Is it normal to have flashbacks of past trauma even 10 years after the tragedy? How do ou deal with it?

Yes, it can happen, and generally something triggers flashbacks (and some triggers are not always obvious). If you didn’t get a proper chance at getting treatment or counselling for the tragedy you went through, what I have understood is that the memory of the event settles into a part of the brain and may seem to fade away, but it is still very much there, kept unchanged, bundled with all the fear and emotions that went with it, and it will (if I remember what I read correctly), once reactivated by triggers, go to the area of the brain that communicate to you in images, without rational, analysing part of your brain having access. (That’s how I also explain to myself some nightmares I had about the past). If it hasn’t been processed and healed fully, it comes back...as a flashback, which can plunge you in the same emotion and distress as you felt when the events occurred. The good news is, some new methods can be pretty effective at stopping the flashbacks, or even stopping some bad memories to bring back upsetting emotions. One example I can think of is Eye Movement Disentisation and Reconstruction, EMDR. I was sceptical at first, but I’m happy I tried it. Another good resource is the work of Bessel Van Der Kolk on trauma. He write beautifully on the topic. Some people also speak highly of trauma yoga, but I haven’t tried it yet. I got quite far with EMDR, and made several memories to re-shape, so to say, into memories that do not jump on me anymore, they are there, but their “virulence” is gone, they are simply part of my past. I hope this helps you.

Absolutely, it's very normal to have flashbacks of past trauma. Flashbacks occur when something in particular triggers you such as people, places, sounds or smells which remind you of the trauma. Because flashbacks are a symptom of post traumatic stress disorder (ptsd) they can be very intense and frightening whether the event happened 10 years ago or 10 months ago, it's very normal for you to experience this. It's important to try and focus on your breathing when a flashback happens, maybe sit down if you can and practice grounding techniques (like counting 5 things you can see around you, taking deep breaths, have some water if possible). Some people like to hold their own hand and remind themselves that they are safe and that this flashback isn't happening. Keeping a diary can be helpful or even keeping a small object with you that reminds you of the present.

It is normal for post-traumatic symptoms, specifically re-experiencing type symptoms like flashbacks, to not present themselves for months or years after the traumatic event has ended. The best solution for these symptoms is working with a trauma specialized therapist. It can be very scary to share details of a traumatic event with someone else, but therapists know this and will be patient with you and what you need. A large part of this is using and identifying 'Unsafe vs Uncomfortable.' Learning and being able to identify the differences between the two is very important for the healing process. Your brain is attempting to process these traumatic memories through flashbacks, and processing these memories with a professional helps reduce them.