Trauma: Managing Flashbacks Between Therapy Sessions
Maria Diaz
Jun 19
3 min read
By Maria Diaz, LMHC-D, LPC, EMDR Certified Therapist
Coping with Flashbacks
Dealing with trauma is a complex and challenging journey that requires patience, self-compassion, and professional guidance. One common aspect of trauma is experiencing flashbacks, which can be distressing and overwhelming. In this blog post, we will explore how to effectively manage flashbacks between therapy sessions. By implementing specific strategies and techniques, individuals can navigate these intense experiences with greater ease and resilience.
Understanding Flashbacks:
Flashbacks are vivid and distressing episodes during which individuals re-experience a traumatic event as if it were happening in the present moment. These can be triggered by various stimuli, such as sights, sounds, smells, or even certain thoughts and emotions. Flashbacks are a natural response to trauma and are the brain's way of trying to process and make sense of the traumatic experience.
Tips for Handling Flashbacks Between Therapy Sessions:
1. Grounding Techniques:
Grounding techniques can help individuals anchor themselves in the present moment and regain a sense of safety during a flashback. Examples of grounding techniques include deep breathing exercises, focusing on the sensations of the body, repeating a calming mantra, or using sensory items like essential oils or a stress ball. Experiment with different grounding techniques to find what works best for you.
2. Create a Safety Plan:
Developing a safety plan with your therapist can be instrumental in managing flashbacks between sessions. A safety plan outlines specific steps to take when experiencing a flashback, such as contacting a trusted friend or family member, engaging in a soothing activity, or using a crisis hotline for additional support. Having a safety plan in place can provide a sense of security and empowerment during challenging moments.
3. Engage in Self-Care:
Self-care practices are crucial for nurturing your emotional and mental well-being, especially when dealing with trauma and flashbacks. Engage in activities that bring you comfort and relaxation, such as journaling, taking a warm bath, going for a walk in nature, or listening to calming music. Prioritize self-care as a way to replenish your energy and resilience in between therapy sessions.
4. Mindfulness and Meditation:
Mindfulness practices involve bringing your attention to the present moment without judgment, which can be particularly beneficial in managing flashbacks. Meditation techniques, such as body scans, guided imagery, or mindfulness breathing, can help individuals cultivate awareness and acceptance of their thoughts and emotions. Incorporating mindfulness into your daily routine can enhance your ability to navigate flashbacks with greater ease.
5. Stay Connected:
Maintaining connections with supportive individuals in your life is essential for coping with flashbacks and trauma. Reach out to friends, family members, or support groups who can offer empathy, understanding, and validation during difficult moments. Sharing your experiences with trusted individuals can help alleviate feelings of isolation and provide a sense of reassurance and belonging.
6. Journaling and Expressive Writing:
Writing can be a powerful tool for processing emotions, gaining insight, and releasing pent-up feelings related to trauma and flashbacks. Consider keeping a journal to document your experiences, thoughts, and reflections on your journey towards healing. Engaging in expressive writing can help you make sense of your inner world and cultivate a deeper connection with yourself.
Conclusion:
Managing flashbacks between therapy sessions is a challenging but achievable task with the right tools and support in place. By incorporating grounding techniques, creating a safety plan, engaging in self-care practices, practicing mindfulness, staying connected with others, and utilizing journaling, individuals can navigate flashbacks with increased resilience and self-awareness. Remember that healing from trauma is a journey that requires patience, compassion, and commitment to self-growth. You are not alone in this process, and there is hope for a brighter and more empowered future ahead.
About the Author
Maria Diaz is a Licensed Mental Health Counselor in NY, NJ, and CT. She's certified in EMDR and trained in trauma-focused modalities. She is focused on healing and providing compassionate treatment to best support clients looking to feel better.
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