#physical flashback

[surviving-trauma-day-by-day]

Am I triggered because I'm experiencing vaginal pain or do I experience vaginal pain because I'm triggered?

Maybe it's both.

[traumasurvivorshelpingsurvivors]

No real TWs, seeking advice and possibly resources (uk-based if you need a location).

I've been experiencing an increase in somatic flashbacks lately. I'm not sure why, but they're happening almost daily, they're very tiring, and they completely incapacitate me for a solid 20-30 minutes at a time due to the pain; I can't move and can barely speak when they're happening, along with the obvious pain-response symptoms like increased breathing and heart rate, which aren't fun to deal with either.

Do any of the mods have experience or advice on dealing with somatic/physical flashbacks? The grounding methods I use for the other types of flashback (eg emotional) don't work so well on these ones.

Hi there,

Physical flashbacks can be really difficult to deal with and can cause a lot of distress. I'm so sorry you're dealing with them. Know that you're not alone in this.

When a somatic flashback occurs, remind yourself that you are safe. Read the time and date and look at a calendar to ground yourself into the present. Remind yourself that what you're feeling is real, but it is not happening right now.

When you're not in the moment, you can work on your mindfulness. This can help your baseline of stress and make it easier to calm your body down during a physical flashback.

Grounding can help stimulate your body in a different way. Shocking yourself into feeling something other than the flashback can help calm your system down. These are called counter-sensations. Here and here are some grounding exercises. Some of my favourites for somatic flashbacks are holding ice, eating sour candy, squeezing my muscles from bottom to top, wiggling my body, taking a hot shower, or taking a freezing shower.

Here are some breathing exercises. Practice these even when you're feeling regulated so it comes easier when you're having a flashback.

Make a self care box to calm yourself down as well. This can include sensory toys, a notebook and pen, candy, something soft, or anything else that offers you comfort and regulation.

Wishing you well.

- Misa

[persecutorlifeandsupport]

Things That Help Me When Having Physical Flashbacks

Note: these are all just things I do when I personally am experiencing these things! they may not work for everyone.

1. A warm drink with a strong flavor. For example, a lot of teas, especially herbal and red teas. It’s grounding and distracting. It’s better if you like the flavor, obviously, but you don’t have to.

2. Engaging in media related to the thing that’s happening. This is one of the things that is going to be the most on the fence for people- for me, it does make the feelings worse. However, it gives me a sense of control and security, which is really helpful when trying to outlast them.

3. Music. Especially music that has a very rich and full sound, and especially over headphones. Again, this is a grounding thing.

4. Dance/Fencing/some other full-body activity. This doesn’t always work, but it can help remind me that I am now and that I can move, that I have control over our/my body.

5. Sometimes venting about it can help. Not in detail, at least I’ve never done that so I don’t know if it’s better or worse, but it can help to get it out. Always ask permission before you do this, though.

[surviving-trauma-day-by-day]

The body memory flashbacks are back and they're awful as always.