Trauma Treatment: HELP! I’m Having a Flashback!

Trauma Treatment: What is a Flashback?

A trauma flashback begins with a stimulus that results in a strong physical &/or emotional response.

A trauma flashback is when that external stimulus reminds you of a past trauma. This stimulus can include any sense Ex. A smell (a perfume an abuser wore), sound (a song that played during your trauma), a feeling (shame when touched) etc.

A stimulus may be obvious, ex. Seeing a person who was present at the traumatic event.  You may have no idea what triggered it, it registered subconsciously, below the level of awareness.

A flashback means you have a strong emotional or physical reaction to that stimulus. It is a powerful moment in which you feel thrown back in the past and feel you experience all or part of a trauma experience in real time in the present moment.  This is likely visual, playing like a movie for you, &/or somatic including physical sensations.

Time seems to alter.

The traumatic event is stored in the non-verbal part of the brain responsible for feelings and memory creation. So flashbacks are often emotionally intense and your logical parts less accessible.

It lasts a few seconds to a few minutes. You will need recovery time.

Trauma Treatment: A Breathing Technique That Can Help with a Flashback

Deep breathing can reset the central nervous system after a flashback.

This particular Trauma Breath is often used as it triggers our relaxation response quickly.

1.       Sit comfortably in a favourite chair or lie down in a safe space. Your car can work.

2.       Blow out your breath.

3.       Inhale through your nose slowly, to the count of 4. 1-2-3-4

4.       Hold for the count of 4 at the top. 1-2-3-4

5.       Exhale slowly to the count of 8. 1-2-3-4-5-6-7-8 Focus on the exhale.

6.       3 of these breaths begins to reset your central nervous system. But breath this way until you feel calmer if possible and time allows.

7.       Take a moment to enjoy the reset.

8.       Press your thumb and middle finger gently together at the tips to create a body memory of relaxation.

9.       Use this breath every time you feel panic &/or have a flashback. We are associative so the relaxation response gets stronger and more immediate every time you use it.

Lisa S.

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