[Jes]

Compiled by Lauren

http://pandys.org/Co..._Flashbacks.pdf

Coping With Flashbacks
-Letting emotions out...allowing ourselves to cry and be upset by it.
-Carrying a small stone in pocket everywhere and holding it and
trying to connect to the "now".
-Sing a song or chant
-playing musical instrument.
-Take off shoes and feel ground beneath feet, Touch a wall, flat palm.
-Looking at the room and naming things.
-Herbal calming pills
-Doing puzzles; coloring; Scribble in the corner of my paper to focus
attention on the writing motion
-Have lists of things to do when there is a flashback coming.
-Calling a hotline.
-Go to a safe spot - bring the phone - grab a pillow - don't bring
things that can hurt you - list of phone numbers to call for support
including best time to call.
-Get space; take a walk.
-Reading current magazines (helps to remind you of present)
-Cleaning.
-Counting backwards from 100.
-Keep reminders of good things around me: like cards people have sent
-Repeat to myself over and over that it is only a flashback
- Aromatherapy: lavender; candles
-Relaxation; deep breathing; relaxing music; taking baths
-Practicing visualizing things... and then pushing the images to more
of a distance.
-Exercising
-Going with flashback; let them continue and see where they end; just
riding them in a safe place is easier and takes less time than trying
to fight it; it's a bit like if you are driving on ice and you
skid....you are supposed to just let the car skid and not fight it.
-Writing flashback down; keeping journal; Making picture of flashback.
-Use panic attack techniques if you go into panic attacks when you
have flashbacks
-Ask others for help: tell them what you need
-Remind yourself that you are in the present: think of the year and your age
-Think positive thoughts; have affirmation cards with you
-Sit up straight and put both feet on the floor
-Practice grounding when you don't have a flashback so when you do you
know how to do it
-Use imagery and go to a safe place in your head
-Use your five senses to ground yourself
-Drink something cold or hot
-Carry something with you that is small and can fit in your hand that
is grounding. A stone or little toy will work.
-Turn on the lights
-Use memory techniques to ground yourself, like saying people's names
or naming cities
-Pray
-Stay away from places where you will be alone or tend to use
unhealthy coping skills
-Use a containment box to hold the flashback in