Flashbacks
Flashbacks are one of the most common and distressing symptoms of trauma. A flashback happens when your mind and body react as if the trauma is happening again, even though you are safe in the present moment. Flashbacks can be disorienting and frightening, but they are a normal response to trauma.
Types of Flashbacks
Flashbacks can affect people in different ways. They may be:
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Visual: Seeing images, scenes, or snapshots of the trauma.
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Sensory: Smelling, hearing, or feeling sensations linked to the trauma.
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Emotional: Suddenly experiencing the same fear, panic, or helplessness you felt during the trauma, even if no images appear.
Some flashbacks are short and subtle, like a wave of dread or a flicker of an image. Others can feel all-consuming and last longer.
Why Flashbacks Happen
Flashbacks are usually triggered by something your brain associates with the trauma, even if you don’t consciously make the connection. Common triggers include:
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A sound, smell, or taste similar to one from the traumatic event
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Certain locations or times of year
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Emotional states, like feeling trapped, scared, or powerless
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Phrases, voices, or even colours that remind you of the trauma
Sometimes, a flashback happens without a clear trigger at all. This is also normal. Trauma memories are stored differently in the brain, and they can surface unexpectedly.
Coping with Flashbacks
The most important thing to remember is that you are not weak for having flashbacks. They are your brain’s way of trying to process what happened.
A few things that can help in the moment:
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Ground yourself in the present: Look around, touch something nearby, or take slow breaths.
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Remind yourself you are safe now: Simple statements like “I am here. I am safe.” can help.
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Use a grounding tool: Fidget items, soothing scents, or comforting objects can help bring you back.
You can check out our page on grounding ideas specifically focused on Flashbacks
Disclaimer: This page is for informational and peer-support purposes only. I am not a medical or mental health professional. Please [read my full disclaimer] for more information.