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This worksheet provides structured coping strategies: grounding in the present, using self-talk to remind yourself you are safe, separating past from present through labeling, and engaging in internal communication questions. It also covers breathing techniques and identifying personal safety supports.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/coping-with-flashbacks-objective-to-reduce-the-discomfort-associated-with-flashbacks/132994/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/coping-with-flashbacks-objective-to-reduce-the-discomfort-associated-with-flashbacks/132994.png","ImageObject",300,407,{"name":92,"@type":93},"Ezra","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-09-11","2026-08-20",true,{"@type":102,"interactionType":103,"userInteractionCount":39},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"What exactly is a flashback, and why can it feel real?","Question",{"text":112,"@type":113},"A flashback occurs when memories of a past trauma feel as if they are taking place in the present moment. During a flashback, it can be challenging to connect with reality.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"How can grounding reduce the intensity of a flashback?",{"text":117,"@type":113},"Grounding helps orient you to the present day, your body, and sense of self. As you ground, the intensity of the flashback can diminish so you can use other coping skills.",{"name":119,"@type":110,"acceptedAnswer":120},"What self-talk statements can help during a flashback?",{"text":121,"@type":113},"Self-talk can reinforce that the event is over and you are safe. Examples include reminding yourself it is “just a flashback,” that you are safe now, and that it will not last forever.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},132994,1787212439,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":39,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":29,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":129,"read_time":143},1099514068035,"https://ap-avatar.wpscdn.com/davatar_276721f389ce27ea32af1340a28f341c","Coping with Flashbacks  \nObjec􀆟ve  \nTo reduce the discomfort associated with flashbacks.  \nWhat to Know  \nA flashback occurs when memories of a past trauma feel as if they are taking place in the present moment. During a flashback it can be challenging to connect with reality. Flashbacks may seem random, but they can be triggered by ordinary experiences connected with the senses (for example, someone’s tone of voice, a specific scent, or a loud noise) . They are a normal response to trauma, and there are steps you can take to cope. This worksheet will help you create a coping plan for when you have flashbacks.  \n1. Ground. The first step is to get grounded—your other coping skills will not be as effec􀆟ve if you are not oriented to the present day, your body, and sense of self. As you ground, the intensity of the flashback will diminish, allowing you to use other skills to cope.  \nHere are some ways to ground.  \n• Open your eyes, pay aten􀆟on, look around, and listen. Label five things you can see, five things of a single color, five things of one shape. No􀆟ce what you hear. Is it nearby or faraway? Loud or so􀅌? Pleasant or annoying?  \n• Place your feet firmly on the floor. Become rooted to the space you are in.  \n• Sit upright and remind yourself of the date, your age, where you are, and that you are safe.  \n• Wiggle your toes and finger􀆟ps. Slowly work up your body un􀆟l you regain control.  \n• Inhale strong aromas like coffee, candles, citrus fruit, or scented lo􀆟on.  \n• Chew gum or eat a meal or snack. Drink a cold or hot beverage.  \n• Run your fingers over unique textures, like a zipper, pet’s fur, stone, or fidget item. What else grounds you?  \n______________________________________________________________________________  \n______________________________________________________________________________  \nWhat will you do to ground when you experience a flashback?  \n______________________________________________________________________________  \n______________________________________________________________________________  \n2. Engage in self-talk. Tell yourself you are having a flashback and remind yourself the actual event is over, and you are safe. Self-talk can be part of grounding or used to keep you calm and steady while you use other techniques. Say things like:  \n“This is just a flashback—it’s not real. This isn’t happening right now.”  \n“I’m safe now. No one is harming me. There’s no threat to my safety in this moment.”“This won’t last forever. I have the power to make my symptoms go away.”  \n“I’m competent, capable, and I’ve done this before.”  \n“It's important that I get grounded. I can do this.”  \n“I can ask for help.”  \n“This is temporary, and I can feel it ge􀆫ng easier already. I’ll be okay.”  \n“I’m in control. I get to decide when and how this ends. I have the power now.”  \nYou may choose a mantra or phrase that feels right to you, something you will remember when you need it. What might you say to yourself?  \n\n|  |\n| --- |\n|  |\n\n3. Separate the past from the present. This is a tool loved ones can help you with. During a flashback, it can be easy to get disoriented. You may feel like you are a young child, or in a completely different environment. Label all the things that are different now from the past event you are reliving. Do this in your mind, out loud, in wri􀆟ng, or some other crea􀆟ve way. Here are some examples:  \n[look at your body] “These are adult hands and feet. I can drive, I’m taller now, and I’m xx years old.” Observe physical changes like tatoos, wrinkles, and so on.  \n“There were no smartphones back then, and I didn't have a laptop like this.” No􀆟ce other things that did not exist at the 􀆟me of the event.  \n“I have a voice and I’m not a helpless child. Before I would have been too scared to say anything.” [use your voice to prove it is safe to do so]  \nLabel any other life changes since the trauma: geographic loca􀆟ons, profession, people you know now, people that have died, pets you now have, and so on. List popular ","cbCaii7wJap0j4ZW","https://ap.wps.com/l/cbCaii7wJap0j4ZW","pdf",229432,"English","# Objective\n# What to Know\n# Ground\n## Ways to ground\n# Engage in self-talk\n# Separate the past from the present\n# Use internal communication\n# Breathe\n# Recognize what makes you feel safe","[{\"question\":\"What exactly is a flashback, and why can it feel real?\",\"answer\":\"A flashback occurs when memories of a past trauma feel as if they are taking place in the present moment. During a flashback, it can be challenging to connect with reality.\"},{\"question\":\"How can grounding reduce the intensity of a flashback?\",\"answer\":\"Grounding helps orient you to the present day, your body, and sense of self. As you ground, the intensity of the flashback can diminish so you can use other coping skills.\"},{\"question\":\"What self-talk statements can help during a flashback?\",\"answer\":\"Self-talk can reinforce that the event is over and you are safe. Examples include reminding yourself it is “just a flashback,” that you are safe now, and that it will not last forever.\"}]","Coping with Flashbacks - Objective - To reduce the discomfort associated with flashbacks | PDF",15]