How to cope with flashbacks from PTSD

What to do when distressing recollections lead to a flashback

A flashback is an uncomfortable response that is frequently experienced by someone who is unable to cope with the distressful recollections that accompany post traumatic stress disorder (PTSD). PTSD is the name given to an individual’s cluster of behavioral and emotional responses due to a critical event perceived as physically threatening to self or others. Those who suffer with this anxiety disorder have essentially detached themselves from the feelings of terror and helplessness that accompany it.

When a sufferer with PTSD is “triggered” by a sound, sight, or smell that reminds him/her of the traumatic event, a flashback can result. When this happens, the individual disassociates from the present. It is generally believed that flashbacks occur because of unresolved inner conflict. In order to put an end to the psychodynamic turmoil that can exist after exposure to a critical incident, a sufferer needs to be able to integrate the traumatic experience of the past with his present reality.

Someone who experiences flashbacks finds it extremely difficult to maintain interpersonal relationships and interact socially without the recurrence of bizarre behavior due the occasional trigger. If you are a PTSD sufferer, here are seven steps to help you cope with flashbacks. While these steps are designed to address only one aspect of the healing process, followed closely, they can ground and empower you while you work to reestablish a sense of security and peace of mind. Understanding how to cope with your flashbacks is a positive step toward relearning how to live your life, in the present.

Instructions

Step 1

Get away from the trigger

Immediately remove yourself from the source of stimulation and find a quiet, secluded place to occupy. Loosen tight clothing and find a comfortable position. Sit or lie down. Turn off any bright light and, if necessary, insert sound cancelling ear plugs.

Step 2

Ground yourself

Ground yourself by grasping a familiar object that connects you to the present and comforts you. It is a good idea to carry a small object on your person that you can use specifically for this purpose. As you hold it in your hand assure yourself that the item is a part of your present life and is not connected in any way to your traumatic experience.

Step 3

Confront your fear

Confront your fear by speaking words similar to these, aloud.

“I know where I am. I know what day it is. I have been triggered by something that is causing me to re-live my traumatic past. But, I do not choose to go there. I choose to remain here. I will keep reminding myself that what I am feeling, hearing, and remembering is part of my past. I choose to remain in the present.”

Step 4

Practice cleansing breathing

Begin practicing “cleansing breathing.” Breathe in deeply through your nose and then exhale slowly so that you create a sound like the hissing of a slowly leaking tire. Repeat this process at least five times. While you are practicing controlled breathing, visualize the tension leaving your body, beginning at your feet and ending at your head.

Step 5

Observe your surroundings

Begin to look slowly around you and describe the things you see. Tell yourself that these are all items that are a part of the “here and now,” just as you are also a part of the “here and now.”

Step 6

Continue to monitor your breathing

Monitor your breathing until you feel in control and relaxed. If possible, wrap yourself in a blanket or apply a warm heating pad. Avoid any further stimulation for the next few hours.

Step 7

Affirm the step you have just taken toward recovery

If you must leave, choose a place that you can go where you will continue to feel safe and protected. Be with a family member. Visit with a trusted friend. As you leave where you are, remind yourself that each time you successfully cope with a flashback you are getting stronger and regaining control of your thoughts and emotions. You are a recovering PTSD survivor.

Learning to cope with flashbacks is only a part of the healing process. The fact that you continue to experience these episodes of dissociation indicates that you would benefit from professional help. Through counseling you can find a supportive and safe place to grieve your trauma and achieve closure through reconciling your past with your present.

Things Needed

A quiet place to withdraw to when triggered.

A pair of ear plugs to cancel noise.

A familiar object to ground yourself with.

The steps written on an index card or pocket size piece of paper.

A close family member or friend to support you.

A professional counselor

Tips & Warnings

Do remind yourself that you are not helpless, no matter how you feel.

Don't remain in the the environment where you are triggered.

Do carry an object of personal sentiment to help you ground yourself to the present.

Don't return to a stressful environment in the aftermath of a flashback.

Do use the steps provided to help you cope with a flashback.

Don't try to convince yourself that you can recover from PTSD without outside support.

Do seek professional help to help you reconcile your traumatic experience with the present.

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Dr. Deborah Bauers
Helium member since Jan 12, 08
Number of Guides: 15

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A Guide for Living with PTSD: Perspectives for Professionals and Their Clients

Through compelling client testimonials and expert guidance from renowned researchers at the Dartmouth Psychiatric Research Center and the Department of Veterans Affairs National Center for PTSD, this video educates clinicians, clients, and families on the history, epidemiology, challenges, and treatment of post-traumatic stress disorder (PTSD). Sample cognitive-behavioral therapy sessions between counselor and client model realistic applications of the concepts presented. Free online training with credits is available from the National Center for PTSD.