you explained it perfectly. I uderstand what you are asking-

Yes it used to completely overwhelm me. thats why I started carrying a list of hpone numbers and things to do. that way when one starts hitting all I had to do is follow the list.

At first I couldnt seem to even remember I had the list with me. Then I lstarted paying attention to how I was feeling. With flashbacks there is always a sign that they are on the way, That sign can be small or major for example - a feeling that something isn't right, cant concentrate or sit still, panicky feelings like the heart beating faster, short of breath, heavyness, vison starting to blur, starting to feel a pain somewhere, a headache... the list of possible flashback signs are endless and varies from perosn to person depending on what is different from how they normally feel during times when they are not having a flashback.

Once I learned what my before reactions were I was able to start using the list. At the first sign I would put my headphones and music on. Music helps me to calm down and focus.

over time I have learned that all my flashbacks were not identical in strength so I divided my flashbacks into mild, meduim or hard.

The mild ones are the quick easy no painones. Just a quick picture flash. Sometimes the picture is so fast that I have no idea of the content. I just know that one second theres an uncomfortable hold my breath type of thing (kind of like the same reaction a person would do if someone walked up behind them and shouted boo) then the picture, then I'm back to normal. I have these kind of flashbacks every day and so many I no longer try to count them. My attitude on these is wave the hand, they're just there, who cares, not me.

The medium ones are the ones that last a bit longer for example I keep hearing this annoying clicking/humming noise. it's distracting and lasts for sometimes as long as 5 minutes at a time. Another one I get is a sharp needle piercing/stab like pain that lasts longer than just a few minutes, Pictures that I can see some of the content like a shadow standing in a doorway. Before I have these type fo flashbacks my body tenses up and I feel like I want to run.

the hard ones are very graphic, very painful lasting sometimes up to an hour. right before them I feel like I can't breath, I need to run, hide, get away. basic major panic attack then panic attack with gory painful pictures, sounds, curl the toes type pain.

Once I had this information I was able to put in place things for each type so that I no longer get totally overwhelmed by them. My therapist was a great help and resoure in helping with this.

It took me about 6 months to a year to learn to pay attention and put coping tools in place. Take with your therapist he/she can help you develop the plan that is right for you.