Flashbacks..

Feeling trapped.....

When Yesterday Feels Like Today: Understanding and Navigating Flashbacks

We’ve all heard the term “flashback,” but for someone who’s lived through trauma, they aren’t just memories, they can feel like the past is colliding with the present. You might be grocery shopping and suddenly tense up, or hear a sound that drops you back into an old fear, smell a smell, or hear a song.....it comes uninvited, overwhelming, and disorienting and feels like we are there...again...Its hard to remember that this is a memory of a past event, but it is over and we are safe.

What Is a Flashback, Really?

A flashback isn’t the same as simply remembering. It’s your nervous system and parts of your brain replaying a moment that never got to finish its story.

• The amygdala rings the alarm bell. (The alarm lights up first).

• The hippocampus struggles to place it in time..( The timekeeper drops the ball: “Then vs Now” collapse. “Is this now, or then?”)

• The prefrontal cortex can’t step in to say, “You’re safe here.” ( The rational brain can’t wave the “all-clear” flag fast enough. Your body leaps before your mind catches on).

  
  

Why Flashbacks Happen

Flashbacks are a survival shortcut. When something once threatened your safety, your system learned you needed immediate protection. That pattern can stick even after the danger has passed so your body keeps you on high alert. Think of it as a fire drill in overdrive, you’ve already calibrated to run, hide, freeze, or fight, long after the fire’s gone.

Types & Triggers

External Triggers 

Smells (smoke, perfume)

Sounds (sirens, yelling)

Visuals (crowds, certain colours)

Internal Triggers  

Physical sensations (tight chest, nausea)

Emotions (shame, helplessness)

Thoughts (self-criticism, “I’m unsafe”)

Mapping personal triggers helps you spot the earliest cue and interrupt the cascade.

How Flashbacks Show Up in the Body

• A sudden racing heart or pounding chest

• A tight throat or lump you can’t swallow

• Sweaty palms, nausea, trembling

• An urge to bolt or a wave of numbness. These sensations are your body’s native language telling you: “Danger! Prepare!”

  
  

Imagine

Sarah’s Supermarket Flashback -

Of all places, it hit her in aisle 7.

A dropped jar sounded just like the crash in her childhood home.

Her heart spiked, knees buckled.

For a moment, she was back in that kitchen, frozen.

But this time, she had tools, a grounding stone in pocket, 5-4-3-2-1 in her pocket.

She named the trigger (“That was then, this is now”), and bit by bit, felt the world come back around her.

The Pain of “Why Me?”

When a flashback hits, it’s natural to ask, “What’s wrong with me?” or “Why can’t I just move on?” It can be terrifying.....That voice learned to keep you alive once but now it’s misfiring. Instead of shaming yourself, you can thank that part for trying to protect you, and then offer yourself a gentler question, “What do I need right now to feel safe?”

Grounding & Resourcing: Your First-Aid Kit

You can’t wish a flashback away but you can learn to anchor yourself back to the present:

• Name It to Tame It: “This is a flashback, It is not reality.”

• Say your name and date, where you are - "My name is Sarah and it is 02/02/25, and I'm in the supermarket"

• 5–4–3–2–1 Grounding: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

• Micro‐pauses: Breathe in for 4 counts, hold 2, exhale for 6.

• Safe-place imagery: Picture a scene where you felt calm. Notice its colours, sounds, textures.

• Resource objects: Carry a smooth stone, a bracelet, or scented oil. When panic rises, place it in your hand and name it: “This is my anchor.”

• Movement: Shake out your limbs, stretch overhead, or march in place, help your system discharge some of the old survival energy.

• Soften the Question: “What do I need right now to feel safe?”

  
  

Therapy as Partnership

Flashbacks aren’t something “fixed” by a therapist alone. Healing happens when your courage to show up meets a therapist’s attuned presence. Together, you’ll:

• Co-create safety in the room

• Learn to notice the earliest signs of a flashback

• Practice grounding skills in real time

• Slowly revisit memories with a resource “safety net” under you

  
  

That partnership rewrites the old story, you’re not at the mercy of a past that once controlled you, but learning to stay present, moment by moment.

Reflection Prompts: Meet Your Flashbacks with Curiosity

Sit with these in a safe space, no pressure for quick answers.

• What’s the earliest body cue I notice when I’m slipping into a flashback?

• Which grounding tool feels most natural to me in those moments?

• How can I remind myself, before a flashback hits, that I’m safe now?

• What’s one kinder thing I can say to the part of me that still needs protection?

  
  

  Reflection & Planning Tool

Step	Question or Action	Notes
1	Earliest Sensation I Notice	e.g., tight throat, sweat
2	Usual Automatic Response	e.g., freeze, bolt, numb
3	Grounding Strategy to Interrupt (pick one)	5-4-3-2-1, anchor object…
4	Soothing Phrase to Self	e.g., “I’m safe now”
5	Follow-Up Self-Care (what next?)	call a friend, rest, journal

Remember: Flashbacks are your nervous system’s echo of a time it needed to protect you. They’re not a sign of weakness or failure. With compassionate self-awareness, grounding practices, and a collaborative therapeutic relationship, you can learn to welcome those echoes, listen to what they needed to say, and gently guide yourself back to the safety of the present moment.

Disclaimer

Please note: The ideas discussed in this blog are intended for informational and reflective purposes only and are not a substitute for professional medical advice, diagnosis, or treatment.

If you are experiencing any mental health concerns, please consult a qualified healthcare provider or a licensed mental health professional.

These ideas reflect our current understanding, and much research continues to expand our knowledge. While one size does not fit all, and many tools and approaches can help you reach your destination, each journey is unique. Collaboration between you, your healthcare professionals, and your support network is crucial.

This is the way I see my work: I honour each individual’s unique journey and offer perspectives designed to empower you on your own healing path. This blog does not recommend discontinuing or altering any prescribed medications or treatment plans; always make decisions regarding your health in consultation with a trusted healthcare professional.