10 Tips to Handle Flashbacks | Trauma Prevention and Interventions
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The content segments discuss coping strategies for dealing with flashbacks, which are vivid recollections or re-experiencing of traumatic events. Flashbacks can be triggered by various stimuli and can cause feelings of terror, helplessness, rage, grief, or despair. It is important to process these feelings and work through traumatic memories with a therapist. However, there are tools and strategies that can be used in between therapy sessions to help cope with flashbacks and improve quality of life.
One strategy is journaling, which can help identify triggers and effective coping strategies. It is important to be compassionate with oneself after a flashback and have a recovery kit that includes grounding items. Developing a safety plan and sharing it with trusted loved ones can also be beneficial. Recognizing early warning signs, such as narrowing field of vision or emotional numbing, can help take proactive steps to get grounded and ensure safety.
Exposure therapy with a therapist can help desensitize triggers and reduce the intensity of flashbacks. Grounding techniques, such as reminding oneself of safety in the present moment and using sensations, can also be useful. Anchoring objects and practicing square belly breathing can provide a sense of safety and trigger the relaxation response.
Engaging in distress tolerance self-talk, seeking support from others or emotional support animals, and engaging in movement or distraction techniques can help tolerate the distress of a flashback. Practicing self-compassion, keeping a journal or log to track progress, and being aware of triggers and vulnerabilities are also important. Allowing oneself time to recover after a flashback is essential.
Overall, these strategies aim to help individuals cope with flashbacks, reduce their intensity, and improve their overall well-being.
The content segments discuss coping strategies for dealing with flashbacks, which are vivid recollec