Flashbacks

[Kristen.NewCreation]

Recently I had a couple surgeries back to back, so I've been away for a while. One of the problems from the surgeries is that I've started having flashbacks of my abuse again. My therapist and I are talking about ways to help manage them.

What have you found helps with flashbacks to control them or reduce the impact of them?

Kristen

 

[Lily76_]

• Sound: Turn on loud music
  Loud, jarring music will be hard to ignore. And as a result, your attention will be directed to that noise, bringing you into the present moment.
• Touch: Grip a piece of ice
  If you notice that you are slipping into a flashback or a dissociative state, hold onto a piece of ice. It will be difficult to direct your attention away from the extreme coldness of the ice, forcing you to stay in touch with the present moment.
• Smell: Sniff some strong peppermint
  When you smell something strong, it is very hard to focus on anything else. In this way, smelling peppermint can bring you into the present moment, slowing down or stopping altogether a flashback or an episode of dissociation.
• Taste: Bite into a lemon
  The sourness of a lemon and the strong sensation it produces in your mouth when you bite into it can force you to stay in the present moment.
• Sight: Take an inventory of everything around you
  Connect with the present moment by listing everything around you. Identify all the colors you see. Count all the pieces of furniture around you. List off all the noises you hear. Taking an inventory of your immediate environment can directly connect you with the present moment

 

[makeitwork]

music i listen to chrisitan radio station k love, journaling, i read my bible, clean my house, or workout.

i no longer have flashbacks, triggers, or nightmares, soon this will happen to you.

hope this helps

 

[Kristen.NewCreation]

Thank you both for your feedback. we have been doing many of those, but I will try the ice. We haven't tried that yet.

makeitwork, I had stopped having flashbacks until the surgeries, and then they started again. We've discussed the feeling of being out of control as possibly an issue that has been stirred up. I didn't have control as a child, and now once again I've not had control during the surgeries.

I don't know if that's it, but that's one thing we've identified.

 

[RuthD]

When I have flashbacks it's hard. My meds help them to stop but I still have some when stressed. I'm praying they stop and I agree you may be having them because you had no control over the surgeries. You make it through the surgeries, praise God. I am praying for you. God bless you.

 

[LovebirdsFlying]

I find I have to change my environment and activity altogether. It seems to be the only way to stop the thoughts in their tracks.

 

[NoddaProbBob]

I agree with what has been posted before me. It has to be an environmental change. Not just the physical environment, but also the environment of your mind.
Something I was skeptical of was the "Happy Place" technique. I spent part of one session working on creating a "happy place" with my therapist. And it was more than just thinking about a place that I'd rather be. It was very specific. Even describing the temperature of the air, night or day, whether or not people were with me, animals, etc. and then being able to recreate that place during times of mental distress or flashbacks.
I would suggest doing some research on this technique. It has been successful for me and has even helped calm me so that I could sleep.
I wish you well

 

[Kristen.NewCreation]

Thank you. Your responses are helpful.. I appreciate the prayers as well.

 

[Johnnz]

As you work through the underlying issues the flashbacks will decrease in severity and frequency. Your therapist will help you with that.

Also, just tell Jesus about them quietly and ask for some help from Him directly. Commit your sleep to Him.

John
NZ

 

[Phogg]

I had to just sort of live through them. I rocked and cried a lot Crying is good. Things would come back in fragments which repeated over and over, that eventually arranged in chronological and resolved into events.

.
Now when things come out I just work through them gradually and dont try to divert myself away and let them build up.

I spend time in chatrooms on Rape and CSA support sites when things are bad. It helps to be sort of with people who have been there, but sort of secluded at the same time.

When things are awful I have needed meds to let me sleep, and in patient treatment is there as last resort. Therapy is good too. I see a Christian counselor on Tuesdays.

 

[Kristen.NewCreation]

Thank you for your responses...

I see a Christian therapist weekly, and it has been very helpful. Just the recent events have thrown me a curve ball.

I find it difficult to focus enough to pray when having the flashbacks. I do try to remember to put on praise music as most of them occur around a certain time of the day. It has helped some.

 

[Johnnz]

If you are touching areas with your therapist than can lead to an increase in flashbacks and nightmares. Sorry about that. But its the path to healing and they will become less and less.

John
NZ

 

[Kristen.NewCreation]

Yeah, you're right.

 

[Colleen1]

Recently I had a couple surgeries back to back, so I've been away for a while. One of the problems from the surgeries is that I've started having flashbacks of my abuse again. My therapist and I are talking about ways to help manage them.

What have you found helps with flashbacks to control them or reduce the impact of them?

Kristen

I've not had flashbacks in a while but when I did and now when I feel angst, positive, calming, simple lines I can easily remember to tell myself help. E.G. "I'm okay" When I feel angst that simple statement reminds me of the things I need to remember. It's like a domino effect for my positive realistic thoughts to kick in.

I also find music and things that make me feel more comfortable physically. Things such as comfortable clothing, shoes, etc can actually help me feel more relaxed. Lot's of times I carry my ipod with me when I'm going to places that tend to make me feel anxious.

 

[Colleen1]

• Sight: Take an inventory of everything around you
  Connect with the present moment by listing everything around you. Identify all the colors you see. Count all the pieces of furniture around you. List off all the noises you hear. Taking an inventory of your immediate environment can directly connect you with the present moment

Yes, I found this to be very helpful too.

 

[Colleen1]

It helps to be sort of with people who have been there, but sort of secluded at the same time.

Yes, I find that helpful too when I feel upset. Even being around people here apart from the internet is helpful if it's in an evironment and manner in which I'm comfortable or feel some control.