Emotional flashbacks are heightened emotional states triggered by past trauma. They can occur suddenly, but they happen when something in the present moment unconsciously triggers something from your past.
Flashbacks coincide with a few mental health conditions, including post-traumatic stress disorder (PTSD), complex PTSD, personality disorders, dissociative disorders, and bipolar disorder. When you're in a flashback, your body and brain react as if they're still in the same level of danger as they were in the past.
Signs of an Emotional Flashback
Emotional flashbacks aren't always obvious, and sometimes it's easier to recognize one after it's passed. Furthermore, it's a misconception that flashbacks always involve an auditory or visual component. Flashbacks can often be intense and confusing episodes full of negative thinking and strong emotions.
The main components of an emotional flashback include:
intense emotions that feel disproportionate to the current situation
difficulty feeling a sense of safety or connection to the present moment
feeling deeply flawed, ashamed, or unworthy
defensiveness or anger toward others
strong urge to escape or numb yourself
physical symptoms (chest tightness, panic attacks, dizziness, nausea)
people-pleasing tendencies to avoid conflict or upsetting others
feeling frozen and unsure how to take care of yourself or what to do
Flashbacks can range in length and intensity, with some lasting for just a few minutes and others persisting for several hours or days.
Tips for Managing Flashbacks
If you experience emotional flashbacks, it's important to remember that you're not alone and there's nothing wrong with you. Flashbacks are just an energy passing through- and while emotional flashbacks feel endless and consuming, they do pass.
Here are some ways you can intervene if you're experiencing a flashback:
Identify the Flashback and Name What You're Experiencing
Flashbacks can feel exhausting and scary, and it's because they send the brain back to a time that feels helpless and life-threatening. With that, it can be very helpful to simply affirm, I am having a flashback, or, This is the start of a flashback.
Then, remind yourself that you are safe and that you are living in this present moment. Affirm yourself that what you're feeling now is rooted in a past traumatic event that is no longer occurring. Tell yourself, These are old emotions and not indicative of my current reality.
Seek Support Internally and Externally
The inner critic often gets loud during flashbacks, triggering intense shame, unfair self-criticism, and deep self-loathing. These reactions, of course, can actually exacerbate your mental health concerns.
If you resonate with having a relationship with your inner child, consider reassuring him or her that they are loved unconditionally. They are cared for and no longer in acute danger. You can and will protect them well, even if you're feeling a little unsteady right now. If it's hard to conceptualize an inner child, try to imagine a safe parental figure offering you self-compassion. The goal here is to feel a sense of social protection.
If you have a supportive friend, now is the time to reach out. Flashbacks often reinforce themes of abandonment, so it can be helpful to engage in opposite action by connecting with others.
Physically Ground Yourself with Sensations
Managing emotional flashbacks often requires coming back into your body. First, commit to a few minutes of deep, deliberate breathing. This sends a sense of calm to your sympathetic nervous system and can slow down some of the intense feelings emotional flashbacks evoke.
Then, if you have the capacity, find a safe place to soothe yourself. Weighted blankets, cozy sweatshirts, and warm baths can all be helpful here- the goal is to protect your body physically and create an anchoring effect.
You can engage your senses in several ways, including:
Sight: Name 5 things you see or verbally describe what you notice in the room
Smell: Smell a strong scent like a favorite candle, coffee beans, or lotion
Taste Eat sour candy, mints, or spicy foods
Sound: Listen to music or turn on a distinct sound like white noise
Focus on the Facts and Logic
When emotional pain feels debilitating, ground yourself with objectivity. Ask yourself basic questions like, What is my name? How old am I? What is my address?
Although this may sound simple and even condescending, it can help you restore your brain's ability to move past the current freeze response and back into your adult body.
Healing from Complex Trauma and Other Mental Health Concerns with Resurface Group
Trauma is a significant risk factor for many mental health issues, including depression, anxiety, substance abuse, eating disorders, and more. Working with a mental health professional is often key for resolving current or childhood trauma, especially if you have frequent emotional flashbacks.
At Resurface Group, we offer trauma therapy and help clients learn how to address their unexpressed feelings, regulate their emotional reactions, and cultivate safe relationships in their daily lives. Treating trauma takes time (and often entails a healthy grieving process), but the recovery is absolutely worth it.
Please contact us today to learn more about our dynamic treatment programs.
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