Flashbacks

The information for this article has been taken primarily from the three books referenced below. This document may be freely copied and distributed provided that the references and author contact information are included, and provided that no charge is made for copying or distribution.

Blaine Powel, Family Therapist, Walmsley and Associates, 1512 Queensway, Prince George, BC, V2L 1L7

What helps:

1) Tell yourself that you are having a flashback (Maltz, 1991).

Flashbacks are common responses to traumatic events. They can be triggered by almost anything from a look to a smell, from a situation to a colour. Trying to ignore the flashback usually doesnt work and might make it worse.

2) Remind yourself that the worst is over.

The feelings and sensations you are feeling are memories of the past. The actual event is over and you survived. Now is the time to let out that terror, rage, hurt, and/or panic. Now is the time to honour your experience.

3) Take three deep breaths.

Sometimes when we get scared we stop normal breathing. As a result our body begins to panic from the lack of oxygen. Lack of oxygen in itself causes a great deal of panic feelings; pounding in the head; tightness, sweating; feeling faint; shakiness; and dizziness. Biologically, when we breathe deeply enough, we can relax our body and often a lot of the panic feelings will decrease. Breathing deeply means putting your hand on your diaphragm and breathing deeply enough so that your diaphragm pushes against your hand and exhaling so that the diaphragm goes in. Do not hyperventilate.

4) Reorient yourself to the present by grounding yourself.

Ground yourself by stamping your feet on the ground so that you know you have feet and can get away if necessary. Begin to use your five senses in the present. Look around and see the colours in the room, the shapes of things, the people nearby, etc. Listen to the sounds in the room: your breathing, traffic, birds, people, music, etc. Feel your body and what is touching it; your clothes, your own arms and hands, the chair or your feet on the floor. Talk to yourself "I am here in this room". Concentrate on your breathing and breathe slowly. Talk to others. The goal is to feel more here and now.

5) Get in touch with your "wise-older-Self" (Dolan, 1991).

Think about your self as a wise 90 year-old who has lived through this and many other situations. This wise older self has many resources and advice for what you could do. Ask your wise older self questions such as: What do you suggest I do to help me get through this current phase of my life? What is important for me to remember? What can I do to comfort myself now? What is most helpful to me now to heal from the past?

6) Get in touch with your need for boundaries.

Sometimes when we are having a flashback we lose the sense of where we leave off and the world begins; as if we do not have skin. Wrap yourself in a blanket, hold a pillow or stuffed animal, go to bed, sit in a closet . . . any way that you can feel yourself truly protected from the outside.

7) Get Support.

Depending on your situation you may need to be alone or may want someone near you. In either case it is important that your close ones know about flashbacks so they can help with the process, whether that means letting you be by yourself or being there with you.

8) Take the time to recover.

Sometimes flashbacks are very powerful. Give yourself the time to make the transition from the powerful experience. Dont expect yourself to jump into adult activities right away. Take a nap, prepare a warm bath, or get some quiet time. Be kind and gentle with yourself. Do not beat yourself up for having a flashback. Appreciate your skills and abilities that have got you to this time and place in your life.

9) Honour your experience (Blume, 1990).

Appreciate yourself for having survived the horrible times. Respect your bodys need to experience those feelings of long ago.

10) Be patient with yourself.

It takes time to heal from past traumas. It takes time to learn appropriate ways of taking care of yourself, of being an adult who has feelings, and developing effective ways of healing in the here and now.

11) Join a self-help group.

Others who have had similar experiences can be wonderful allies in this process of healing. It is a healing thing to share your process with others who understand so deeply what you are going through.

12) Learn to be a positive thinker.

The power of positive thinking is just as powerful as negative thinking! Some people believe that all negatives can be turned into positives over time . . . I agree with them. Being a positive thinker does not mean you ignore problems, however; dwelling on negatives only is not helpful nor is it a realistic representation of your life.

13) Know you are not crazy . . . you are healing!

Remember, your feelings are always right! They are informing you about your unique process of healing. They can change in a second or remain for a while, BUT feeling crazy does not mean you are crazy. The process of healing from a trauma can bring with it a range of feelings that change from upset, joy, anger, fear, freedom, clarity, excitement, sadness, hopelessness, confidence, confusion, to certainty . . . just to name a few.

References