![]() Keep in mind that you can confide in others without rehashing all the details of your traumatic event. You might feel hesitant to talk about your past traumatic experiences and the flashbacks you’re having. But in many cases, there are warning signs, such as a change in mood or sweating all of a sudden. ![]() Your flashbacks may seem random, as though nothing motivated them. The following strategies might help:īe aware of your triggers, such as places, situations, people, and things that are likely to remind you of the traumatic event. Sometimes, especially once you understand what leads to flashbacks, you may be able to prevent some of them. This may give you a better understanding of your flashbacks. Concentrate on your to-do list for the day.Īfter the flashback, make a note (such as in a journal) of what happened during the episode and what might have triggered it. Play music or tune into the sounds around you. For example, look around you and take in what you see. You can also touch or smell an item that has a calming or strong scent, such as a piece of scented fabric.Īpply grounding techniques to help you step out of the past and into the here and now. Practice mindfulness, such as by taking deep, slow breaths, to alleviate the panic or anxiety you may be feeling. Remind yourself that you are having a flashback - and that the traumatic event isn’t actually happening right now - no matter how awful it might feel. When you can, use coping skills to manage your distress during or after a flashback. How to deal with PTSD flashbacksįlashbacks can feel terrifying and disorienting. Keep in mind, however, you might not be able to identify what causes your flashbacks. It’s important to try to understand your triggers so you can better cope with them. Or, the anniversary of an event may trigger unwanted memories of the trauma you endured.įlashback triggers are unique to the individual. Reading certain types of books or listening to certain types of musicįor example, a news report of a natural disaster may trigger a flashback of when you experienced a tornado or severe storm. Having a conversation that brings up memories of the incident Watching a TV show that brings back memories of the event Seeing someone who looks like or reminds you of your perpetratorĭriving or walking past the place where the traumatic event happened You may or may not realize a situation is a PTSD trigger.Įxamples of triggers that may start a PTSD flashback include: But, they can be triggered by people or situations that remind you of your trauma. It can seem like PTSD flashbacks occur randomly for no reason. A PTSD flashback can last for a few seconds or go on for several hours. Or, you may only experience emotions or body sensations. You may re-experience just some aspects of the event. Keep in mind not every flashback involves reliving the traumatic event from beginning to end. You might feel like you’re in a movie or have no recognition of where you actually are. This mental state causes you to feel disconnected from your thoughts, emotions, memory, or identity. Some people experience PTSD flashbacks as a type of dissociation. Undergo the same emotions or body reactions, such as sweating or a racing heartbeatįeel confused about what’s happening during the flashback ![]() Hear sounds or words associated with the eventĮxperience physical sensations, such as pain or like you’re being touched See complete or partial images of the traumatic incident For example, if you were sexually abused, you might feel as though your abuser is physically there with you. Flashbacks are more than a memory - they can also involve the emotional and physical sensations you felt during a traumatic event. What does a flashback feel like?ĭuring a flashback, you may feel like you're living through the trauma again. Flashbacks fall in the category of intrusive PTSD symptoms. While not everyone diagnosed with PTSD experiences flashbacks, they are a common symptom. These flashbacks tend to occur suddenly and unexpectedly. A PTSD flashback is when you vividly re-experience a past traumatic incident.
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