Some Techniques To Cope With Flashbacks

Flashbacks are very overwhelming experiences that follows in the aftermath of traumatic event(s). They often are very vivid in which we relive some aspects of a traumatic event or feel as if it is happening right now. However, they do not always involve seeing images or flashes of the trauma. Sometimes it can be noticing certain tastes, smell, sound, feeling physical sensations such as pain or pressure or emotions that we felt during the traumatic event(s).

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This technique can be very helpful for during flashbacks or panic attacks.

★ The first step is to look around the room and name 5 things you can see. For example, a painting on the wall, a chair nearby, a vase on the table etc.

★ The second step is to name 4 things that you can feel. For example, wind blowing on the skin, or the warmth of the sun. If you are sitting on the bed or a couch, feel yourself sitting.

★ The third step is to name 3 things that you can hear around you. For example, the traffic outside, bird chirping etc.

★ The fourth step is to name 2 things that you smell around you right now. For example, smell of perfume or baked bread etc.

★ The fifth step is to name 1 thing that you can taste right now. If you cannot taste anything in the moment, it can be helpful to name a taste. If you have a candy or a gum, pop that in the mouth and focus on the taste.

⭐ Body Awareness

This can help to bring one into the present by directing all the focus to sensations in the body.

★ Take 5 long deep breaths through your nose and exhale through the mouth.

★ Place your feet flat against the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet.

★ Gently tap your feet on the ground several times. Pay attention to the sensations in your feet and legs as they come in contact with the ground.

★ Gently clench your hands into a fist and then release the tension.

★ Press your palms together and hold this position for 15 or 20 seconds. Feel the tension in your arms, hands and shoulders.

★ Then rub your palms together and allow yourself to feel the warmth and the accompanying sound.

★ Walk barefoot and allow yourself to feel the floor.

⭐ Mental Techniques

These can help to redirect our thoughts from the traumatic event(s) and bring us back in the present.

★ Think in categories- choose one or two categories such as ‘ice cream flavors’ or ‘favorite snacks.’ Name 3 or 4 things in each category.

★ Use numbers- try counting backwards from 100 or running through math tables.

★ Recite something- this can be a nursery rhyme, a poem, a passage from the book, text from a newspaper nearby. It can help to read it out loud.

★ Use an anchoring phrase: It can be helpful to say the phrase out loud to yourself. Start with a small phrase that focuses on where you are now in the present. As an example “My name is Colors. I am X years old. Today is 1st January 2020. I am sitting at my desk with my bottle in front of me. There is no one else in my room.” Continue building on the phrase until you start feeling a little bit calmer. As an example “Outside the window I can see some traffic. I feel thirsty so it is time for me to grab a nice glass of water.”

⭐ Grounding Box

This is like a self soothe box for ourselves. The box contains anything that can help you feel more grounded and in the present. When having flashbacks, it can be comforting to go through all the items that you have kept in your grounding box.

★ Take any small box. It can be an old cardboard box or a plastic bag or anything that works for the individual.

★ Include something in the box that help you feel grounded and comforts you. It can be helpful to have objects in the box that focuses on our senses.

★ Touch- include something that we can touch or play in our hands. This can be playdough, fidget cubes or anything that can help the muscles to relax.

★ Smell- add something that gives a smell that you like. This can be peppermint gums, mint leaves, scented oils, essential oils (lavender and rose smells can be comforting), scented candles, perfume.

★ Memories- you can keep some pictures of people that are close to you in the grounding box.

★ Calming technique cards- make some flashcards and write on them some breathing or calming exercises that works for you. Place them in the box. This can act as a reminder encouraging you to feel calm and in the present during flashbacks.

★ Positive affirmation cards- Take some flashcards and write on them your favorite book quotes, songs, uplifting and motivational quotes. Place them in the box. Read them out loud when trying to ground oneself. Being able to see positive affirmations physically written can be helpful.

For someone with dissociative disorder, it can be helpful to have a grounding box that contains object(s) or item(s) that each alter prefers.

It is important to remember that when coping with flashbacks and traumatic event(s), it is okay to have our own coping techniques and to do what we think works the best for us.