How to Manage Triggers and Flashbacks with Less Fear.
Imagine this: You're taking a peaceful walk on a beautiful, sunny day. As you stroll past a playground full of children, you're suddenly overcome by a strong feeling of unease that affects both your body and mind. The sounds and sights around you begin to fade, and it feels like you're experiencing a past traumatic event all over again.
It's common for clients entering therapy for trauma to seek help with managing flashbacks and triggers. Living with flashbacks and triggers can feel like being pulled out of the present and thrown into past painful experiences. Flashbacks can come out of nowhere, and suddenly, it's as if you're reliving a traumatic event in vivid detail—mentally, emotionally, and even physically. Triggers can be subtle and unpredictable and significantly affect a person’s life. The good news is that it is possible to work with your triggers and flashbacks and find some relief.
What are flashbacks and triggers?
Traumatic Triggers
A traumatic trigger is any stimulus—such as a sound, smell, sight, or situation—that reminds someone of a past traumatic event. Triggers can activate the nervous system, causing a person to feel like they are in danger, even if they are safe in the present moment. The response may include intense emotions, physical reactions (like increased heart rate or sweating), or a sense of panic. An example would be that hearing a partner raise their voice might trigger someone who has experienced emotional abuse, causing them to feel fear or anxiety as if they are back in the abusive relationship.
Traumatic Flashbacks
A traumatic flashback is a vivid, intrusive re-experiencing of a past traumatic event. During a flashback, the person may feel like they are reliving the trauma rather than just remembering it. Flashbacks can be very intense and immersive, making it difficult for the person to distinguish between the past and the present. They might see, hear, or feel things as they did during the original trauma. An example would be a friend casually touching your arm during a conversation, and you vividly feel as though you are back in a moment of being harmed, with the same fear and powerlessness, even though you are with a trusted person in a safe setting.
“Triggers are stimuli that remind someone of trauma and can lead to distress, while flashbacks are more intense and involve re-experiencing the trauma as if it is happening again.”
What happens in the brain during flashbacks and triggers?
Well, it comes down to how the brain processes trauma. When someone experiences severe trauma, the connection between the thinking "front" brain (the prefrontal cortex) and the survival-based "back" brain (the amygdala) can become less effective. This makes it harder for the rational part of the brain to calm the emotional and survival responses triggered by memories of the trauma.
This happens because trauma can deeply imprint on the brain's memory and emotional centers, particularly the amygdala (which processes emotions) and the hippocampus (which helps with memory).
During trauma, the brain might not process the event as a regular memory, leading to fragments of the experience being stored in a way that can be easily triggered later. These fragments can include sensory details or emotions linked to the trauma. When something in the present resembles these fragments, the brain may react defensively, trying to protect the person by re-experiencing the trauma, even though it's no longer occurring.
Re-experiencing trauma can be a protective mechanism because the brain is trying to keep the person safe by being hyper-aware of potential threats. When something in the present resembles a fragment of a past traumatic experience, the brain may interpret it as a danger signal, triggering a defensive reaction. This response prepares the person to face or avoid the perceived threat, even though the original trauma is no longer occurring. Essentially, the brain is trying to prevent a similar event from happening again by keeping the person on high alert.
What can I do to help with flashbacks and triggers?
In my experience working with individuals who experience triggers and flashbacks, one approach only works for some. It takes time and patience to work through them. With that in mind, I'll outline some strategies that have helped others. Please remember that you can stop if you try some of these strategies, but they feel wrong or you feel more triggered. It might not be your best form of self-care for you, and that's okay.
Here are some strategies:
Grounding Techniques: These help anchor you in the present moment, distancing you from the distress of a flashback or trigger. Techniques include focusing on your breath, describing your surroundings, or holding a comforting object. Here is a link to some ideas. One method is to place your right hand under your left armpit, take your left hand, and put it onto your left shoulder. Now, squeeze yourself, and imagine hugging yourself if that feels okay.
Deep Brain Reorienting (DBR): Deep Brain Reorienting (DBR) helps with trauma triggers and flashbacks by addressing the brain's earliest responses to overwhelming experiences. It works at the foundational level of the brain, focusing on how traumatic events were initially processed and stored. By gently guiding the brain through these responses, DBR allows for the gradual release of stored tension and the integration of traumatic memories in a manageable and safe way. This gentle process can reduce the intensity of triggers and flashbacks, fostering a greater sense of stability and emotional regulation. Karen S. Lippitt, LCSW, is trained in Level 1 DBR and can guide you through this healing modality.
Identifying Triggers: Understanding what specific situations, thoughts, or sensations trigger your flashbacks can help you anticipate and prepare for them. Keeping a journal to track when flashbacks and triggers occur can be a helpful tool. Many different tracking tools exist online. Here is an example of some journal prompts for trigger tracking. You can modify it in a way that makes sense to you. If you look online, you will find many journals to track triggers. (I don’t recommend one here, as looking for one that works for you is best!)
Safe Spaces: Creating a mental or physical safe space where you can retreat during a trigger or flashback can help reduce anxiety and allow you to regain a sense of control. If your home is safe, you can create a space and surround yourself with comforting objects. It could be gemstones, pillows, stuffies, blankets, pictures, flowers, essential oils…the possibilities are endless! You can also try using mental imagery to create a safe space. See what works for you!
Relaxation and Restorative Practices: These activities can help some people manage flashbacks and triggers by calming the nervous system and creating a sense of safety in the body. Practices such as yoga (especially Restorative and Nidra practices), meditation, breathing exercises, Tai Chi, Qigong, deep breathing, and gentle movement can help ground a person in the present moment, reducing the intensity of flashbacks and triggers. Over time, these practices may also build resilience, making it easier to manage distress when it arises.
Cognitive Behavioral Approaches: Cognitive Behavioral Therapy (CBT) can help with triggers and flashbacks by addressing the thoughts and beliefs that contribute to distressing reactions. A trigger can activate negative thinking patterns, reinforcing the feeling of being in danger. CBT helps identify and challenge these thoughts and replace them with more balanced perspectives. Over time, this can reduce the emotional intensity of flashbacks and help change how specific triggers are perceived. (Here is a workbook that uses a CBT approach.)
Self-Compassion: It's essential to be kind and patient with yourself. You have already been through a lot! Triggers and flashbacks are your body's response to trauma, not a sign of weakness. Practicing self-compassion creates a safe inner environment during overwhelming moments. Triggers and flashbacks can bring about intense emotional and physical reactions, often tied to past trauma. Approaching your experiences with kindness and patience can help ease the intensity of the moment and make navigating through the experience easier without re-traumatizing yourself. It also fosters acceptance of your experiences, crucial for healing and moving forward.
Seeking Support: Living with flashbacks and triggers can feel overwhelming and isolating, but you’re not alone in this. There is hope, and with the right support, healing is possible. When the time feels right, therapy offers a safe and structured space for processing trauma. Together, we can explore the roots of flashbacks, develop personalized coping strategies, and guide the healing process. If you're seeking a therapist experienced in trauma and dissociation, I'm available for a consultation and ready to support your healing journey.
