Flashbacks are intrusive, difficult to deal with, and unwanted! 

They are usually repetitive, vivid, and can severely impact your day, your emotional health, and even your physical well-being. 
Regardless of whether they occur during the day or at night, there are things you can do to manage your flashbacks. 
The first thing you need to do is seek the advice of a professional. A professional can help you understand why you are experiencing flashbacks and will work through the trauma with you, helping ensure that you won’t have to deal with flashbacks for the rest of your life. 
While working with a professional you will still experience flashbacks. Unfortunately, they will not go away overnight. Here are a few tips to help you manage the flashbacks during your healing time: 
  • Talk to yourself. Seriously; literally talk to yourself! Tell yourself you are having a flashback. Take note of where you are and assure yourself that you are safe. 
  • Remind yourself that the traumatic event is over. It happened in the past and you are in the present.
  • Help yourself stay present by using your five senses. Look around you. Walk into another room and drink a glass of water. Speak with a loved one you trust. Touch fabric with texture. Do something to engage one or more of your senses. This is called grounding; it helps keep your mind and emotions in the present. 
  • Explore ways to make yourself feel secure. For example, a warm blanket around yourself, practice breathing or relaxation exercises, take a warm shower, turning on the lights, going outside, retreat to a solitary place, or call/text a friend. Do whatever it takes to make yourself feel secure. It may take a little while for you to discover what helps, don’t give up! Don’t stop trying. Don’t let the fear of being a burden keep you from reaching out to a friend. If you don’t feel comfortable speaking to those close to you call an advocate 
  • Identify the triggers that lead to your having flashbacks. After a flashback, use a notebook to write down what happened right before, what you heard, and how you felt.
  • Acknowledge the trauma: Don’t get wrapped up in trying to avoid what happened, or minimalizing your trauma! Self-talk is important. Acknowledging your trauma, instead of minimizing it (or flat out ignoring it) will facilitate your healing. What happened to you WAS a big deal! Don’t tell yourself it wasn’t or criticize yourself because you feel like you should be “over it”.