Complex PTSD: From Surviving to Thriving

by Pete Walker

13 Steps for Managing Emotional Flashbacks [Focus on Bold Print when flashback is active] Say to yourself: “I am having a flashback”. Flashbacks take you into a timeless part of the psyche that feels as helpless, hopeless and surrounded by danger as you were in childhood. The feelings and sensations you are experiencing are past memories that cannot hurt you now. Remind yourself: “I feel afraid but I am not in danger! I am safe now, here in the present.” Remember you are now in the safety of the present, far from the danger of the past. Own your right/need to have boundaries. Remind yourself that you do not have to allow anyone to mistreat you; you are free to leave dangerous situations and protest unfair behavior. Speak reassuringly to the Inner Child. The child needs to know that you love her/him unconditionally– that s/he can come to you for comfort and protection when s/he feels lost and scared. Deconstruct eternity thinking. In childhood, fear and abandonment felt endless – a safer future was unimaginable. Remember this flashback will pass as it always has before. Remind yourself that you are in an adult body with allies, skills and resources to protect you that you never had as a child. [Feeling small and fragile is a sign of a flashback.] Ease back into your body. Fear launches you into “heady” worrying, or numbing and spacing out. [a] Gently ask your body to Relax: feel each of your major muscle groups and softly encourage them to relax. [Tightened muscles send f...