Trauma: Managing Flashbacks

When flashbacks (intrusive memories involving thoughts and/or images) occur you can feel like you have gone back in time to when you experienced the trauma. Grounding techniques help to refocus you to the present day and can help reduce their intensity.

As soon as you notice signs of a flashback pick one of the grounding techniques below and try it out:

1. Focus on any object in the room you are in and….

1. Describe it in detail to yourself
2. Use your senses (sight, touch, hearing, smell and taste)
3. What size it the object, what colour is it, what shape is it?
4. What do you like about it or dislike about it?
5. What does the object feel like? Is it smooth or rough? Does it have different textures?
6. Does it make any noise? If so what does it sound like?
7. Does it have a smell? If so what does it smell of?
8. If the object you have chosen is a drink or some food; What does it taste of?

 2. Grounding Object.

1. Select a small object that is not connected to your traumatic event in any way (e.g. a bracelet, a coin, a stone).
2. Carry this with you.
3. As soon as you notice signs of a flashback, touch and look at your object.

 3. Grounding Smell.

1. Identify a scent that you like that is not connected to your traumatic event in any way.
2. Find a way to carry this scent with you (e.g. have a small bottle of perfume or a small bottle of an essential oil).
3. As soon as you notice signs of a flashback, take out your scent and smell it.
4. Describe the scent and how it makes you feel. Allow yourself to feel calm and relaxed.

It can also be helpful to remind yourself:

• What day it is
• The date
• The time
• Your location
• And to remind yourself that you are in present time, that you are safe now and not in danger.