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

Example (Not real client) 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:

As a counselling professional, I offer the reflections and perspectives in this blog to encourage emotional insight, personal growth, and compassionate exploration.

However, please note that the content is intended for general information and self-reflection only, it does not constitute or replace formal psychological assessment, diagnosis, or treatment.

If you are experiencing mental health concerns, distress, or significant emotional difficulty, I strongly encourage you to seek support from a licensed mental health practitioner or qualified healthcare provider who can offer personalised and evidence-based care.

The insights shared here draw from trauma-informed practice and professional experience, but they are not a substitute for professional judgment. Every healing journey is unique, and any tools or concepts offered should be considered thoughtfully and in collaboration with trusted professionals.

This blog does not recommend altering or discontinuing prescribed medications or treatment plans. All decisions regarding your health and care should be made in partnership with qualified practitioners who know your personal history and needs.

Above all, my intention is to honour your process, offer meaningful language for your inner world, and provide a space for reflection, not prescription.