Traumatic Experiences Community Check-In 8 July 2020

Good morning everyone!!! The topic for todays check-in is PTSD flashbacks and how to overcome them. This topic was recommended in an earlier check-in so Ive decided to focus on this subject today. It is quite normal for many individuals with PTSD to struggle coping with flashbacks which occur as a result of encountering triggers or reminders of a traumatic event. Flashbacks can be very disruptive and unpredictable events which are quite difficult to manage. Many people are not even aware of what triggers exist to cause these flashbacks. One can, however, take steps to better manage and prevent flashbacks ultimately staying in the present.

Flashbacks are one of the recurring symptoms of PTSD. When experiencing a flashback, one may feel or act as if a traumatic event is happening again. This may be temporary and one may maintain a connection to the present moment or they might lose all awareness of what is going on around them, being completely back in the traumatic event.

Prevention is the key when coping with flashbacks. Flashbacks are often triggered by some reminder of a traumatic event. This could be caused by encountering specific people, going to certain places, or another stressful experience. This is why it is so important to identify the specific things which trigger flashbacks. By knowing the triggers, one can try to limit their exposure to those triggers. If for some reason this is not possible, an individual can prepare for them by creating ways to cope with their reaction to those triggers. Knowing the triggers may also assist with other symptoms of PTSD, like intrusive thoughts or memories of a traumatic event.

Flashbacks can feel as though they come out of nowhere and they may feel unpredictable and uncontrollable. There are often early signs that hint towards a person slipping into a flashback. Surroundings may begin to look fuzzy or the person might feel as if they are losing touch with their surroundings, other people in their life, or even themselves. Flashbacks are easier to cope with and prevent if they can catch them early on. This is why it is so very important to attempt to increase one's awareness of their early symptoms.

One thing that can be done is to revisit the feelings and thoughts from just before the last flashback occurred. They can try to identify as many early symptoms as possible. The more early warning signs a person can come up with, the more able they would be to prevent future flashbacks from occurring.

Grounding techniques are the first line of defense when experiencing any posttraumatic symptom. Below are some of the best, most-easily accessible grounding tools.

Open your eyes. Uncover your ears. Make as many senses available as you can!

Look around. Try to label 5 things you can see, 5 things of a single color, 5 things of one shape.

Listen. What do you hear? Is it close or far? Loud or soft? Pleasant or grating?

De-trance. If you are rocking, tapping, swaying a limb, clicking, or engaging in any other rhythmic, trancing motion, try to start slowing it to a pause or make sure its no longer a pattern.

Sit upright. If you are slouching deep in your seat or laying down on your bed, try to sit up. Lying prone can be very disorienting and triggering for many.

Orient. Remind yourself of the date, your age, where you are, and that you're safe now.

Movement. If you feel frozen and unable to move, start by just trying to wiggle your toes or finger tips. Slowly work up the body, little by little, until you regain movement.

Smell. Inhale strong fragrances (they don't have to be pleasant!). Coffee, candles, lemon, lotions, the kitty litter, it doesnt matter! Just awaken yourself to whats before you.

Taste. Chew gum, eat mints, or suck on sours. Eat a meal or snack. Drink a very cold or warm beverage.

Touch. Run your fingers over unique textures within reach. Your clothes, the furniture, a zipper, a pet, a grounding stone or fidget item.

Self talk is another grounding exercise one can partake in. You can say things to yourself like:

"This is a flashback. It is just a flashback; it is not real. This is not happening right now."

"I am safe now. No one is presently harming me. There is no external threat to my safety right now."

"This will not last forever. I have the power to make this symptom go away."

"I am competent. I am able. I have done this before."

"It's important that I get grounded. Dissociating can feel safer, but I've learned it puts me and others at risk. I can do this."

"I can ask for help. I am worthy, even if that's hard to believe right now."

"This is temporary. I can feel it getting easier already. I will be okay."

I am in control. I get to decide when and how this leaves. I have the power now.

These are just several of many grounding techniques that can be utilized when enduring a flashback. Aside from grounding techniques one can enlist the help of others. When feeling at risk of a flashback by going into a certain situation, bring along some trusted support. They would simply have to ensure the person with them is aware of the triggers and knows how to tell when they are about to experience a flashback.

Ultimately the best way to prevent flashbacks is to seek treatment for PTSD. SAMSHA is the Substance Abuse and Mental Health Services Administration. Their helpline number is 1(800)662-4357. They can be called to learn of support and treatment facilities within ones area.

I do hope this has been helpful to you all. I personally have not suffered flashbacks though I know many who are reading this have and often still do. I will end this check-in by asking these three questions.

1. How are you feeling today?

2. What coping strategies do you use when you experience symptoms of PTSD?

3. What is your favorite thing to do for fun?

As always I wish you all a greater today than yesterday in hopes of a better and brighter tomorrow!!!

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