10 Grounding Skills To Help Cope with Flashbacks Related to Trauma

One of the most common symptoms associated with PTSD and trauma that my clients want help with are flashbacks.

What Are Trauma Flashbacks?

Flashbacks are when you re-experience a traumatic memory in such a way that you think you are currently reliving it. A flashback can be a temporary moment where you are still able to be connected to your present or you may lose all awareness of what’s currently happening around you and be immediately transported back to your trauma. For example, the smell of a perfume or cologne can remind you of a former abuser and instantly take you back to the abuse you experienced.

Triggers of Past Trauma

In order to help cope with flashbacks, it’s very helpful to know what your triggers are. For example, being around certain people or going to specific places/events may trigger flashbacks of past trauma. I don’t suggest you avoid these things, although people who have experienced trauma often do, I just recommend that try to learn what your triggers are so that you’re better prepared to handle them.

Grounding Skills Can Help You Cope With Trauma

In my trauma work with clients, I spend a lot of time teaching grounding techniques to help clients cope with flashbacks. As the name implies, grounding is a particular way of coping that is designed to "ground" you to keep you in the present moment.  Grounding techniques help us be in the present moment rather than in the traumatic experience of the past. It’s also really good to use your five senses (sound, touch, smell, taste, and sight) when trying to ground yourself.

Here are a few grounding techniques you can try:

1. Look around the space you’re in and notice what’s around you- colors, objects, and people.

2. Notice and listen to the sounds around you. Do you hear cars, voices, music, birds chirping?

3. Make sure your eyes are open and if you’re in a dark space, turn on a light.

4. Notice your body. How do your clothes feel on your skin?  How is the chair or floor supporting you?  Can you feel your toes in your shoes?

5. Move your body. Make sure to stretch, dance, clap your hands, or walk around. If you can’t do that because of your current setting, wiggle your toes or rub your hands on your legs.

6. Breathe. When we get scared, we either forget to breathe or breathe too quickly. Make sure to take slow deep breathes to help calm your body.

7. Ask yourself questions in order to bring yourself into the present moment: Where am I right now? What day is it? What are my plans for the day?

8. Recite a positive affirmation: It might help to have a few affirmations or mantras already written down in your iPhone. Try “I am safe right now”, “I am in control”,  or “This will pass”.  

9. Eat something: Mindfully savor a mint, candy, chocolate, or any kind of food. If it’s something sour, even better!

10. Hold on to something: Notice how this item feels in your hand. This can be a piece of ice, a tissue, a pen. Anything. If you don’t have an item around that you can grab on to, squeeze your hands as tight as you can.

You Are NOT Going Crazy

Remember that flashbacks are a common symptom for people who have experienced trauma. You are not going crazy. Something bad happened to you and has left a lasting impression in your brain. These grounding skills are a great way to cope with flashbacks but the best way to prevent them is to get professional help. The fact that you are experiencing flashbacks is a sign that you are struggling to cope with the traumatic event you experienced.

NEED A LITTLE MORE? LET ME HELP YOU!

If you live in New York and are interested in getting started with a therapist who specializes in trauma, I’m located in the Scarsdale area of Westchester and would love to work with you! To learn more about me and all the counseling services that I offer, explore my therapy website and feel free to send me an email at mguerrero@mindmattersmhc.com.

I want to be sure you are comfortable with this process from start to finish. If you still have insurance and procedural questions after reading this website, I am happy to schedule a free, 15-minute consultation first.

ADDITIONAL WESTCHESTER, NY THERAPY SERVICES

From my Scarsdale therapy practice, I want to bring peace and contentment to all types of individuals and families. This is why I provide therapy for adults, therapy for teens, and other specialized techniques such as EMDR, Cognitive Behavioral Therapy, and Cognitive Processing Therapy. In fact, I can support anyone in the state through online therapy in New York. If you want to explore these options further, let’s connect!