13 Steps to Cope with Flashbacks - My Version

[Rizzo]

This is My Version of the 13 Steps to Cope with Flashbacks

1. Tell yourself: "I'm experiencing a flashback, it's okay, you're here, not there." Sometimes it feels like everything is taking over, like there's no difference between the past and the present... but you're here, with the people you love.

2. What you're experiencing right now is a memory from the past and not part of your present**, no one can hurt you anymore because you're taking care of yourself - remember that.

3. Recognize your right and your need to set boundaries.** You are your own person and you have the control and the power to decide what happens on your side. Always take care of yourself, protect yourself. You can do it!

4. Talk to your inner child, connect with her.** She felt a lot of pain in the past, let her be. Remind yourself that you are no longer in that place, but still, hug her and don't judge her.

5. Remember that you've had a million flashbacks, and there will probably be more in the future.** The feelings they bring up sometimes feel unbearable and the lack of control is maddening. But it will pass and go just as it came.

6. Remind yourself that you are in the present time, who you are now and not what you were in the past.** This gives a sense of security. Try to get out of the place where you feel small, you are big and independent now, not what you were in your past. You have the ability to protect yourself right now.

7. Gently and with control, return to yourself.** The flashback causes a disconnect from your body. Try these steps:
    a. Ask your body to relax gently** - tense your muscles, sit if you're lying down, move yourself, shake yourself.
    b. Do breathing exercises like 4X4 or mindful breathing.**
    c. Be patient and take your time.**
    d. Find a pleasant and safe place to calm yourself** - wrap yourself in a blanket, hug someone if there is a person near you (if touch doesn't bother you), sit on the floor and comfort yourself with kind words or music.
    e. Feel the fear in your body without reacting to it.** Try to release it, but remember that fear is just a physical sensation. Take care of yourself and don't react to it in a destructive way.

8. Try to soften the self-criticism and find opposite alternatives for yourself.**
    a. Say no to yourself when judgmental criticism arises.** Firmly refuse to simply let it flow and move within.
    b. Try to replace the critical thought with a developing and pleasant thought.** Think of a list of good qualities that you do have.

9. **Allow yourself to grieve, be disappointed, angry, and hurt.** Afterward, soothe the child in you who is now experiencing helplessness. It's healthy to turn our tears into self-compassion and our anger into self-protection.

10. Nurture the relationships you've built.** Be proud of yourself for them, you deserve it. Take your time if you need to be alone and process. Communicate your difficulties to your loved ones, don't hold back anything.

11. Remember and learn more about your triggers.** Avoid going back to those places, to those people, and protect yourself from those difficult places. Also, at some point, try to cope in your own time and don't avoid it forever.

12. Understand why you're experiencing the flashback.** Not during! But after. A flashback is an opportunity to understand more about ourselves and discover the parts that were traumatized. They can also develop your needs more accurately. Don't be afraid of it, explore yourself.

13. Be patient with your personal recovery process.** It takes time to calm down, give space, and reduce the tension and difficult feeling in the body. True recovery happens gradually, it's not a sprint, it's a marathon - remember that. Don't be angry with yourself for having flashbacks now, it's not your fault. It takes time, don't rush.

[Chart]

Rizzo, how did you know I was in an ef? Thanks, your post was a welcome reminder of a lot that I'd forgotten (especially #12).
Thanks 

[Rizzo]

Rizzo, how did you know I was in an ef? Thanks, your post was a welcome reminder of a lot that I'd forgotten (especially #12).
Thanks 

HAPPY TO HEAR,