FLASHBACK INTERVENTION TOOL
by Darling Villena-Mata, Ph.D. (a tool taught by Roger Melton)
This "flashback" intervention tool can be used as a first aid emergency tool. The tool is used to help the person stay in or get back into the present. The term "flashback" refers to any trigger that evokes a past event as though it is happening again. For our discussion, "flashback" is referring to negative experiences in the past, such as trauma. Note, this is not a tool to be substituted for ongoing assistance from a qualified person who is versed in trauma.
Background
We normally learn from intellect to emotions to body. Many unresolved traumas of long ago may be triggered by the most recent traumas (e.g., September 11 attacks, bioterrorism, flying experiences, floods, divorces, shootings, being fired, unexpected touch or tone of voice, etc.).
Trauma enters in reverse order of “normal” learning. Body to emotions, and maybe to intellect. Almost all of the psychological traumas are housed in the body. Time is different for the body as it is for the intellect, the psyche, and the emotions.
Examples of Symptoms That May Lead into A Negative Flashback and/or Being Triggered:
(Key Concept: they come on suddenly when a trigger appears, you need not have all but some)
-blanking out at certain words/sentences
-dizziness
-headache (e.g., when a particular subject matter is being discussed)
-stomach ache
-nausea
-bored suddenly and anxious to leave
-disoriented
-sudden tension in muscles
-change in breathing
-knot in throat
-feeling suddenly angry/defensive
-hearing seems distorted
-dry mouth
-sudden thirst
-sweaty palms
-getting suddenly distracted
-changes in body posture
-suddenly feeling very cold in body's extremities (hands/feet)
-feeling hot in the center of the body
NEGATIVE FLASHBACKS AND TRIGGERS: HELPFUL HINTS
See if what you are experiencing is a trigger to a memory of trauma or if indeed you are truly currently being life-threatened here in the present. If you are able to, use time as an ally.
Is your fight/flight/freeze being activated? Are you reliving the same exact trauma as in your memories?
GET CLEAR: If it is a reminder or a warning of an impending real threat to you, then feel free to remove yourself from the situation.
IF THIS IS A TRIGGER TO A PAST EVENT:
1.Tell yourself that you are having a flashback and being highly triggered.
2.Remind yourself that the trigger is about the past, not a trauma that is happeningright now at
that very second. The actual event took place in the past. What has triggered you is a
reminder of that PAST experience.
3.Get grounded. This may mean stomping your feet on the ground to connect your mind
with your body. It also reminds your body and mind that you have feet to run away or
to kick if you need to. You have tools.
4.Say your name outloud, today’s date and day so as to remind you that this is the
present and not the date and day of the (past) trauma.
5.BREATHE. When we get scared or ready to fight, we stop the normal breathing. We
often forget to breathe or we hyperventilate (breathe too fast). Try to slowly deep
breathe so as to RELAX the body and calm your mind as well. Remember unless you are truly in a life-threatening situation, allow your breath go back to a normal slow breathing. Try to yawn several times.
6.Honor your boundaries. if you are angry, you might want space. If you are feeling sad
and/or frightened, you might want someone near you. You choose which is best for you.
7.Get in touch with your PRESENT SELF. Remind yourself that you are now an Adult
and have more tools and resources to help you than that time of the trauma. Get the support that you need (therapist, friend/family member that you can trust and feel safe with, etc.).
Example: (repeat over and over until the charge is gone.)
I recognized that I am being 'triggered.'
I say to myself, "My name is Josefina Irma Doe. I am forty years old. I am in my living room. It is December 15th of the year 2001." (I am stomping my feet and clapping my hands while I am talking outloud) "I am in the present (looking around while breathing slower and deeper, with occasional yawns), the date again is...." "My name now is ...." and so on.
The above steps are an intervention tool for flashbacks. It is highly advisable to seek help from a mental health professional versed in traumas and in flashbacks.
REMEMBER: BE GENTLE WITH YOURSELF!
©2001 Flashback Intervention Tool. D. Villena-Mata
For information, contact Dr. Villena-Mata at