Sitting upright, putting my feet on the ground, feeling the floor beneath them. Feeling my weight press into the chair, feeling the armrests or other parts of the chair with my hands. Also focusing on my breathing and trying to just let the thoughts pass by.

Sometimes my T will also say something while I'm having a flashback, but more often than not I can't hear him. He'll usually just give basic instructions on what to do. It usually helps the most that he just sits there and is with me, and when I manage then hearing his voice is nice.