Flashbacks Are Waking Nightmares. Here’s What Actually Helps

What helps when the past won’t stay buried

There I was, walking down the side of a Scottish mountain, sobbing and hyperventilating over a sheep.

The sheep had been dead a while, and the smell of decomposition had reached me.

Suddenly, I wasn’t on a beautiful mountain. I was at a crime scene from years earlier. Reliving each horrific detail.

As one scene ended, I was in another—the sights, sounds, and brutality.

This ordeal is called a flashback. It’s where you relive a traumatic incident as though it were happening now, and it is a key symptom of Post Traumatic Stress Disorder.

A waking nightmare.

Thankfully, you can do things before and during flashbacks to limit the pain.

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1. Breathe slowly and deeply.

Sometimes the flashback comes out of the blue, like with the sheep and me, and all the best-laid plans and strategies are irrelevant. At that moment, there’s little you can do except breathe.

It’s so cliched, but this is an area where it works. You’re trapped inside your head, reliving an old experience. Focusing on your breathing brings you back to the present.

The chances are you’re hyperventilating during a flashback because you’re terrified. This adds to your misery.

Keeping a steady breathing rhythm will help you feel calmer and more relaxed.

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2. Use an anchor object.

You may find touching or looking at a particular object helpful during a flashback.

The object can be anything you decide to carry in your pocket that has meaning.

Good examples of anchor objects are:

• A memento of a loved one

• A keyring

• Jewellery

• A smooth rock

During a flashback, hold this item, and it can help remind you what’s going on.

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3. Verbally tell yourself you’re having a flashback.

The pain of a flashback lies in how real it feels. If you can remember that what you think is happening is an illusion, your distress will ease.

Tell yourself as often as possible, “This is a flashback. It’s just a memory and isn’t happening now.”

It might be hard to do this during a flashback, so try writing down or recording helpful phrases beforehand when you feel better.

Another good phrase is, “these memories are painful, but they can’t hurt me.”

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4. Comfort yourself.

I stood guard once for 13 hours in the rain. All through the night. I saw the last train leave and the first arrive the following day. It was cold and wet. My mind and body ached from doing nothing for so long.

I was guarding a house where a man had murdered his wife and child and then killed himself. They were all still inside.

I could see them through the window.

Ever since then, I’ve sorted out physical comfort. It lets me know I’m safe.

I like soft blankets, plush rugs, and relaxing lighting. I never feel safe, which is reflected in how I act.

You may also find comfort separates your traumatic past from the present, whether it’s curling up in a warm blanket, cuddling a pet, or watching your favorite movie.

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5. Grounding techniques.

Use your five senses to return to the present.

• Start by looking around you and listing the items in the room. What do you see?

• Keep some peppermint handy and sniff it to bring you back to the present.

• Listen to the noises around you. Turn on loud music to jar you back to reality.

• Bite something sour, like a lemon.

• Hold some ice.

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6. Walk, move, or stretch.

Movement is another way to refocus your attention on actions occurring in the present.

You don’t have to be athletic or in any way physically fit to benefit from this:

• Raise your arms, then try to touch your toes.

• Walk around your house.

• Wiggle your toes.

• Tense and relax your muscle groups, starting from your calves.

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7. Identify early warning signs.

Flashbacks feel uncontrollable at the moment. But there are early warning signs you need to be aware of.

Maybe your surroundings start to look fuzzy, or you feel like you’re losing touch with the world.

If you can catch a flashback quickly enough, you stand a greater chance of preventing it.

Next time you experience an episode, analyze what you felt and thought just before it occurred. Make a list of as many symptoms as possible. These might include specific trauma reminders such as smells, sounds, words, or places.

Some people suffer more on significant dates and anniversaries. November is always hell for me. It helps to plan for these times.

This will increase your chances of preventing future episodes.

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8. Seek treatment.

All of my tips above will help you in the short term. When a “fire” erupts, you’ll be equipped to put it out.

But to beat PTSD, you’ll likely need to work with a trained therapist.

Therapy will help you to:

• Learn to recognize triggers and devise longer-term ways to deal with them.

• Work through the trauma behind the flashbacks.

• Explore boundaries to keep you safe in relationships.

• Become less afraid of flashbacks if they do happen.

Some prescription medications may help with specific symptoms of PTSD, although there is no treatment specifically for flashbacks.

You may need medication for Depression, Anxiety or to help you sleep. This should be discussed with your Doctor or a Psychiatrist.

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Conclusion.

Dealing with a flashback starts way before it occurs. You need the courage to know yourself and your triggers and take proactive steps to equip yourself for the worst.

Start carrying around an anchor item and analyzing your potential triggers.

When a flashback occurs, do what it takes to bring you back to reality. Use your senses to help you and practice self-talk.

You need to become your own best friend and have an intimate knowledge of what you’re dealing with.

Your best friend would know when to ask for help, so you shouldn’t be afraid to do that for yourself. It doesn’t mean you failed or that you’re weak.

Only the strong can admit when they’re struggling.

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If flashbacks, anxiety, or trauma have left you feeling stuck or destabilised, I created a free guide to help you regain a sense of footing.

The Meaning Reset Guide isn’t therapy, and it isn’t motivational fluff.
It’s a grounded starting point for people who feel lost, overwhelmed, or disconnected after prolonged stress or trauma.

If you need something steady to hold onto, you can download it here.