Coping with Triggers/Flashbacks

1.Tell yourself that you are having a flashbackand that you are safe now.

2. Remind yourself that the worst is over.
The feelings and sensations you are experiencing are memories of the past. The actual event has already occurred and you survived. Now it is the time to let out the terror, rage, hurt, and/or panic. Now is the time to honour your experience.

3. Breathe.
When we get scared we stop breathing normally. As a result, our body begins to panic from the lack of oxygen, which in itself causes a great deal of panic feelings; pounding in the head, tightness, sweating, feeling faint, shakiness, and dizziness. When we breathe deeply enough, the panic feeling can decrease. Breathing deeply means breathing in so that your diaphragm expands. If you were to put your hand on your stomach, your stomach would push against your hand when you inhale.

4.Get grounded.
This means stamping your feet on the ground to remind yourself that you have feet and can get away now if you need to. (There may have been times before when you could not get away, now you can.) Being aware of all five senses can also help you ground yourself.

5.Reorient to the present.
Begin to use your five senses in the present. Look around and see the colours in the room, the shapes of things, the people near, etc. Listen to the sounds in the room: your breathing, traffic, birds, people, cars, etc. Feel your body and what is touching it: your clothes, your own arms and hands, the chair, or the floor supporting you.

6.Take the time to recover.
Flashbacks can be very powerful. Give yourself time to make the transition from this powerful experience. Don’t expect yourself to jump into other activities right away. Take a nap, a warm bath, or some quiet time. Be kind and gentle with yourself. Do not beat yourself up for having a flashback.

7.Honour your experience.
Appreciate yourself for having survived that horrible time. Respect your body’s need to experience a full range of feelings.

8.Be patient.
It takes time to heal. It takes time to learn appropriate ways of taking care of yourself and developing effective ways of coping in the here and now.

- The University of Alberta Sexual Assualt http://www.sac.ualberta.ca/