Flashbacks

Managing flashbacks

There are some things you can do to help manage the effects of flashbacks.

During a flashback

Flashbacks can be very frightening. Everyone is different but these are some techniques you could try for managing them:

• Tell yourself you're having a flashback. This isn't happening now. It's in the past.
• Tell yourself that you're OK. You are strong. You are a survivor.
• Focus on the present. Look for differences between then and now.
• Ground yourself.
• Do what makes you feel safe. This might be curling up in bed, wrapping yourself in a blanket or, if in public, finding somewhere private like a bathroom.
• Breathe slowly and deeply. Put your hand on your stomach and breathe in, expanding your stomach so your hand rises. Watch the video below to help slow down your breathing.

After a flashback

Be proud of yourself that you got through it and give yourself a break. Do something relaxing or that you enjoy. Listen to music, eat some chocolate, have a hot shower or a cup of tea.

Talk to someone. Tell them about your flashbacks and how you cope so they can help you. Maybe you like to be alone after flashbacks or maybe you like to be around others. They can also help ground you in future if you have a flashback when you're with them.

Process your flashback. If you feel up to it you can write about your flashback. This can help you get it out of your mind.

Minimising triggers

Some triggers might be 'obvious', like hearing about someone else's experience of sexual violence or being in the place it happened. Others might be less easy to predict, such as a smell. 

If you can identify some of the things that trigger your flashbacks, it can help you prepare. For example, you could make sure you have someone who knows about your flashbacks with you for support, or practise grounding techniques in advance.

Though it might sound like a good idea to avoid your triggers, that's not necessarily always helpful. It might actually increase your anxiety levels and stop you from doing things you enjoy.