Flashbacks are how our brains digest traumatic events. But what usually happens is that our subconscious goes to our storage cabinet to retrieve some essential memories about the event, and everything sort of falls out of the cabinet all at once. This falling out or flashback experience might be almost as terrible as the original event.
Flashbacks generally occur without warning. The majority of cases are caused by a "triggering" event, which is an external experience. Triggers are often sensory-based experiences that remind people of traumatic events through odors, sounds, tastes, or textures. The scent of cologne can remind someone of the culprit. The sound of pyrotechnics or a car backfiring can make a soldier think of gunfire.
Living with flashbacks is extremely challenging, but there are some strategies to get through these upsetting events:
1. Remember
Remind yourself that you are safe and experiencing a flashback. Tell yourself as many times as necessary that they are simply memories and that the event has passed, until you feel yourself relaxing.
2. Empower Yourself
Sometimes employing your five senses might help you stay in the present moment. If one sense, such as smell, is generating the flashback, use your other senses to place yourself in the current surroundings. Stamping your feet on the ground might serve as a reminder to yourself that you are free to leave any circumstance that is making you uncomfortable.
3. Breathe
When we get afraid or panicked, our breathing becomes shallow and irregular. This merely adds to the stress we're already feeling because our bodies are practically panicking due to a shortage of oxygen. In these fearful moments, when we slow our breathing and take deeper and deeper breaths, we are signaling to our brain and body that everything is fine.
4. Honor the Experience
The initial shock was terrible, so it's quite understandable that you want to move on "NOW!" However, you should recognize that the body must go through this process and experience a wide spectrum of emotions. Respect the experience and yourself for getting through it.
5. Find Support
It is critical that you inform loved ones about your flashbacks so that they can assist you throughout the process. You could also wish to seek the advice of a professional mental health therapist who can provide coping skills.
If you or a loved one is suffering from flashbacks and would like to explore treatment options, please be in touch, I would be happy to discuss how I may be able to help.
SOURCES
https://psychcentral.com/lib/coping-with-flashbacks/
https://blogs.psychcentral.com/after-trauma/2013/11/why-do-flashbacks-happen/