(Tw for flashbacks) I think I've been having tactile flashbacks recently. (Idk it started when I started doing trauma processing so it seems related and it has to do with my trauma.) Do you have any advice on handling/grounding for tactile flashbacks specifically? I've been trying to ground but for some reason it's been really hard. Thanks, and sorry if this is too much in any way. You don't have to answer if it's uncomfortable or anything.
Hello! I’d like to start off with saying that tactile flashbacks can be really distressing, considering they take over one of our most important senses, and that makes it harder to ground yourself. So any of these tips might not work/may take a while to work. But I sincerely hope that something i say may be able to help you
5 Tips for dealing with tactile flashbacks
1. Remind yourself where you are
With any flashback it’s important to remind yourself of where you are. Focus really hard on the present.
If you can still see the room you’re in, pay close attention to everything around you.
If you can still hear things around you, focus on any sounds you can here
If you can still feel things other than the flashback, focus on that. If you can still feel things with your hand, touch random things around the room. Focus on the textures and sensations of everything you touch.
Focusing on other feelings and senses will help distract yourself from the flashback
2. Stay in a safe place
If you can safely be alone then I suggest doing that. Even if you’re in public and you’re hiding in an empty room. If you are already alone, moving to a different room could help depending on what triggered the flashback
3. Avoid unwanted stimulation
This is why being alone is important. Nothing makes a tactile flashback worse then being touched when you don’t want to be. Make sure to stay in a safe and calming environment where you know you’ll be safe from any unwanted touches
4. Find people you trust
This one is a bit contradictory to the last two but sometimes being with someone can be more affective than being alone. Close friends, close relatives, an FP or an SP could really help in the case of a flashback. In my personal experience it really helps to have someone reminding you of where you are. If you’re ok with physical contact and you know it won’t trigger you more, having someone touch your arm or hold your hand can also be used to distract from the flashback
5. PAY ATTENTION
this one is easier said than done. But it’s important that you pay attention to what caused this flashback. Take note of everything that happens before and during the flashback. Even if it doesn’t seem like it could be a trigger, it’s almost impossible to know what will and will not cause a flashback unless you know for sure what triggered it. Pay attention to what happens whenever you have a flashback and see if you can find any patterns, then try to avoid all triggers whenever possible
Tactile flashbacks can be really difficult and I’m really sorry that you’re having difficulty grounding. I hope you can use some of this advice to your advantage.