What is a Flashback?
Welcome back for another conversation aimed at unpacking and understanding common mental health experiences. Today we are taking the time to understand a common symptom associated with trauma and PTSD, the flashback.
As a trauma therapist, flashbacks are one of the more common trauma experiences and symptoms that are experienced by trauma survivors, and while they are common for trauma therapists to work with, those experiencing flashbacks often find them scary, distressing, confusing, disorienting, and very uncomfortable. Today, we hope to take a bit of the mystery out of the flashback experience.
So what is a flashback?
RAINN, a sexual assault advocacy and resource group, defines a flashback as an experience of “memories of a past trauma feel as if they are taking place in the current moment.” There are a couple of important things to know and understand about flashbacks.
Some people who experience flashbacks may feel very disconnected from their present circumstances, and others will have some awareness or orientation of where they are and what they are experiencing.
Sometimes there are specific triggers for a flashback to occur (like sight or sound or smell associated with the trauma memory) and some flashbacks appear to be random or occur out of nowhere.
The most commonly discussed flashback experience is what is commonly referred to as a mental movie or replay of a trauma experience; however, some people will experience a partial flashback where just a portion of the trauma memory because very present for them. This can include a sound, a smell, a feeling, a body sensation, or a piece of the trauma expense, rather than the entire trauma experience.
What can I do if I or someone I love experiences a flashback?
Great question! There are things that can help resolve or reduce distress when someone is experiencing a flashback. There are a few tips.
Name what you are experiencing. If you are alone and working through this experience, simply tell yourself, “This is a flash back,”, “This is not happening now.”, “I am currently _______ (name your location).”, If you are with a person that is experiencing a flashback, simply walk them through or help them identify these same types of questions.
Get grounded. When a person experiences a flashback, their nervous system is responding as if they are experiencing trauma. Connecting with stimulation or sensation that are associated with the present can be a great way to help the nervous system deregulate. This can be applied to all types of sensory exposure, but simple things like pushing weight through the feet, sipping some cold water, feeling the air or seat or wall near you, finding a texture to run or touch, or smelling something pleasant can be a great place to start.
Breath…. Breath… Breath. Slowing your breathing can be incredibly helpful. Flashbacks are associated with the activation of the stress response system in the body. Stress response systems are associated with short, quick breaths and an increase in heart rates. Slowing your breath and lowering your heart rate is one of the most practical and simple steps to offset that stress response system and return to a more regulated state.
I have trauma or PTSD. Flashbacks are a part of the trauma. Will this happen forever?
As a trauma therapist, I want to sincerely encourage you that there are effective ways to treat trauma and PTSD. There are evidence-based interventions that we can use to reduce and resolve many trauma symptoms including flashbacks. The rate of treatment is different for every person, but you do not have to experience these symptoms forever. There are great ways to treat these symptoms. One of the most efficient treatments for trauma is a therapy method called EMDR therapy.
If you are interested in learning more about effective treatment for trauma and PTSD, we would love to connect with you. We employ highly trained trauma therapists who are able to support your needs and mental health goals. Connect with our team through online therapy or in person, at our Arlington, TX-based therapy office.
