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Remember, flashbacks can be physical sensations, vivid memories, or emotional states or responses triggered by events or sensations reminiscent of a traumatic memory.
(1) Identify the feelings you are having. Use words, images, drawings, gestures: any name you give the experience is the right one. Describe the sensations in your body in detail; this brings them into your conscious attention and allows you to influence them. When have you felt this way before? In other words, what is the place and time your responses are coming from?
(2) What is similar in your current situation to that previous time? Look for any situations, times of day or year, relationships, that might be symbolically reminiscent of the traumatic memory. This is what is triggering the flashback. Knowing that increases a sense of comfort and control: your responses make sense.
(3) What is different in your current situation from that previous time? How are you bigger, smarter, stronger, more resourceful, more connected to friends and allies, possessed of more choices and options? You are in the present, not stuck in the past: it is not happening now, it is over.
(4) What action can you take to increase your sense of comfort, confidence and safety? Make a list of all the things you do for yourself that help: a cup of warm tea, a bubble bath, a favorite piece of music or easy chair, talking with a trusted friend, working out--whatever works for you. Add to the list whenever you discover new soothing or confidence-building activities or whenever you remember old ones that you'd forgotten.
(adapted from Yvonne Dolan workshop, 1992)
Copyright © 1995 Chuck Holton All rights reserved.