Flashbacks and Dissociation in PTSD: How to Deal

March 22, 2023 by andrew

Recalls can be common in PTSD (post-traumatic stress disorder). Many individuals with PTSD struggle to manage recalls as well as dissociation, which may take place as a result of encountering triggers that advise them of the traumatic event they experienced.

Recalls as well as dissociation can be unforeseeable as well as exceptionally disruptive. This is particularly real when individuals are not knowledgeable about their triggers. However, you can take steps to much better manage and protect against recalls and also dissociation as well as remain in the here and now.

Comprehending Flashbacks

Recalls are just one of the re-experiencing signs and symptoms of PTSD. In a recall, you might act or feel as though a traumatic occasion is happening once again.

A recall may be momentary and also you might preserve some link with the here and now minute. Or you might lose all understanding of what’s going on around you and also be taken entirely back to your traumatic occasion.

Comprehending Dissociation

Individuals with PTSD might additionally experience dissociation. Dissociation is an experience where you might really feel detached from yourself and/or your environments.

Comparable to recalls, dissociation may vary from temporarily losing touch with points that are taking place around you, sort of like what happens when you imagine, to having no memories for an extended time period and/or feeling as though you are outside of your body.

Coping Strategies for Flashbacks and also Dissociation

Know Your Triggers

Recalls and also dissociation are typically activated or cued by some sort of pointer of a traumatic occasion. Running into certain people, going to specific locations, or some other demanding experience might cause a flashback.

By knowing what your triggers are, you can try to restrict your direct exposure to those triggers. If that isn’t possible (which is commonly the situation), you can prepare by finding means to deal with your responses to triggers.

Identify Early Warning Signs

Flashbacks as well as dissociation might really feel unpredictable and also uncontrollable. Nevertheless, there are commonly some very early indications that you may be getting on a flashback or a dissociative state. As an example, your surroundings may start to look unclear or you may really feel as though you’re shedding touch with your surroundings, other people, or even on your own.

Flashbacks and also dissociation are much easier to cope with as well as protect against if you can catch them early on. As a result, it’s vital to attempt to boost your recognition of their very early signs.

Following time you experience an episode, revisit what you were feeling and also thinking just before the flashback or dissociation occurred. Attempt to determine as many early signs and symptoms as feasible. The more very early warning signs you can develop, the better able you will be to prevent future episodes.

Find Out Grounding Techniques

As the name indicates, grounding is a particular means of dealing that is developed to “ground” you in today moment. In doing so, you can keep your connection with the here and now minute and also reduce the likelihood that you get on a recall or dissociation. Grounding can be comparable to mindfulness.

Grounding methods use the five detects (audio, touch, view, preference, as well as odor). To get in touch with the present moment, do something that will certainly bring all your attention to the present moment.

  • Sight: Take an inventory of every little thing around you. Connect with today minute by providing whatever around you. Determine all the colors you see. Count all the furniture pieces around you. Taking an inventory of your instant setting can straight link you with the present minute.
  • View: Take a supply of whatever around you. Get in touch with the here and now minute by listing everything around you. Determine all the shades you see. Count all the pieces of furniture around you. Taking an inventory of your immediate atmosphere can directly attach you with today moment.
  • Scent: Sniff some strong pepper mint. When you smell something strong, it’s very hard to focus on anything else. In this way, smelling pepper mint can bring you into today moment, slowing down or stopping a flashback or an episode of dissociation.
  • Noise: Turn on loud songs. Loud, rough music will be difficult to overlook. Therefore, your focus will certainly be directed to that sound, bringing you right into today moment.
  • Preference: Bite right into a lemon. When you attack into it can force you to remain in the existing minute, the sourness of a lemon and the solid experience it generates in your mouth.
  • Touch: If you see that you’re getting on a recall or a dissociative state, hold onto an item of ice. It will certainly be hard to guide your focus far from the severe temperature of the ice, requiring you to remain in touch with today minute.

Switch on loud music. Loud, disconcerting songs will be difficult to disregard. Consequently, your attention will be routed to that sound, bringing you right into the here and now moment.

Attack right into a lemon. When you bite right into it can compel you to remain in the existing minute, the sourness of a lemon and the strong feeling it generates in your mouth.

Hold onto an item of ice if you see that you’re slipping right into a recall or a dissociative state. It will certainly be tough to guide your attention far from the severe temperature of the ice, forcing you to stay in touch with the here and now moment.

Employ the Help of Others

If you understand that you may go to danger for a flashback or dissociation by going into a certain situation, bring along some relied on support.

Make sure that the individual you bring with you is additionally aware of your triggers. They must understand exactly how to tell when you are going into a flashback or dissociative state, and also just how to respond to help you.

Research suggests that PTSD minimizes social support resources, however that having solid social assistance helps lessen the influence of the condition. Connecting for aid as well as building your assistance network are crucial when managing trauma-related symptoms.

Seek Treatment

In the long run, the best way to prevent flashbacks and dissociation is to look for therapy for your PTSD. Experiencing recalls and also dissociation might be an indicator that you are having a hard time to cope or challenge with the traumatic event you experienced. Therapy can help with this.


There are several various sorts of psychotherapy that can be practical for dealing with PTSD and also reducing symptoms of flashbacks and dissociation. A few of these include:

  • Cognitive behavioral therapy (CBT) is a technique to talk therapy that helps individuals recognize as well as alter ideas and sensations that contribute to signs.
  • Cognitive processing therapy (CPT) is a kind of CBT that focuses on changing perceptions of traumatic events.
    Eye activity desensitization as well as reprocessing therapy (EMDR) aids people procedure trauma utilizing bilateral eye activities.

You can discover PTSD therapy providers in your location via the Anxiety Disorder Association of America and also Brain Health USA. The International Society for the Study of Trauma and also Dissociation (ISSTD) likewise supplies a listing of therapists that treat injury and dissociation, along with other sources.


There are no FDA-approved drugs especially for the therapy of flashbacks or dissociation. Some prescription drugs may assist people take care of signs of PTSD. These consist of:

  • Selective serotonin reuptake preventions (SSRIs) such as Zoloft (sertraline), Prozac (fluoxetine), and also Paxil (paroxetine).
  • Discerning norepinephrine reuptake preventions (SNRIs) such as Effexor (venlafaxine).

Strick reminder from Brain Health USA to seek a doctor’s advice in addition to using this app and before making any medical decisions.

Read our previous blog post here: https://brainhealthusa.com/online-health-for-all-closing-the-electronic-divide-to-increase-accessibility/.


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