Jes Posted April 12, 2008 Share Posted April 12, 2008 Compiled by Lauren http://pandys.org/Coping_With_Flashbacks.pdf Coping With Flashbacks -Letting emotions out...allowing ourselves to cry and be upset by it. -Carrying a small stone in pocket everywhere and holding it and trying to connect to the "now". -Sing a song or chant -playing musical instrument. -Take off shoes and feel ground beneath feet, Touch a wall, flat palm. -Looking at the room and naming things. -Herbal calming pills -Doing puzzles; coloring; Scribble in the corner of my paper to focus attention on the writing motion -Have lists of things to do when there is a flashback coming. -Calling a hotline. -Go to a safe spot - bring the phone - grab a pillow - don't bring things that can hurt you - list of phone numbers to call for support including best time to call. -Get space; take a walk. -Reading current magazines (helps to remind you of present) -Cleaning. -Counting backwards from 100. -Keep reminders of good things around me: like cards people have sent -Repeat to myself over and over that it is only a flashback - Aromatherapy: lavender; candles -Relaxation; deep breathing; relaxing music; taking baths -Practicing visualizing things... and then pushing the images to more of a distance. -Exercising -Going with flashback; let them continue and see where they end; just riding them in a safe place is easier and takes less time than trying to fight it; it's a bit like if you are driving on ice and you skid....you are supposed to just let the car skid and not fight it. -Writing flashback down; keeping journal; Making picture of flashback. -Use panic attack techniques if you go into panic attacks when you have flashbacks -Ask others for help: tell them what you need -Remind yourself that you are in the present: think of the year and your age -Think positive thoughts; have affirmation cards with you -Sit up straight and put both feet on the floor -Practice grounding when you don't have a flashback so when you do you know how to do it -Use imagery and go to a safe place in your head -Use your five senses to ground yourself -Drink something cold or hot -Carry something with you that is small and can fit in your hand that is grounding. A stone or little toy will work. -Turn on the lights -Use memory techniques to ground yourself, like saying people's names or naming cities -Pray -Stay away from places where you will be alone or tend to use unhealthy coping skills -Use a containment box to hold the flashback in Link to comment Share on other sites More sharing options...
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