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For survivors of trauma, past experiences don’t always stay in the past.
Flashbacks are vivid, often distressing memories of past traumatic experiences. They may come as intense images, sounds, smells, physical sensations, emotions, or sometimes, a numb or disconnected state. These episodes can feel as though the trauma is happening all over again, even when you’re safe in the present.
Flashbacks are common among people who have experienced various forms of trauma, including – but not limited to -abuse, violence, accidents, displacement, grief, chronic stress, or medical trauma. They are your body and brain’s way of trying to process what happened, often long after the event itself.
During a flashback, your nervous system can respond as if the original danger is happening again. Your heart may pound, your muscles tense, and stress hormones like adrenaline and cortisol flood your body (Rothschild, 2010). While terrifying, flashbacks are not signs of weakness or failure, they’re signs that your mind is trying to heal.
Recognizing a Flashback
Flashbacks can be disorienting, but understanding your experience can help.
Here are a few things to notice:
- What triggered it? A sound, smell, place, or emotion may have set it off.
- What did you feel? Track thoughts, emotions, and physical sensations.
- How did you respond? Did you freeze, dissociate, panic, or self-soothe?
Identifying these patterns over time can help you build more effective coping strategies and feel more in control.
How to Cope with Flashbacks
1. Name it
Tell yourself, “This is a flashback.” Learning to recognize the signs can make the experience less overwhelming.
2. Remind yourself the event is over
The feelings are real, but the danger has passed. You are here, now, and you survived.
3. Ground yourself in the present
Use your senses. Notice what’s around you: colors, textures, sounds. Feel your feet on the ground or touch an object with texture. Speak aloud: “I am safe. It’s 2025. I’m at home.”
4. Breathe deeply
Trauma can disrupt your breathing. Try belly breathing: place your hand on your stomach, inhale slowly through your nose, and exhale through your mouth. This helps calm your nervous system.
5. Compare then vs. now
Mentally separate the past from the present. You might say, “Then I was powerless. Now I have tools and support.”
6. Set physical boundaries
If you feel disoriented or exposed, wrap yourself in a blanket, hold a pillow, or sit in a protected space. Physical cues can help re-establish a sense of safety.
7. Let trusted people know
If you’re comfortable, tell someone you trust about your flashbacks. Decide if you’d prefer support or solitude in those moments, and communicate what feels helpful.
8. Rest and recover
Flashbacks can be exhausting. Be gentle with yourself afterward: take time to rest, journal, take a warm bath, or simply breathe.
9. Externalize the memory
When you’re ready, try writing down what you experienced: sights, sounds, emotions. This can help you process and release it.
You’re Not Alone
Flashbacks are a normal part of trauma recovery, and they don’t mean you’re broken. With support, education, and the right tools, they can become more manageable and less frequent over time.
At Sercle, we’re building a platform that centers survivors and prioritizes trauma-informed care. Whether you’re just beginning your healing journey or looking for support along the way, we’re here to help you navigate it with dignity, choice, and safety.
If you or someone you know is struggling with anything you have read in this blog, reach out to us at Sercle Inc. We believe that we can support you toward a positive outcome by providing access to virtual and/or in-person therapies addressing underlying psychological trauma through our global directory and our safe, online community platform. Allow us to help you find the path to realistic, long-lasting recovery. For more information, reach out today: info@sercleinc.com
