Hi precious,
Flashbacks are not fun nor are nightmares.
When you have flashbacks, do you know how to "ground" yourself? Some grounding techniques to keep you in the present are listed below.
Also, it's really important for you to pray each night before you go to bed and ask Abba (God) to cover you with the blood of Yeshua (Jesus). I also pray on the full armour of God as mentioned in Ephesians 6. This is what I pray:
"Father God I come to you in the name of Your son Jesus who died & rose from the dead for remission of all sin. I plead the blood of Jesus over my mind, body, soul, and spirit and ask for Your protection. I put on the whole armour of God - I put on the helmet of salvation, take up the sword of the Spirit and shield of faith, I put on the breastplate of righteousness, the belt of truth, and fit my feet with the gospel of peace. Thank you for protecting me this night and show me how to process the memories which are coming to me and rely on You for healing. I need You God and I need Your grace to get through this. In Jesus' name, Amen. "
Praying the above and talking to God like He's right there in the room with you (He is!) is what I find the most helpful. It is Abba who allows us to remember the traumas done to us when He knows we are able to handle it. It's not pleasant but the bible says "You will know the truth and the truth will set you free" (Jn 8:32) .. unfortunately the truth, for us, is not pleasant but it is the way to freedom as we work through what was done to us..
God bless you precious one.. Here are some grounding techniques:
Mental Grounding
Describe your environment in detail, using all your senses-for example, “The walls are white; there are five pink chairs; there is a wooden bookshelf against the wall…”Describe objects, sounds, textures, colors, smells, shapes, numbers, and the temperature. You can do this anywhere.
Play a “categories” game with yourself. Try to think of “types of dogs,” “jazz musicians,” “states that begin with A…”
Do an age progression. If you have regressed to a younger age (e.g., 8 years old), you can slowly work your way back up until you are back to your current age.
Describe an everyday activity in great detail. For example, describe the meal that you cook (e.g., “First I peel the potatoes and cut them into quarters…
Imagine. Use an image: Glide along on skates away from your pain; change the TV channel to get to a better show; think of a wall as a buffer between you and your pain.
Say a safety statement. “My name is ______; I am safe right now. I am in the present, not in the past.”
Read something, saying each word to yourself. Or read each letter backward so that you focus on the letters and not on the meaning of the words.
Use humor. Think of something funny to jolt yourself out of your mood.
Count to 10 or say the alphabet, very s…l…o…w…l…y.
Physical Grounding
Run cool or warm water over your hands.
Grab tightly onto your chair as hard as you can.
Touch various objects around you: a pen, keys, your clothing, the wall….
Dig your heels into the floor-literally “grounding” them! Notice the tension centered in your heels as you do this. Remind yourself you are connected to the ground.
Carry a grounding object in your pocket, which you can touch when ever you feel triggered.
Jump up and down
Notice your body: the weight of your body in the chair; wiggle your toes in your socks; the feel of your chair against your back…
Stretch. Roll your head around; extend your fingers…
Clench and release your fists.
Walk slowly; notice each footstep, saying “left or “right”…
Eat something, describing the flavors in detail to your self.
Focus on your breathing, notice each inhale and exhale.
Soothing Grounding
Say kind statements, as if you were talking to a small child-for example, “you are a good person going through a hard time. You’ll get through this.”
Think of favorites. Think of your favorite color, animal, season, food, time of day…
Picture people you care about (e.g., your children), look at a photograph.
Remember the words to an inspiring song, quote, or poem.
Remember a safe place. Describe the place that you find so soothing.
Say a coping statement: “I can handle this.”
Plan a safe treat for yourself, such as a certain desert.
Think of things you are looking forward to in the next week-perhaps time with a friend, going to a movie.
