PTSD Awareness Month in June is a time when people may begin to learn more about how trauma can continue to affect the mind and body long after an event has passed. One common experience is PTSD flashbacks. If you’ve ever felt suddenly transported back into a difficult moment from the past, you’re not alone.

Flashbacks can feel confusing, intense, and sometimes even frightening. For people who are living with PTSD and flashbacks, these experiences may come unexpectedly or be tied to certain triggers. Whether you’re exploring your own experiences or supporting someone else, learning more about flashbacks can help you feel more informed and empowered to seek support.

What are flashbacks?

Flashbacks are a common symptom of trauma-related conditions, such as PTSD and C-PTSD. They may occur when trauma-related memories are re-experienced in a way that feels immediate and real, rather than something that happened in the past.

During a flashback, a person’s mind may feel like it is transporting them back to a distressing moment. These experiences can vary widely in intensity and duration. For some, it may be a brief emotional shift. For others, it may feel like a full flashback of a traumatic event, where the line between past and present feels blurred.

Research suggests that flashbacks are closely connected to the brain’s fear response system, particularly the amygdala. The amygdala plays a role in threat detection and triggering survival responses. When the brain perceives danger, even if that danger is tied to a past experience, it may react as though the threat is happening right now.

It’s also worth noting that trauma-related memories don’t always function like typical memories. Some may resemble flashbulb memories, where certain details feel incredibly vivid, while other parts may feel fragmented or unclear. Some individuals may experience gaps in memory or difficulty recalling aspects of the traumatic event (sometimes referred to as dissociative amnesia).

Types of flashbacks

Flashbacks can involve different sensory or emotional components, including:

  • Visual flashbacks: Seeing images or scenes from a past event
  • Auditory flashbacks: Hearing sounds, voices, or noises connected to trauma
  • Olfactory flashbacks: Smelling scents that trigger traumatic memories
  • Sensory flashbacks: Feeling physical sensations, such as pain or temperature changes
  • Emotional flashbacks: Experiencing intense emotions, such as fear, shame, or sadness, without a clear present-day cause
  • Dissociative flashbacks: Feeling detached from reality or as if you’re observing yourself from the outside

These experiences can happen to people who have experienced trauma, such as veterans and survivors of accidents.

What do PTSD flashbacks feel like?

With flashbacks, people may experience a range of emotional and physical reactions, including:

  • Feeling terrified, powerless, or out of control
  • Sudden anger, rage, or self-loathing
  • A sense of being “frozen” or unable to move
  • Emotional numbness or disconnection
  • A strong urge to escape or hide
  • Difficulty focusing on what’s happening in the present moment

Some individuals are able to identify triggers, such as smell, sound, or situation, that led to a flashback. Others may not notice a specific trigger.

Additionally, some individuals may experience dissociation, where they may feel like they’re not fully present. It can feel like being stuck in a simulation or watching life happen from a distance. This can make it challenging to respond to what’s happening around them in real time. Flashbacks can also occur alongside other trauma-related experiences, such as nightmares or intrusive thoughts.

Some mental health professionals may refer to the window of tolerance, which describes the range of emotional intensity a person can handle while still feeling grounded. Flashbacks can push someone outside of that window, which may lead to overwhelm or shutdown.

Examples of coping strategies for flashbacks

While flashbacks can feel overwhelming, there are coping skills that may help people feel more grounded before, during, or after these moments. These strategies are not a one-size-fits-all, but some people may find them helpful.

1. Grounding techniques

Grounding can help bring attention back to the present moment. Some common techniques include:

  • 5-4-3-2-1 method
    • Name 5 things you can see
    • 4 things you can feel
    • 3 things you can hear
    • 2 things you can smell
    • 1 thing you can taste
  • Holding an object and focusing on its texture
  • Running hands under cold water
  • Naming objects around out loud

2. Breathing exercises

Slowing the breath can signal safety to the body. Examples of breathing techniques and exercises include:

  • Box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4
  • Bee breathing: Gentle humming exhale that can be soothing for the nervous system

3. Creating a safe space

Designating a physical space in your home where you can feel calm and secure can help during overwhelming moments. This might include:

  • Soft lighting or calming colors
  • Comfortable seating or blankets
  • Familiar or meaningful objects

4. Gentle distractions

Sometimes shifting attention can help reduce the intensity of a flashback:

  • Doing simple household tasks
  • Listening to music or replaying song lyrics in your mind
  • Engaging in creative hobbies, such as drawing or painting

5. Affirmations and reminders

Repeating phrases can help reinforce the present moment. For example:

  • “I am safe right now.“
  • “This feeling will pass.“

6. Reaching out for support

Connecting with someone you trust, whether that be a friend, family member, or a licensed therapist, can help you feel less alone during or after a flashback.

Self-care after a flashback

Flashbacks can be physically and emotionally draining. Taking time for self-care or aftercare can help your body and mind recover.

Some examples of supportive practices include:

  • Creating a grounding kit: This might include items like comforting scents, textured objects, or calming notes to yourself.
  • Safety planning: Thinking ahead about what you might need during a difficult moment.
  • Rest and recovery: Allowing yourself time to decompress.
  • Listening to calming music or sounds: Gentle audio can help regulate your nervous system.
  • Engaging in soothing routines: This may include taking a warm shower, drinking tea, or journaling.

Support for PTSD and flashbacks

If flashbacks are affecting your life, therapy can be a source of support. There are evidence-based approaches that can help people process trauma.

Some examples of therapeutic approaches include:

These approaches can help individuals better understand their thoughts, emotions, and reactions, while building tools to manage distress.

Takeaway

PTSD flashbacks can feel overwhelming. They can reflect how the brain and body attempt to process and protect, even when those responses feel confusing or disruptive. Understanding what flashbacks are and how they may show up can be an important step toward feeling more grounded and informed.

If you’re navigating these experiences, you don’t have to do it alone. Learning about your responses, exploring coping strategies, and seeking support can all be part of a compassionate approach to healing. If you’re ready to take the next step, you might consider exploring therapists near you at findmytherapist.com to find support that feels right for you.