incredible-marketing Arrow
(214) 799-3080

Stopping Flashbacks

Flashbacks can be intense for a lot of people. Usually, those with Post Traumatic Stress Disorder (PTSD) struggle with difficult and painful flashbacks. These can include reminders of the trauma they’ve faced and the onset of intense emotions. For those with PTSD, they must be able to deal with their flashbacks in healthy ways. Unfortunately, many people turn to substances when they are experiencing a flashback and trying to deal with its aftermath. Instead of masking the pain, Villa Tranquil Recovery wants to help you learn how to stop these flashbacks in their tracks. Here are tips to do so:

  • Name the problem

Try not to get swept up in the moment of the flashback. It can be intense and emotional. Try to ground yourself in these moments and name what is happening in the moment. A way to do this is to look around and find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helps ground you and take control of your surroundings during an intense moment. 

  • Reassure yourself

This can be difficult, but reassure yourself that you are not in danger. You are not actively in the flashback. It’s a reminder of the moment, not the moment itself. Remind yourself that you are not to blame for this flashback and that you will get through it. 

  • This too shall pass

Remind yourself that this moment will pass. You are going to get through it. You will come out the other side okay. Breathe deeply and try the grounding tips again. These are proven to help get you through an intense moment. 

  • Identify your feelings 

Try to identify what you’re feeling underneath the flashback. Is it fear, sadness, or anger? If it’s none of these, dig a little deeper and try to identify the problem. You may find yourself feeling powerless if you cannot put your finger on what you’re feeling. Try to figure this out.

  • Counter the inner critic

You will probably find yourself having some sort of negative self-talk. These are lies. Try to counter this by telling yourself that your feelings are valid. 

  • Stop the inner critic

Once you’ve countered the inner critic, put a stop to it. Ignore it like you would anyone else that is around you and bothering you. Don’t give in to the bully that’s your inner critic.

  • Ask for help

Asking for help doesn’t make you weak. It’s brave to ask for help when you need it. Whatever you need from your loved ones, ask. They’d be happy to help.

  • Focus on your body and your feelings

Again, try to ground yourself with the 5-4-3-2-1 steps above. Get in touch with your bodily sensations and the things you are feeling. This helps to ensure you don’t get swept up in your flashback.

  • Figure out your triggers

Identifying your triggers helps to stop future flashbacks. You want to work toward preventing them as much as possible. Recognize your triggers so that you can avoid flashbacks before they occur.

  • Be on your own side

You are your own team. Allow yourself the space to make mistakes, but expect to do better next time. Allow yourself some self-love. You’re okay.

Villa Tranquil Recovery wants to help you today. Reach out to our trained and experienced staff for more information about the dual diagnosis programs we offer. Call now at 214-799-3080. We want to hear from you.