PTSD Flashbacks and Triggers: Causes and Coping

A PTSD flashback can feel like being pulled back in time, reliving a traumatic event as if it’s happening all over again. The sights, sounds, and emotions can come rushing in without warning, making it hard to tell the past from the present. For some, flashbacks are brief, like a sudden intrusive image or feeling. For others, they can last longer, causing intense fear, panic, or confusion. These episodes are not just memories but overpowering experiences that can take over the mind and body, leaving a person feeling helpless and out of control.

 Trauma flashbacks are often triggered by reminders of trauma, such as a specific smell, a loud noise, or even a certain emotion. While they can be frightening, there are ways to manage them and regain a sense of safety. This guide to flashback trauma examines issues such as what does a PTSD episode look like, what are PTSD flashbacks like, how long do PTSD flashbacks last, the different types of flashbacks PTSD induces, and how to connect with compassionate and effective treatment for post-traumatic stress disorder.

What Is a PTSD Flashback?

A PTSD flashback, also known as a trauma flashback, is an intense, involuntary experience where a person feels as if they are reliving a past traumatic event [1]. Unlike a regular memory, a flashback is vivid and immersive, making it challenging to separate the past from the present. It can involve mental images, emotions, physical sensations, and automatic reactions like panic or dissociation. Some people experience dissociative flashbacks, where they temporarily lose awareness of their surroundings, while others have partial flashbacks, where only certain aspects of the trauma return, such as a specific feeling or bodily reaction.

 Flashbacks are a symptom of both PTSD (post-traumatic stress disorder) and C-PTSD (complex PTSD). These conditions develop after experiencing or witnessing extreme stress, such as abuse, war, natural disasters, or serious accidents. During trauma, the brain struggles to properly process and store the event, which can cause it to resurface later in a fragmented or intrusive way. A flashback is more than just a memory. It’s a survival response triggered by the brain’s attempt to process unhealed trauma [2]. What do PTSD flashbacks feel like, then?

What Does a Flashback Feel Like?

A PTSD flashback can feel disorienting and confusing, as the mind and body react as if the danger is happening all over again. The experience can range from a sudden flood of emotions to a complete dissociative episode where reality becomes distorted. Some common flashback symptoms include:

• Vivid images or sounds: A person might see, hear, or even smell things associated with their trauma, as if they are back in that moment.
• Emotional distress: Strong feelings of fear, helplessness, shame, or anger can take over suddenly and without a clear explanation. These are among the most common PTSD flashback symptoms.
• Physical sensations: PTSD episode symptoms may include a racing heart, sweating, trembling, nausea, or pain in areas connected to the traumatic event.
• Disconnection from reality: Some people feel detached from their surroundings or experience dissociation, becoming numb or feeling like they are watching themselves from the outside.
• Loss of time: During a severe flashback, a person may not realize how much time has passed, feeling as if they have been pulled into the past.

 Flashbacks do not always follow a pattern. Some are short and last only seconds, while others can persist for hours. The intensity can also vary. Some people remain aware of their surroundings but feel emotionally transported to the past, while others may become completely absorbed in the memory, unable to recognize where they truly are.

What Can Trigger a PTSD Flashback?

PTSD flashbacks often occur when something reminds the brain of the traumatic event. These reminders, called triggers, can be external (sights, sounds, smells) or internal (thoughts, emotions, physical sensations). Triggers are not always predictable, and what sets off a flashback one day might not have the same effect another time.

Common external triggers include: 

• Sounds: Loud noises, shouting, or sounds similar to those heard during the trauma (fireworks for combat veterans, for instance).
• Smells: Scents associated with the traumatic event, like alcohol, smoke, or certain foods.
• Places: Being where the trauma happened or somewhere similar in appearance.
• People: Seeing someone who looks like, sounds like, or behaves similarly to a person involved in the trauma.
• Objects: Items related to the event, such as clothing or a car model.

Common internal triggers include:

• Emotions: Feeling fear, anger, guilt, or sadness can sometimes bring back the trauma.
• Bodily sensations: Physical pain, rapid heartbeat, or dizziness may trigger memories of the original event.
• Dreams or intrusive thoughts: Nightmares or sudden memories can stir up the trauma, leading to a flashback.

 Triggers are highly personal, and identifying them can take time. Some people have obvious triggers, like the sound of sirens after a car accident, while others may struggle to connect their flashbacks to a specific cause. Keeping a journal of flashback episodes can help track patterns and recognize what might be setting them off.

How to Deal with PTSD Flashbacks

Managing PTSD flashbacks takes practice and patience. When one occurs, it can feel unmanageable, but certain techniques can help reduce its intensity and bring a person back to the present. Here are some strategies to help regain control:

Ground yourself in the present

Grounding techniques help shift focus away from the past and back to the present moment [3]. Some effective methods include:

• 5-4-3-2-1 method: Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
• Hold a physical object: Touch something with texture, like a piece of fabric, a stone, or ice, to engage your senses.
• Describe your surroundings: Say out loud where you are, what day it is, and who is with you to remind yourself that you are safe.

Breath Control Techniques

Flashbacks often trigger rapid breathing or hyperventilation. Deep breathing exercises can help slow your heart rate and calm your nervous system [4]. Try: 

• Box breathing: Inhale for four seconds, hold for four seconds, exhale for four seconds, hold for four seconds, and repeat.
• Belly breathing: Place a hand on your stomach and take deep breaths, ensuring your belly rises with each inhale.

Using Movement and Touch

Engaging your body in movement can help break the hold of a flashback. Some helpful actions include:

• Walking around: Take slow, deliberate steps, and focus on the feeling of your feet hitting the ground.
• Stretching or shaking out tension: Move your arms, stretch your muscles, or shake your hands to release built-up stress.
• Splashing cold water on your face: This can provide an instant physical shift and bring you back to the present.

Affirm Safety

During a flashback, repeating grounding statements can help reorient your mind. Some examples include:

• “I am safe. This is not happening right now.”
• “I am in my home, and I am in control.”
• “This is just a memory. I will get through this.”

Seek Support

If flashbacks happen frequently, having someone you trust to talk to can be helpful. Whether it’s a friend, family member, therapist, or support group, connecting with others can provide reassurance and help process the trauma in a healthy way.

 PTSD flashbacks can feel terrifying, but they do not have to control your life. With the right tools and support, it is possible to manage them and regain a sense of stability.

What Should You Do if Someone Is Having a PTSD Episode?

Watching someone experience a PTSD episode can be distressing, but your response can make a difference. The key is to stay calm, be supportive, and avoid doing anything that might worsen the situation.

• Stay calm and speak gently: PTSD flashbacks or episodes can make a person feel like they are in immediate danger. If you panic or raise your voice, it may intensify their fear. Speak in a steady, reassuring tone and avoid sudden movements. Let them know you are there to support them.
• Help them ground themselves: Encourage grounding techniques to bring them back to the present. You can ask them to name things they see in the room, gently guiding them to feel an object in their hand, like a soft blanket or a cold bottle of water, or remind them to take deep breaths, perhaps by breathing alongside them.
• Avoid touching unless they give permission: Even if you want to comfort them, physical touch can sometimes be a trigger, especially if their trauma involves physical harm. Instead of hugging or holding their hand, ask, “Would you like me to hold your hand?” or “Do you want me to stay close?”
• Remind them they are safe: People in the middle of a PTSD episode often feel trapped in the past. Gently remind them where they are and that they are no longer in danger. You might say, “You are safe. You’re in your home, and I’m here with you.”
• Give them space to recover: Some people need time alone after an episode, while others may want to talk. Respect their needs. Once they seem calmer, ask how you can help, but don’t pressure them to explain what happened if they’re not ready.

5 Ways to Manage Flashbacks

Flashbacks can feel intensely aggravating, but learning ways to manage them can help reduce their intensity. These five strategies can bring a sense of control during an episode.

1) Identify early warning signs

Flashbacks don’t always happen without warning. Some people notice subtle signs before one begins, such as increased anxiety, a sense of disconnection, or physical discomfort. Paying attention to these signals can allow for early intervention. If you sense a flashback coming, try grounding techniques or deep breathing right away to prevent it from escalating.

2) Engage your rational mind

During a flashback, the brain reacts as if the trauma is happening again, overriding logical thinking. A helpful technique is to engage the rational part of your brain by: 

• Naming five facts about your present.
• Reminding yourself that the trauma is in the past and cannot hurt you now.
• Counting backward from 100 in intervals of seven or reciting a poem, song lyrics, or something familiar to shift focus.

3) Redirect your senses

Flashbacks often involve sensory memories, making it helpful to engage your senses in a different way. Try:

• Touch: Holding something with a unique texture, such as a rough rock or a soft fabric.
• Smell: Using a calming scent like lavender or peppermint.
• Taste: Sucking on a mint or chewing gum to create a new sensory focus.
• Sound: Playing music, humming, or listening to nature sounds.

4) Use visualization techniques

Guided imagery can help redirect the mind away from the trauma. Some people find relief by imagining a safe place, such as a beach, a quiet forest, or a childhood home. Focusing on the details—what you see, hear, and feel—can help create a sense of security. Another technique is container visualization, where you imagine placing the distressing memory into a locked box or vault, symbolizing that it is separate from the present moment. 

5) Develop a post-flashback recovery plan

After a flashback, feeling drained, anxious, or emotionally raw is normal. Having a self-care plan in place can help with recovery. Some helpful steps include:

• Drinking water and eating a small snack to signal to your body that you are safe.
• Resting in a comfortable place, perhaps with a weighted blanket or soft music.
• Journaling or drawing about the experience to process emotions.
• Talking to a trusted friend, therapist, or support group for reassurance.

Managing flashbacks takes time, but these techniques can help create a sense of control and reduce the fear surrounding them.

How to prevent PTSD flashbacks

While flashbacks can’t always be avoided, specific strategies can help reduce their frequency.

• Identify your triggers: Keeping a journal of flashbacks can help you recognize patterns. If certain places, sounds, or emotions trigger episodes, you can prepare coping strategies in advance.
• Practice stress management: Stress can increase the likelihood of flashbacks. Meditation, yoga, or regular exercise can help lower stress levels.
• Maintain a healthy routine: Lack of sleep, poor nutrition, and irregular schedules can make PTSD symptoms worse. Creating a stable routine can help your body and mind feel more balanced.
• Seek professional support: Therapy, such as CBT (cognitive behavioral therapy) or EMDR (eye movement desensitization and reprocessing), can help process trauma and reduce flashbacks over time.
• Build a support system: Having trusted friends, family, or a support group can provide reassurance and help you cope during challenging moments. You don’t have to face PTSD alone.

Get Help Dealing with PTSD Flashbacks at Connections in Southern California

If you have a mental health issue like PTSD that’s holding you back, reach out to Connections Mental Health in southern California. We offer inpatient programs at our beachside facility to help you get back on track without external stressors and triggers.

 We have small group sizes of just six people, ensuring you get plenty of personalized attention and peer support.

 All treatment plans are personalized, combining evidence-based interventions with holistic treatments to promote whole-body recovery from post-traumatic stress disorder.

When you’re ready to engage with PTSD treatment covered by health insurance, call 844-759-0999 for immediate assistance.

Sources

[1] https://www.goodrx.com/conditions/ptsd/ptsd-flashback

[2] https://www.ncbi.nlm.nih.gov/books/NBK207191/

[3] https://dialecticalbehaviortherapy.com/distress-tolerance/grounding/

[4] https://www.heart.org/en/news/2023/07/07/its-not-just-inspiration-careful-breathing-can-help-your-health

FAQs

What does a PTSD flashback look like?

A PTSD flashback can vary from person to person. Some people experience vivid images, sounds, or sensations that make them feel like they’re reliving the trauma. Others may have emotional flashbacks PTSD, where they suddenly feel the same fear, panic, or distress they had during the event without clear memories.

How long do PTSD flare ups last?

PTSD flare-ups, including flashbacks, can last anywhere from a few seconds to several hours. The intensity of a PTSD episode can also vary, with some episodes feeling like a brief wave of distress and others causing prolonged anxiety, dissociation, or emotional exhaustion. 

How to handle PTSD flashbacks?

Grounding techniques, such as deep breathing, focusing on your surroundings, or using your senses (touching a textured object or smelling something strong), can help bring you back to the present during a flashback PTSD triggers. Reminding yourself that you are safe and that the flashback is not real can also help reduce its intensity.

How do you know you’re traumatized?

Signs of trauma can include intrusive thoughts, nightmares, heightened anxiety, emotional numbness, or avoiding certain places or situations. You may also experience sudden mood changes, difficulty trusting others, or physical symptoms like headaches and fatigue. If these symptoms persist and interfere with daily life, seeking professional support can be helpful.