Understanding and Managing Flashbacks: How They Arise and What You Can Do
Flashbacks can be some of the most intense and emotionally painful experiences for individuals who have experienced trauma. In this article, we will explore the concept of flashbacks, their causes, and practical strategies for managing them.
What Are Flashbacks?
Flashbacks are vivid, intrusive memories that can feel as if the traumatic event is happening in the present. These flashbacks can be triggered by a variety of stimuli, including sights, sounds, smells, or emotions. For some, they are highly distressing and can significantly impact their daily lives.
The Origins of Flashbacks: A Personal Journey
The First Flashbacks
Personal Experience: My first experience with emotionally painful flashbacks was after my second nervous breakdown, when I sought help from a therapist. The therapist was the first to ask me about my childhood and family members. At this point, I had been seeing a therapist and psychiatrist for about ten years, and I had been diagnosed with bipolar disorder at a free clinic. The treatments I had tried before, whether through medication or therapy, did not work because I did not have bipolar disorder. It was only later that I discovered I had PTSD or CPTSD from multiple forms of abuse, including sexual abuse, which began in very early childhood.
The Start of Nightmares
As I continued through therapy, I started experiencing horrible nightmares known as "Nighttears." These nightmares involved reliving sexual abuse that I had suppressed from my childhood. I would fight in my sleep, scream loudly, and wake up feeling as if I had run a mile. This period lasted for two years.
External Triggers and the Feeling of Being Re-traumatized
A Family Member’s Triggers Me
Years later, a family member mentioned some sexual abuses that had happened to our cousin in the 1970s. As he spoke, I could feel like I was back in that moment with her. I was overcome with emotion and spoke to my psychiatrist about it while crying. He explained that it was possible that I had been present when the abuse occurred.
Understanding the Causes of Flashbacks
Flashbacks can be caused by a wide range of triggers and stimuli. Here are some common causes:
Physical Triggers: Loud noises, car crashes, helicopters, gunshots, and ocean waves can trigger flashbacks. Social Triggers: Conversations with family members or friends, specific sights or scents, and even the way someone is dressed can trigger a flashback. Mental Triggers: Thinking about past experiences, dealing with difficult emotions, and getting triggered by memories can also lead to flashbacks.Strategies for Managing Flashbacks
Recognizing the Present
One of the most important strategies for managing flashbacks is to acknowledge that you are in the present moment. When a flashback occurs, take a deep breath and remind yourself that the traumatic event is in your past. Visualize a calm place or a positive memory to help you ground yourself in the present.
Seeking Support
Support from mental health professionals, such as therapists and psychiatrists, is crucial. Regular therapy sessions can help you process your experiences and develop coping mechanisms. Additionally, support groups can provide a safe environment to share your experiences and connect with others who understand what you are going through.
The Role of Self-care
Practicing self-care is essential for managing flashbacks. Engage in activities that bring you joy and relaxation, such as reading, exercising, or pursuing creative hobbies. Ensuring you get enough sleep, eating a balanced diet, and managing stress can also help in reducing the frequency of flashbacks.
Conclusion
Flashbacks are a complex and personal experience, but with the right strategies and support, individuals can learn to manage and cope with them. Understanding the triggers and causes of flashbacks is the first step in addressing them. By recognizing the present, seeking support, and prioritizing self-care, you can begin to regain control and live a fulfilling life.