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Guidance focuses on regaining control in the present through relaxation, grounding, identifying safe places, using support, and practicing a structured flashback protocol with breathing to reduce intensity and frequency over time.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/flashbacks-and-nightmares-coping-strategies-and-flashback-protocol/132997/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/flashbacks-and-nightmares-coping-strategies-and-flashback-protocol/132997.png","ImageObject",300,407,{"name":42,"@type":43},"Levi","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-09-11","2026-08-20",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",13,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What are flashbacks and how do they typically feel?","Question",{"text":63,"@type":64},"Flashbacks are memories that reappear in consciousness through sensory cues such as smell, taste, sound, images, and emotion. They can feel frightening, sometimes likened to nightmares that happen while awake, with panic or dread.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"Why can flashbacks feel hard to control?",{"text":68,"@type":64},"Flashbacks can feel powerless because memories emerge without predictable control over when or where they appear. Acknowledging that they are memories helps reduce fear over time.",{"name":70,"@type":61,"acceptedAnswer":71},"What coping steps and breathing exercises are recommended during a flashback?",{"text":72,"@type":64},"The guidance recommends relaxation, checking surroundings in the present, grounding by touching something safe, locating or imagining a safe place, and contacting support. 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It might be a smell, a taste, a sound, animage, an emotion, or a combination of these things. It might last a moment or linger on for weeks.  \nFlashbacks can be described in many different ways. Some people describe flashbacks as being like nightmares that happen to you while you are awake, remembering memories, or re-experiencing the assault. As well, people may describe smelling alcohol or perfume when there is no one present, hearing a word over and over again in their heads, feeling panic or dread, or seeing pictures, like snapshots or a movie in their head. Whatever terms you use to describe them, they are usually very frightening experiences.  \nYou may feel powerless, because you are unable to control when and where these memories may emerge. It could feel odd, but acknowledge these. Allow yourself to feel them. This may feel painful and frightening at first, however, flashbacks will lose their intensity over time. Remember, they are memories.  \nSome strategies to try when experiencing a flashback  \n Relaxing may help reduce the stress that comes with a flashback. Initially this will be difficult, but the skill of ‘relaxing’ (which is not easy) will get easier by using the strategies on this list.  \n Remind yourself that the abuse is not happening now. Consciously take a check of your surroundings, of whom you are with etc, in the ‘now’.  \n If you are feeling pulled into the past, touch or grip something that feels safe- like a table, chair, a toy or a pet. This will help to ‘ground’ and stabilise us in the present moment.  \n Locate ( perhaps pre identify this at an earlier time) a safe place, then breathe deeply and slowly. If you re unable to get to a place that you consider safe, then imagine one (it would be helpful to have this pre imagined) . Or, you could perhaps look at a photograph, a memento, an artwork or an inspirational quote of meaning to yourself. Consider carrying something with you at all times to use as your cue/ reminder for calm.  \n Find or call a support person. If you are unable to contact them, remember their support and encouragement. Think of what they would say to you now to assist you to feel ‘stronger’ in managing this.  \n Use the flashback protocol shown below. With practice working through these questions may help to lessen the intensity and frequency of your flashbacks.  \nFlashback protocol*  \nThese questions will help you acknowledge your feelings and ground you in the present  \nRight now, I’m feeling (describe your emotions, for example fear)  \nI’m sensing in my body (describe your bodily sensations, for example nausea or butterflies in my stomach) Because I’m remembering ( name the trauma only-do not go into details)  \nI am looking around where I am now, in (the place you are now and the month and year)  \nI can see (describe some things you can see now) So, I know ( name the trauma again)  \nIs not happening anymore  \nWhen we are stressed, we sometimes forget to breathe. It is helpful to shift our attention away from the flashback or nightmare and concentrate on breathing deeply and slowly. Diverting your thoughts from the flashback to breathing and counting will calm you and help to ease the flashback from your mind.  \nTips on how to breathe deeply and slowly  \nRepeat the following sequence three times:  \n1-Close your mouth. Take a big, deep breath in and slowly count to three. Imagine your breath going all the way down into your stomach.  \n2-Pause for a count of one while holding that breath in  \n3-Open your mouth and slowly let all your breath out while counting to three  \nIts up to you whether you keep your eyes open or not. If you do not keep them open, try to focus on something that’s not moving.  \n*adapted from Rothschild, B (2000) . The Body Remembers: The Psychophysiology of Trauma and Trauma Treatment. New York: W.W. Norton  \nThis information cannot be reproduced without prior approval from Gi","cbCaipmTwywHd0HV","https://ap.wps.com/l/cbCaipmTwywHd0HV","pdf",2694307,"English","# Understanding flashbacks and related nightmares\n## Definition and common experiences\n## Why they feel powerless\n# Coping strategies for flashbacks\n## Relaxing and reorienting to the present\n## Grounding with safe objects and safe-place thinking\n## Seeking support and using reminders\n## The flashback protocol\n# Breathing techniques to ease flashbacks","[{\"question\":\"What are flashbacks and how do they typically feel?\",\"answer\":\"Flashbacks are memories that reappear in consciousness through sensory cues such as smell, taste, sound, images, and emotion. They can feel frightening, sometimes likened to nightmares that happen while awake, with panic or dread.\"},{\"question\":\"Why can flashbacks feel hard to control?\",\"answer\":\"Flashbacks can feel powerless because memories emerge without predictable control over when or where they appear. Acknowledging that they are memories helps reduce fear over time.\"},{\"question\":\"What coping steps and breathing exercises are recommended during a flashback?\",\"answer\":\"The guidance recommends relaxation, checking surroundings in the present, grounding by touching something safe, locating or imagining a safe place, and contacting support. It also includes a breathing sequence: inhale deeply and count to three, pause holding the breath, then exhale slowly and count to three, repeating the sequence three times.\"}]","Flashbacks and Nightmares - Coping Strategies and Flashback Protocol | PDF"]