How to Cope With PTSD Flashbacks
It happens when you least expect it. You could be having the best day ever. You may even be surrounded by friends, family, or loved ones.
But then a familiar scent hits your nose. You may even see something like a t-shirt, building, or date on a calendar that is a trigger. It may even be a sound.
The familiarity brings you right back to the place you were trying to avoid going back to. It hits you like a train. You can't seem to shake it or move on. Despite the triggering event happening months or years ago, you feel like you're right back in the moment again.
This is how you can cope with PTSD flashbacks.
Practice Grounding Techniques
Practicing grounding techniques can be a great tool to have in your back pocket for when you're experiencing a PTSD flashback. One of your senses may have been the culprit for causing you to experience a flashback, so you can use those senses to bring you back to the present moment.
Sight: Call out all of the colors that you see in the room. Count how many items are on a shelf or the number of ceiling tiles.
Smell: Pay attention to what your clothing smells like or the smell of the room that you're in.
Sound: Notice the sounds that are around you. Can you hear cars driving by or children playing? Maybe you can hear voices nearby.
Taste: Can you taste what you had for breakfast or lunch? Or maybe you just had a drink of water, coffee, or tea.
Touch: Allow your hands and fingers to wander. Maybe you can feel the cold floor or carpet under your hands.
Breathe
Allow yourself to slow down. Try to remain calm and focus on your breathing. Take deep and slow breaths. Find a comfortable spot to sit down and close your eyes. Place your hand on your stomach and feel your stomach press against it and rise and fall with each inhale and exhale. Deep breathing can help you reduce your anxiety naturally and more quickly.
Lean On Loved Ones
Allow your loved ones to help you during times of distress. They want what's best for you and don't want to see you struggling. Having a support system can make you feel better and stronger no matter what situation you're in.
When you have a friend or family member who is able to help you recognize some of your signs, symptoms, or potential triggers, they may be able to help you in future situations where you're experiencing a flashback or remove you from a situation before one occurs.
Seek Additional Support
If you're noticing yourself experiencing flashbacks due to your post-traumatic stress disorder (PTSD), you're not alone. You may feel like the signs and symptoms of PTSD are unavoidable, but you don't have to continue living your life like this.
Flashbacks with PTSD are extremely common, but there are things that you can do to help you better manage any stressors or triggers. You also aren't expected to handle this all on your own. Allow yourself to seek additional support from a licensed and trained mental health professional.
Working with a therapist can help you get to the root cause of your PTSD and flashbacks. A therapist will work with you to help you through these negative thoughts and feelings that you're experiencing. They'll also be able to give you ways to better manage and cope in the future. Over time, you will start to experience fewer flashbacks and may even be able to overcome them completely.
Reach out to us today to set up a consultation for trauma therapy.
