Flashbacks

PTSDlovemycats · Jul 12, 2011, 12:03 AM

K Seriously, what is the best way to deal with flashbacks? I am having a bunch and they are scary and I don't see my T until Thursday and then she is going away for 2 weeks! HELP PLEASE!!

PTSDlovemycats · Jul 12, 2011, 12:27 AM

Anybody?? Stormyangels??

Jul 12, 2011, 12:46 AM

Grounding skills are most important. Things that force you to be in the present. Utilizing all 5 senses that connect you to TODAY. And use stuff that is self soothing. There was a thread a while back about like a crisis survival kit, it's similar to that. Finding stuff that provokes POSITIVE responses from you, connect you to positive influences, and of course is in the present.

Identify 10 things in the room that are blue. 10 things that are soft. 10 things that may smell good. 10 sensations in your body. Even looking through psych central that has 10 posts that are about positive interactions.

Take deep breaths, and tell yourself "I am ok, I will get through this, I am in my ____ room, doing ____, sitting on ____, etc"

I think it's important to acknowledge that you are having flashbacks, but the most important thing is to then move past that and put focus elsewhere.

PTSDlovemycats · Jul 12, 2011, 01:05 AM

10 blue things:

1 my bed
2 a candle
3 a sweatshirt
4 a pen
5 a cushion
6 my pajamas
7 an ornament
8 a bracelet
9 a picture
10 my passport

10 soft things:

1 pillow
2 bed
3 cushion
4 blanket
5 cat
6 other cat
7 pajamas
8 ribbon
9 slippers
10 stuffed dog

10 things that smell good:

1 perfume
2 deodorant
3 candles
4 incense
5 chocolate
6 coffee
7 popcorn
8 flowers
9 potpourri
10 shampoo

10 sensations in my body:

1 feel like i am going to puke
2 feel dizzy
3 feel tingly
4 feel numb
5 feel cold
6 feel shaky
7 feel distant
8 feel foggy
9 feel lightheaded
10 feel tears running down my face.

PTSDlovemycats · Jul 12, 2011, 01:11 AM

It's so hard, I know it isn't happening right now and that I got through it and survived it but it literally feels like it is actually physically happening to me all over again, I sent a 5 page text to my T but I haven't heard back from her. She probably went to bed. I feel scared and like puking and really little like a 3yr old and I want to be with my T right now. The flashbacks seem so vivid right now and I am remembering even more details from what happened; what I was wearing, what he was wearing, things that he said to me and threatened to do to me, and worse things that he did to me and made me do.

I am hurting so bad right now and I want it to stop!

PTSDlovemycats · Jul 12, 2011, 01:46 AM

I'm scared to go to sleep tonight, I don't want to have nightmares...

PTSDlovemycats · Jul 12, 2011, 02:31 AM

I didn't hear back from my T tonight. Clearly she went to bed but I know that she is also having problems with her phone right now. I really wish that I could have talked to her tonight. I need her. I need her to listen to me. I need her to support me. I need her to help me. This post didn't get any replies tonight except the one from Stormyangels which I appreciate. I don't know why nobody else has replied. Maybe not many people were online tonight. I don't know. Sorry for whining and complaining, Just looking for support tonight but I guess sometimes it is the luck of the draw eh?

WePow · Jul 12, 2011, 05:42 AM

(((PTSD)))) Flashbacks are the worst.. uggg. So sorry you are going through them at this point in your healing. When I was doing my trauma work, I would email my T at all hours of the night. It was our understanding that he would not respond and may not even read them. But it was a tool for ME to use to be able to express the pain in a safe way. See if your T will allow you to do something like this with an agreement between the two of you. I know what it is to have those things that have to be said to a real person but not just anyone. I get it.

Elli-Beth · Jul 12, 2011, 06:07 AM

Cats,
I hope you are feeling a little better this morning. That sounds like it was so difficult!
After I had a few nights like that and an emergency session with my T, he made a voice recording on my phone reassuring me that I was ok, and I've used it a few times since. I also make lists like what Stormy suggested and if I'm home I watch something comforting, like a Winnie the Pooh tape. I write it all down to help get it out.
Nothing I do really stops the flashbacks, but they do tend to fade in intensity after the memories have expressed themselves. Its almost like I have to go through them to let my brain finally deal with it. My T says it can be a good thing (even though its horrible at the same time) because it means that my brain is strong enough to finally handle it and that's when the healing can start.
How are you now? Have you heard back yet?

Jul 12, 2011, 06:08 AM

I understand that flashbacks are horrible, and of course we want to be able to reach out to T so that we can be talked through it all. But I'd also encourage that you talk to T about coming up with a plan for when you have a flashback and are on your own. Because stuff like this happens - T's are non-responsive, sleeping, busy, have a crazy phone, etc, etc. And then client's end up feeling alone in a world of hurt. It's not fair. The best thing T can give you to work through flashbacks, is the ability to work through them on your own as best you can.

granite1 · Jul 12, 2011, 06:21 AM

how are you thismorning cats???i hope things are a little calmer for you today

PTSDlovemycats · Jul 12, 2011, 04:56 PM

Quote:

Originally Posted by WePow

(((PTSD)))) Flashbacks are the worst.. uggg. So sorry you are going through them at this point in your healing. When I was doing my trauma work, I would email my T at all hours of the night. It was our understanding that he would not respond and may not even read them. But it was a tool for ME to use to be able to express the pain in a safe way. See if your T will allow you to do something like this with an agreement between the two of you. I know what it is to have those things that have to be said to a real person but not just anyone. I get it.

Thanks WePow, that is a good idea.

PTSDlovemycats · Jul 12, 2011, 04:57 PM

Quote:

Originally Posted by Elli-Beth

Cats,
I hope you are feeling a little better this morning. That sounds like it was so difficult!
After I had a few nights like that and an emergency session with my T, he made a voice recording on my phone reassuring me that I was ok, and I've used it a few times since. I also make lists like what Stormy suggested and if I'm home I watch something comforting, like a Winnie the Pooh tape. I write it all down to help get it out.
Nothing I do really stops the flashbacks, but they do tend to fade in intensity after the memories have expressed themselves. Its almost like I have to go through them to let my brain finally deal with it. My T says it can be a good thing (even though its horrible at the same time) because it means that my brain is strong enough to finally handle it and that's when the healing can start.
How are you now? Have you heard back yet?

Yea, I need a new message on my phone from my T. She had put one on my old phone but I don't have on on my Blackberry yet...

PTSDlovemycats · Jul 12, 2011, 04:58 PM

Quote:

Originally Posted by stormyangels

I understand that flashbacks are horrible, and of course we want to be able to reach out to T so that we can be talked through it all. But I'd also encourage that you talk to T about coming up with a plan for when you have a flashback and are on your own. Because stuff like this happens - T's are non-responsive, sleeping, busy, have a crazy phone, etc, etc. And then client's end up feeling alone in a world of hurt. It's not fair. The best thing T can give you to work through flashbacks, is the ability to work through them on your own as best you can.

Stormy you are right. I definitely need a plan or some coping tools for dealing with this by myself. I really hope that my T calls me tonight so I don't have to wait until Thursday to talk to her about this.

PTSDlovemycats · Jul 12, 2011, 04:59 PM

Quote:

Originally Posted by granite1

how are you thismorning cats???i hope things are a little calmer for you today

Very, very tired. Not much sleep last night due to fear of nightmares...

protector1973 · Jul 12, 2011, 05:10 PM

depends on what flashbacks are about or what there like, soldiers who get flashbacks are being treated with the sounds and sights of warzones to work throught there trauma while in presence of there t. go for a run to burn off some energy.

WePow · Jul 12, 2011, 05:41 PM

Still thinking of you! Keep on letting it out. You can process through this pain.

SillySelf · Jul 12, 2011, 06:15 PM

Quote:

Originally Posted by PTSDlovemycats

K Seriously, what is the best way to deal with flashbacks? I am having a bunch and they are scary and I don't see my T until Thursday and then she is going away for 2 weeks! HELP PLEASE!!

Cats,

I have PTSD also. My therapist just taught me about "Safe Place Imagery" it is basically where you close your eyes and go to a safe place that you have created in your mind. It is a way to escape and run away when we need to.

1.Get comfortable and focus on your breathing for a few minutes. Close your eyes and let tension in your body go with each breath.
2.Release any tension in your body.
3.Imagine a place where you feel calm, peaceful and safe. It may be a place you've been before, somewhere you dreamed of going, somewhere you've seen a picture of, or just a peaceful place that you can create.
4.Look around you in that place, notice colors, shapes, what else do you notice?
5.Notice sounds around you. Sounds far away and near
6.Think about the smells you notice there.
7.Focus on skin sensations...the earth beneath you..the temperature, air
8.Notice the pleasant physical sensations in your body
9.Name your safe place with a word or phrase that can bring back that image any time you need to.
10. You can chose to linger there for a while, just enjoying the peacefulness and serenity. You can leave whenever you want to, just by opening your eyes and being aware of where you are now.

My therapist used this on me today to get me to relax. It worked WONDERS ! I imagined the place I used to run away to and hide as a child. My very own real-life safe place. Oh have I missed that place. It was great to be back there today. My place was in the woods, down a path and ended with a river. I used to sit on a big rock and watch the water flow down the river and listen to the birds. It was my very own safe place.

PTSDlovemycats · Jul 13, 2011, 02:34 AM

My T called me tonight. She said that I made it through last night and that is what I need to be focusing on. She also said that working on grounding skills is my homework and that we are going to work on processing the flashbacks when I see her on Thursday this week. Yuck.

falling star · Jul 13, 2011, 03:06 AM

I am so sorry you are struggling with this. My T told me to put all the bad memories and thoughts in an imaginary box and lock it until time for therapy.It sound silly, but it works for me. I just had one last night. I cried, did my deep breathing, and then mentally put it in my box and locked it. It helped me stop having problems. Maybe you could try that. Falling Star

PTSDlovemycats · Jul 13, 2011, 03:33 AM

Thanks, that is a good idea.

Crew · Jul 13, 2011, 09:58 AM

First PTSD hello!

When I have flashbacks, I have learned to repeat that this is a flashback and it's 2011 and the month is July and just talk out loud if you can so your whole being can feel and hear what your asking your body to do in a way.
I say, this is ONLY a Flashback and I try to write down the basic part of the flashback. Then if I don't know what triggered me into having a flashback, I write down everything I could remember before I had this flashback. Oh also like I have already beat this and this is only a memory. Minimize it until you can get ahold of the memory. Then when your with your T, talk it out with your T and even maybe draw it out but I wouldn't do that until I know without a doubt I won't retrigger myself.

I hopes this helps and if you need to chat, pm me and I don't mind listening....

Crew