeze.

Common Triggers Include:

• Sounds or smells associated with the trauma

• Certain times of year or anniversaries

• Body sensations, like pain or touch

• Emotional overwhelm or relationship conflict

How to Manage Flashbacks:

1. Ground yourself—try grounding techniques like the 5-4-3-2-1 method (naming things you can see, hear, feel, smell, and taste) to reconnect with your present surroundings.

2. Bilateral Stimulation—gently tap your thighs or shoulders in an alternating rhythm. This technique, often used in EMDR therapy, can help calm your nervous system.

3. Orient to Safety—Remind yourself of the current time and place. Look around the room and say out loud: "I am safe. This is not happening right now."

4. Create a Comfort Toolkit—Keep grounding items nearby, like scented lotion, textured fabric, or calming music. These can anchor you in the present.

5. Work with a Trauma Therapist—Healing flashbacks often requires deeper work to process the original trauma. You're not alone—and you don't have to carry it forever.

The good news? With support, flashbacks can become less intense and more manageable.

Healing is possible.