How to Cope with Flashbacks

Flashbacks are memories of past traumas. They can occur in a number of different forms – as sounds, images, smells, body sensations, numbness (or a lack of sensations). Often they’re accompanied by a feeling panic, where the individual feels trapped and completely powerless. Flashbacks can also occur in dreams. Because the sensations are so frightening and intense – and are unrelated to what’s happening in the present – the person often feels as if they’re going crazy. What to do to cope with flashback:

1. Tell yourself that you are having a flashback – that it will pass in time – and soon everything will return to normal.

2. Remind yourself that the worst is over – as these terrifying feelings are re-experienced memories. The event that took place is now lodged in the past, and you managed to survive it, and will survive it now.

3. Allow yourself to express the powerful feelings of terror, panic, hurt and/or rage. It is right that you honour your experience.

4. Ground yourself firmly in the here-and-now. Breathe deeply. Notice the sounds and sensations around you in the room. Allow the feelings of panic and terror to slowly dissipate. Keep breathing deeply, and exhaling deliberately. Allow a sense of calm to gradually replace the faintness, shakiness, dizziness and tightness.

5. Reorient yourself. Keep focusing on what you can see, hear, feel, smell, touch and feel in the present. Feel the chair supporting you. Use your five senses to bring you back to this point in time.

6. Speak to your terrified inner child. Reassure them that they are going to be OK. Tell them they are safe in the present. They are not trapped. They can escape at any time.

7. Seek professional support to deal with your flashbacks. Find an experienced therapist who is trained to guide you to a place of healing. You do not have to do cope with this alone. There is help available for you.

Self Care and Emotional Wellness

If you want to boost your emotional health then build the following into your life:

1. Develop a good group of friends. If possible, try and have quite a wide group of friends. That then means if someone moves away, or you change your school, your hobbies and so on, you’ll still a healthy support system in place.

2. Learn to appreciate solitude. Isolation isn’t the same as solitude. Isolation is being cut off from others for negative reasons; solitude is enjoying space and time for yourself – so you can recharge your batteries, and enjoy just being “you”.

3. Invest time in getting fit. People who are fit and healthy generally feel better about themselves. Also, exercise releases feel good hormones so we feel happier, more optimistic and relaxed.

4. Allow yourself to “goof off” and have a laugh – as too much work will drain your energy.

5. Discover your passion and invest time in that. We all have something that brings us alive, and seems to resonate with who we are inside … So investing in your passion is extremely satisfying!

6. Plan for difficulties and problems. We all encounter problems and hard times in this life. Expecting that to happen helps us feel more in control – as we understand it’s normal – so we don’t just fall apart.

7. Work on increasing your self-awareness. As above, we all have blind spots and idiosyncrasies. If we can learn about ourselves, and our natural tendencies, we can learn to master weaknesses, and work to change and grow.

8. Be willing to take risks. Though it’s hard to step out into unknown territory, you’ll find it’s more rewarding to stretch yourself and grow.

9. Watch out for energy vampires. There are plenty of people who will drain your energy so learn how to say “no”, and to set some boundaries.

10. Ask for help when you need it. We all need support and encouragement at times … And offer help to others when things are tough for them.