No matter how much you avoid, flashbacks will happen.
And sometimes the effects can linger for hours or days. But it doesn’t have to be that way.
We usually use the STOPP method to step out of flashbacks quickly and completely.
“Stop!” out loud, when you notice what is going on.
We like to combine this with stamping the feet or hitting a flat surface with the flat hand. This helps to interrupt the flashback.
Take a breath, you were probably holding it.
Take another deep breath while you tell yourself, that you are having a flashback, check the surroundings to make sure, that you are safe today and maybe identify the Trigger.
Observe.
What is happening in your body? What are the emotions you are feeling? What has been going on in your mind? Use the perspective of the distant observer or an inner screen, if this feels difficult. As always, don’t judge whatever you observe.
Pull back and change Perspective.
What is going on around you? What is similar to “then and there”? What is completely different? Get a firm grip on the “here and now” by looking around and using mindfulness.
(Maybe a quick game of “5-4-3-2-1”? 5 things you see, 4 things you hear, 3 things you can touch, 2 things you smell or taste, and 1 thing that you like about yourself.)
Practice what works.
Take care of yourself. Maybe you need to use some grounding skills, maybe distraction, maybe comfort or company. Use your skill kit and stay active doing something in the present for a while.
Take your time with this. If you do it properly now it might safe the whole day. The more you practice the easier it gets. We are using this all the time and often recover within minutes.
This will also work when your flashback is just bits and pieces of memory. Just work with what you got and focus on grounding.
If you have DID, make sure you include the part of you who is actually having the flashback in this.
More tools that might help:
Some Skills for Hyper/Hypoarousal : the mind
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