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How Do I Stop Flashbacks

Understanding the patterns behind this experience

← All Questions

How Do I Stop Flashbacks

Short Answer

Flashbacks feel like being stabbed in the chest with a cold iron. You can start by take deep, slow breaths for 30 seconds. inhale through your nose, hold for a count of four, and exhale through your mouth..

What This Means

Flashbacks feel like being stabbed in the chest with a cold iron. Your heart races, your stomach twists into knots, and every breath feels like it might snap you in half.

Why This Happens

Your body's fight-or-flight response kicks in when you're reminded of past trauma. It's a survival mechanism that prepares you to either run away or defend yourself again, even though the threat is long gone.

What Can Help

  • Try right now: Take deep, slow breaths for 30 seconds. Inhale through your nose, hold for a count of four, and exhale through your mouth.
  • Clench and release your fists in a tight grip for 15 seconds to shift your focus from the flashback.
  • Stomp your feet on the ground or shake your legs vigorously for 20 seconds to disrupt the physical sensations tied to the trauma.
  • Press firmly on the inside of your thighs with both hands for 30 seconds. This can help release tension and redirect your body's energy.
  • Listen to a soothing sound track or nature sounds for 5 minutes to distract from the flashback and calm your nervous system.

When to Seek Support

If flashbacks become overwhelming, interfering with daily life, or if you feel unable to control them despite trying these actions, it's time to seek help from someone who can provide professional support.

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Research References

This content is grounded in scientific research on trauma and nervous system regulation:

  • Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.
  • Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton.
  • Felitti, V. J., et al. (1998). "Relationship of childhood abuse and household dysfunction to many of the leading causes of death in adults." American Journal of Preventive Medicine, 14(4), 245-258. (ACE Study)
  • Levine, P. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.

Note: This content is educational and for informational purposes. It is not a substitute for professional medical or mental health care.

Robert Greene

About the Author

Robert Greene is the author and founder of Unfiltered Wisdom, a US Navy veteran, and a trauma survivor with over 10 years of experience in nervous system regulation and somatic healing. He is certified in Yoga for Meditation from the Yogic School of Mystic Arts (Dharamsala, India, 2016) and affiliated with Holistic Veterans, a 501(c)(3) nonprofit serving veterans in Santa Cruz, California.

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