WHAT
ARE FLASHBACKS?
Many people who have experienced sexual abuse, rape or
any other traumatic event can go on to experience flashbacks.
Flashbacks are a memory of a frightening or painful experience,
which occurred either in childhood or adult life. It tends not to
be like an ordinary memory, but more a sudden and unexpected intrusion
that are usually experienced as a single slide from a slide show,
a snapshot or photograph that flashes repeatedly or like clip from
a video.
They often occur in an instant and can be accompanied
by intense feelings or physical sensations known as "body memories",
which may have been felt at the time of the original abuse.
Not everyone's flashbacks are visual and take the form
of words and phrases or sounds that were heard in the past.
Flashbacks can happen at any time, anywhere and can often
occur without warning.
Smells, words or phrases can act as a trigger and that
can, instantly or maybe sometime later, provoke a memory which feels
as real as when it originally happened and can be as frightening.
Sometimes a flashback can occur in response to the survivor hearing
voices that tell them to do things i.e. harm herself or someone
else.
HOW
TO COPE
Try to remind yourself that it is not happening now, it
belongs in the past. It may be useful to look around you and take
note of what is happening in the here and now.
You may find it reassuring or grounding to carry a stone
or something familiar and comforting in your pocket that you can
stroke, hold or rub when a flashback occurs.
Some women keep an elastic band around their wrist and
ping it to try and bring them back to the here and now.
Try to take slow, deep breaths to steady your breathing.
This can help prevent a panic attack.
If the flashback occurs whilst you are out and about try
to get yourself to somewhere that you feel safe and secure.
If you are wakened by a flashback, also known as a "night
terror", try to write it down, then go and have something warm to
drink, watch some TV, listen to music or do something else that
you find relaxing. It's often best not to try and sleep until you
have been able to relax for a while.
If this is a new memory it may be useful to write it down
or tell someone you trust - though it can be painful to speak about,
talking it over with someone can help aid the healing process.
If you self harm/injure in response to a flashback try
to take some precautions to minimize the longer term harm that you
might do to yourself (see Self Harm/Self
Injury).
Keep a list of appropriate people you can contact in the
event of experiencing a flashback.
It may be useful in the short-term to avoid known things
that trigger flashbacks, although none of us can control when they
occur. However be careful not to create "no-go" areas as this can
lead to your world becoming smaller and smaller. Sometimes feelings
created by different places or situations need to be faced - again
this can help with the healing process.
Remember flashbacks are a normal response to your individual
experience.
Bristol Crisis Service For Women (0117) 925 1119
Samaritans (National Helpline) (08457) 909 090
Genito-Urinary Clinic (01382) 425 542
Police (Family Protection Unit) (01382) 665 117
