Emotional Flashback Management

When people think of PTSD and “flashbacks”, they often think of someone re-experiencing a traumatic experience like combat: seeing and hearing the traumatic experience almost like a hallucination. But Complex PTSD often involves a kind of flashback known as an “emotional flashback”. These flashbacks do not have a visual or memory component to them: they are simply a sudden flood of negative emotions like shame, fear, anger, sadness, helplessness, and hopelessness. People with C-PTSD therefore often don’t realize that they’re having a flashback, or even that they have PTSD. One of the key parts of C-PTSD recovery is learning to recognize and manage these flashbacks to traumatic childhood experiences.

The best source I’ve found so far on emotional flashbacks is Pete Walker’s book Complex PTSD: From Surviving to Thriving. In this book and on his website, Walker suggests the following steps for emotional flashback management:

MANAGING EMOTIONAL FLASHBACKS 

1. Say to yourself: “I am having a flashback.” Flashbacks take us into a timeless part of the psyche that feels as helpless, hopeless and surrounded by danger as we were in childhood. The feelings and sensations you are experiencing are past memories that cannot hurt you now. 

2. Remind yourself: “I feel afraid but I am not in danger! I am safe now, here in the present.” Remember you are now in the safety of the present, far from the danger of the past. 

3. Own your right/need to have boundaries. Remind yourself that you do not have to allow anyone to mistreat you; you are free to leave dangerous situations and protest unfair behavior. 

4. Speak reassuringly to your Inner Child. The child needs to know that you love her unconditionally– that she can come to you for comfort and protection when she feels lost and scared. 

5. Deconstruct eternity thinking. In childhood, fear and abandonment felt endless—a safer future was unimaginable. Remember the flashback will pass as it has many times before. 

6. Remind yourself that you are in an adult body with allies, skills and resources to protect you that you never had as a child. (Feeling small and little is a sure sign of a flashback.) 

7. Ease back into your body. Fear launches us into “heady” worrying, or numbing and spacing out. 

• Gently ask your body to relax. Feel each of your major muscle groups and softly encourage them to relax. (Tightened musculature sends unnecessary danger signals to the brain.) 
• Breathe deeply and slowly. (Holding the breath also signals danger.) 
• Slow down. Rushing presses the psyche’s panic button. 
• Find a safe place to unwind and soothe yourself: wrap yourself in a blanket, hold a stuffed animal, lie down in a closet or a bath, take a nap. 
• Feel the fear in your body without reacting to it. Fear is just an energy in your body that cannot hurt you if you do not run from it or react self-destructively to it. 

8. Resist the Inner Critic’s catastrophizing. (a) Use thought-stopping to halt its exaggeration of danger and need to control the uncontrollable. Refuse to shame, hate or abandon yourself. Channel the anger of self-attack into saying no to unfair self-criticism. (b) Use thought-substitution to replace negative thinking with a memorized list of your qualities and accomplishments. 

9. Allow yourself to grieve. Flashbacks are opportunities to release old, unexpressed feelings of fear, hurt, and abandonment, and to validate—and then soothe—the child’s past experience of helplessness and hopelessness. Healthy grieving can turn our tears into self-compassion and our anger into self-protection. 

 10. Cultivate safe relationships and seek support. Take time alone when you need it, but don’t let shame isolate you. Feeling shame doesn’t mean you are shameful. Educate those close to you about flashbacks and ask them to help you talk and feel your way through them. 

11. Learn to identify the types of triggers that lead to flashbacks. Avoid unsafe people, places, activities and triggering mental processes. Practice preventive maintenance with these steps when triggering situations are unavoidable. 

12. Figure out what you are flashing back to. Flashbacks are opportunities to discover, validate and heal our wounds from past abuse and abandonment. They also point to our still-unmet developmental needs and can provide motivation to get them met. 

13. Be patient with a slow recovery process. It takes time in the present to become un-adrenalized, and considerable time in the future to gradually decrease the intensity, duration and frequency of flashbacks. Real recovery is a gradual process—often two steps forward, one step back. Don’t beat yourself up for having a flashback. 

i think i've accurately summarized my existence on this earth

I’m too tired I don’t even care what happens anymore

you ever gave somebody else a motivational speech while you was hurt inside

my entire life changed when my dentist told me that the only time my teeth should be touching is when i’m chewing. every single time my teeth are touching i have to separate them. and i noticed that i clench my teeth a LOT.

when your mouth is closed and your teeth are touching or held tightly together, you are unnecessarily straining muscles out of stress. the healthiest way to hold your jaw is slightly apart, where it is relaxed. THIS HELPS WITH HEADACHES

I unclenched my jaw upon reading this.

i only talk to three people everyday and one of them is me

it’s just me and my ever increasing list of red flags against the world

the manic urge to cut on my face really deep as a reminder that i’ll always be a fuck up and don’t deserve anything good.

Literally nothing:

My brain: it's using hypersexuality to gain external validation time !!!!

Bipolar is hilarious cause stress can be trigger mania/hypomania. It's like you're brain goes "well this sucks, I know what'll help...a god complex."

If you wish you were manic read this:

• The consequences will be disastrous
• You may lose your job/get bad grades
• You will yell at people
• You will lose friends/quarrel with family
• The money you spend won't just reappear
• You will neglect basic hygiene
• Manic episodes physically hurt your brain
• You will struggle with cognitive issues for a long time even after the episode passes
• You can get imprisoned
• After you come out of an episode you will be ashamed and guilty
• It's not worth it
• Fall in love with your stability
• Mania can be good at first but you know what happens later
• You can't stop a full blown episode
• Psychosis
• Paranoia
• Narcissism

Sudden wave of hypersexuality mania really be hitting hard these days

the feminine urge to throw all your meds away bc you feel so much better but actually you’re manic,, again