Flashbacks are generally referred to as a post-traumatic stress disorder that makes the sufferer feel that he/she is living again some traumatic situation. Thus, these people feel emotions, distress and pain probably in a very similar way as they did originally in the traumatic experience, making the occurrence of a flashback quite disorienting.
It has been determined that there are internal flashbacks, which are related to feelings, personal behavior and thoughts. External flashbacks, on the other hand, usually involve situations, places where the traumatic experience may have occurred, or even other people. An example of an external flashback might be going to a certain place and meeting a person who reminds us of someone associated with our trauma, leading to a feeling of reliving the traumatic experience.
How to combat flashbacks due to traumatic situations?
A specific solution that helps to completely eliminate flashbacks caused by past traumatic events has not yet been determined. Perhaps this is because no two people experience flashbacks in the same way. However, there are suggestions for combating flashbacks that may help to reduce their frequency.
1. Identify what causes them
Most flashbacks are caused by some external factor. This usually varies depending on the trauma experienced, but it is important to consider that they can also include places, smells, people, etc.
If you are able to determine which factors cause your flashbacks, you can work on them with the objective of reducing your exposure to these factors. For example, you could stop passing by a place that brings back negative memories of something that happened to you.
Sometimes it may not be possible to avoid or control external triggers; for example, we cannot stop ourselves from smelling a smell coming through the window of our house. However, it is advisable to devise alternatives that you can turn to if something happens that takes you back to the traumatic experience. This will put you in control of how you react to a trigger.
2.Connection with the environment
This is considered an important coping mechanism for dealing with flashbacks, which is intended to keep you grounded in reality. First, it is important to know that you must be aware of the flashback once it occurs. Second, you must identify a way to quickly connect with your surroundings to redirect your attention so that you can refocus. There are several ways to "connect" with reality again. One example is to observe everything that is happening around you at that moment. You can take notes or try to describe each of the things you observe in your mind, whether they are colors, objects, sounds, etc. Another example is the following: if your flashback was triggered by a sound, you could try to play music in the place where you are or put on headphones and avoid listening to the unpleasant sound.
Some specialists also suggest making a connection with the sounds of nature, lighting scented candles, etc. All these mechanisms are useful for those who have experienced trauma. It is true that there are external factors that are very difficult to avoid or ignore, but you can create some method by which you can work on it.
3. Ask for help from family or friends
Although it is known that sustaining social ties is difficult while suffering a trauma, according to studies, having social support is very beneficial in alleviating the distress caused by flashbacks. If you have family or friends you trust, talk to them about what is happening to you, what you think is causing it, and how it might help you. In this way, you allow them to be your support at this time.
4. Seek professional assistance
One of the best ways you will find to deal with flashbacks and what is causing them, as well as the trauma that has caused this problem is to seek professional help. Going to therapy to work through PTSD is very beneficial. This will allow you to explore the complex situations and triggers so that you can manage them more efficiently, and there are various options such as cognitive processing therapy (CPT), cognitive behavioral therapy (CBT), or even prescription medication that can help you overcome these symptoms and lessen the discomfort associated with the trauma.
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