Around 3.9% of the world’s population are suffering from Post-Traumatic Stress Disorder (PTSD) and are enduring the daily distress that flashbacks bring. This happens when they relive the traumatic memories as if they are happening in the present again. Witnessing our loved one go through these flashbacks can be frustrating, and we may feel helpless or even unsure of what to do or say.
In this blog post, our experts from Luxe Recovery will tell you what flashbacks feel like, what PTSD triggers are, and how you can support someone when they experience a flashback.
What is Post-Traumatic Stress Disorder (PTSD)?
PTSD is a mental health condition that develops after we are exposed to a traumatic event such as combat, sexual assault, abuse, natural disaster, or motor vehicle accident. While not all of us who have experienced or witnessed trauma may experience PTSD, for those who do, the symptoms usually persist for several months or even years. The distress that PTSD brings can significantly affect our daily lives, relationships, and overall well-being.
Understanding PTSD Symptoms
If you’re diagnosed with PTSD, you’re likely to experience several symptoms, which can vary in severity and frequency. The most common symptoms are having intrusive thoughts, which are manifested as flashbacks, nightmares, or distressing memories that may feel like you’re reliving the trauma. These thoughts are overwhelming and can come without warning, making it very difficult to focus on the present.
Another symptom of PTSD is avoidance. You might notice that you avoid certain places, people, or situations that could remind you of your traumatic experience. For example, you might refuse to talk about what happened during a car accident or after you were rescued.
Negative changes in mood and thoughts are also common. This is where you can feel guilt about what happened, shame, and hopelessness. In addition, you might also feel constantly on the edge, experiencing difficulty sleeping, irritability, and an exaggerated startle response. These hyperarousals make everyday noises, sudden movements, or unexpected touches cause intense fear and distress to you.
How To Help Someone With PTSD Flashbacks?
When someone you care about experiences a flashback, they may feel completely lost in a terrifying memory. Here are some ways you can support them during episodes of flashbacks:
Stay Calm and Be Supportive
If your loved one is experiencing an episode of flashbacks, the first thing you need to do is to remain calm. The PTSD flashback that your loved one may experience can make them feel as if they’re back in the traumatic event. You should speak with them gently and reassuringly and let them know they’re not alone.
You’ll have to respect their boundaries if they don’t want to be touched. A phrase like ‘you’re safe’ can manage their distress and bring them back to the present moment.
Use Grounding Techniques
Grounding techniques are effective coping strategies to help them out of a flashback by reconnecting them with the present reality. One of the grounding techniques is the 5-4-3-2-1 method, where you’ll guide them to name five things that they see, four things they can touch, three things they hear, two things they smell, and one thing they taste.
Another way you can ground them is by handing them something familiar, such as a stress ball, soft blanket, or any favorite item. These techniques help manage their anxiety by engaging their senses and returning them to the present moment.
Redirect Their Attention
In addition to the grounding technique, you can help them gently redirect their focus or attention. You can ask them to take a sip of water because the sensation of drinking can help them bring themselves back to the moment and reality. Furthermore, you can also play soft music or calming sounds to change the atmosphere so they can feel safe.
Reassure Them After Flashbacks
Once the flashback subsides, they might feel exhausted, disoriented, or even embarrassed because PTSD episodes can be physically and emotionally draining. Let them know that what they’ve experienced is valid. It’s better to reassure them instead of asking them too many questions. You can say ‘That must have been hard for you, but you got through it’ which can help them feel supported.
Seek Professional Help
If you notice that the flashbacks happen frequently and they affect your loved one’s quality of life, then professional treatment is crucial. Encourage them to seek help from a therapist who specializes in trauma treatment. You can also support them by helping them find professionals and accompanying them during consultations.
What Do PTSD Episode Flashbacks Feel Like?
A flashback can feel like being transported back into the traumatic event where you’ll feel the same sensations, emotions, and even pain as when it happened.
For example, you may experience intense fear, panic, or distress, and your body might manifest sweating, shaking, rapid heartbeat, difficulty breathing, and numbness. Some people with PTSD may feel that they’re disconnected from their surroundings, as if they’re trapped in a different time and place.
What Triggers PTSD Flashbacks?
PTSD flashbacks can be triggered by various factors, which may include:
Sensory Triggers
Some of us can instantly transport back to our traumatic experience because of certain sights, sounds, or smells. For example, hearing loud noises like fireworks, sirens, or yelling can make you feel like you’re in danger. Even some physical sensations, such as a particular texture, are more than enough to trigger a flashback.
Emotional Triggers
Certain emotional experiences, such as feeling vulnerable or powerless, can also trigger flashbacks. For example, an argument or conflict between two people can make you feel unsafe even though there’s no real danger.
Situational Triggers
Some triggers are more associated with specific places or events. Being in a location that resembles where your trauma happened can bring back painful memories. For instance, seeing someone who resembles your abuser may trigger PTSD flashback episodes.
PTSD Treatment
While support from loved ones is essential, therapy provides the necessary tools to promote long-term recovery for people who are struggling with PTSD. One of the gold standard treatments is eye movement desensitization and reprocessing (EMDR), which uses guided bilateral movement to help patients process trauma.
In addition, Cognitive Behavioral Therapy (CBT) is likewise effective in identifying and replacing negative thoughts associated with trauma. It helps them to develop coping skills to deal effectively with stressors or triggers.
In some cases, medications such as antidepressants and anxiety medications may be given to manage other distressing symptoms of PTSD.
Encourage Your Loved One To Get Professional Help
If you know someone struggling with PTSD, remind them they don’t have to go through it alone. Your care and patience can make a massive difference for them.
Offer your presence, listen to them without judgment, and most importantly, gently encourage them to seek professional help in a treatment facility such as Luxe Recovery.
