Skip over main navigation
  • Sign up
  • Log in
  • Basket: (0 items)
STARS - Sexual Trauma and Recovery Service
  • Search
  • Facebook
  • Twitter
  • Instagram
Exit site Exit Site Donate
Menu
  • Who we are
    • What we do
    • Our history
    • Our patron
    • Meet the team
  • Get help
    • Our services
      • Independent Sexual Violence Advisor Service
      • Counselling Service
      • Children and Young Persons Service
      • Support Line
    • Make a referral
    • Self-help resources
      • Flashbacks
      • Panic Attacks
      • Problems Getting to Sleep
      • Nightmares
      • Grounding Techniques
    • Other sources of help
  • Support our work
    • Donate
    • Fundraise for us
      • Fundraising ideas
      • Support our fundraisers
      • Challenge events
      • Star Jump for STARS
    • Other ways to give
      • Corporate partnerships
      • Trusts and funds
      • Leave a legacy
  • Volunteer
    • Why volunteer
    • Volunteering Roles
    • Apply to volunteer
  • Latest
    • News
    • Events
    • Blogs
    • Jobs
  • Contact Us
  • Coronavirus (COVID-19) Update
    • STARS COVID-19 Update
    • STARS Counselling Service (COVID-19)
      • STARS Counselling Service (COVID-19)
      • September 2020 COVID-19 Update
    • STARS ISVA Service (COVID-19)
  • Admin
    • Log in
  • Basket: (0 items)
  • Flashbacks
  1. Get help
  2. Self-help resources

Flashbacks

What is a flashback?

A flashback is when memories of a past trauma feel as if they are taking place in the current moment. That means it’s possible to feel like the experience of sexual violence is happening all over again. During a flashback it can be difficult to connect with reality. It may even feel like the perpetrator is physically present.

Flashbacks may seem random at first. They can be triggered by fairly ordinary experiences connected with the senses, like the smell of someone,  a particular tone of voice. It’s a normal response to trauma, and there are steps you can take to help manage the stress of a flashback.

What helps during a flashback?

If you realize that you are in the middle of a flashback, try the following if you are able:

  • Tell yourself that you are having a flashback.Remind yourself that the actual event is over and that you survived, this a memory, this is not happening now.
  • Put your feet firmly on the floor, remind yourself of the here and now, where you are.
  • Take slow, deep breaths, four counts in and six counts out. Breathe in through your nose and out through your mouth, try and make your exhale longer than your inhale. When we panic, our body begins to take short, shallow breaths, and the decrease in oxygen can heighten your anxiety. Deep breathing is important because it increases the oxygen in your system and helps you move out of your anxious state faster.
  • Return to the present by using your five senses, we call this technique a ‘grounding’ technique and this one specifically 5,4,3,2,1 grounding. 
  1. Say out loud 5 things you can see around you.
  2. Say out loud 4 things you can feel.
  3. Say out loud 3 things you can hear.
  4. Say out loud 2 things you can smell
  5. Say out loud 1 thing you can taste.
  • Recognize what would make you feel safer.Wrap yourself in a blanket, or go into a room by yourself and close the door. Do whatever it takes for you to feel secure. Don’t push yourself to do things after a flashback, be kind to yourself, look after yourself
  • Get support, let your friends or family know what’s happened and let them help if they can.
  • Write it down. If you feel able to write down the flashback and what happened directly beforehand, this will help you identify the ‘trigger’ and will help gain understanding of where the memory came from.
  • Be aware of the warning signs. Flashbacks sometimes feel as though they come out of nowhere, but there are often early physical or emotional warning signs. These signs could include a change in mood, feeling pressure in your chest, or suddenly sweating. Becoming aware of the early signs of flashbacks may help you manage or prevent them.

Published: 11th November, 2020

Updated: 12th November, 2020

Author: Vikki Taylor

Share this page
  • Email
  • Facebook
  • Twitter

Latest

  • STARS Dorset Receives Seven Year  Contract to Continue its support of  Sexual Violence Survivors across Dorset

    STARS Dorset Receives Seven Year  Contract to Continue its support of  Sexual Violence Survivors across Dorset

    Sexual Trauma and Recovery Services (STARS Dorset)  has been awarded a seven year contract to continue to provide its much needed  Independent Sexual Violence Advisor (ISVA) service across the county.

  • Sarah's Skydive for STARS

    Sarah's Skydive for STARS

    I'm jumping out of a plane (Eek!) to raise money for STARS Dorset.
    STARS offer invaluable support to people who've been through sexual trauma. Please help me to raise money for this worthy cause.

  • Sophie's Jump for Stars

    Sophie's Jump for Stars

    Hi everyone! I am doing a skydive (omg I know I can’t believe it either) for stars. They are a charity who supports anyone who has been through sexual trauma at any part of their life. They offer help and therapy for anyone who has been affected.

  • Pauline's skydive in aid of STARS

    Pauline's skydive in aid of STARS

    STARS is a pan-Dorset charity that offers one to one support, free of charge, for anyone of any age or gender who lives, works or studies in Dorset and has experienced any form of sexual violence at any time in their life. A fantastic charity who do so much for the local community.

Most read

  • What is an ISVA?

    What is an ISVA?

    Ever wondered what an ISVA is? Here one of our Independent Sexual Violence Advisors (ISVA), Sarah, talks about her role at STARS Dorset.

  • Victoria's Volunteering Story

    Victoria's Volunteering Story

    This week is Volunteers Week and throughout the week we will be releasing a series of blogs from our volunteers, past and present, about their different volunteering roles. This is Victoria's story.

  • Moving from Self-Loathing to Self-Love

    Moving from Self-Loathing to Self-Love

    A beautiful reflective piece by one of our Wellbeing Workshop leaders, Rachel Wilkinson. Rachel is a MARK (Minded Addictions Recover Kit) therapist and founder of CYC Community Yoga Collective a Dorset project making wellbeing accessible to all.

  • STARS Dorset Receives Funding to Help Children and Adults Affected by Domestic Abuse

    STARS Dorset Receives Funding to Help Children and Adults Affected by Domestic Abuse

    STARS Dorset has received funding from both BBC Children in Need and the National Lottery to expand its services in order to help support both children and adults who have been affected by domestic abuse.

  • STARS Dorset Receives Seven Year  Contract to Continue its support of  Sexual Violence Survivors across Dorset

    STARS Dorset Receives Seven Year  Contract to Continue its support of  Sexual Violence Survivors across Dorset

    Sexual Trauma and Recovery Services (STARS Dorset)  has been awarded a seven year contract to continue to provide its much needed  Independent Sexual Violence Advisor (ISVA) service across the county.

  • The problematic use of past sexual history as evidence in rape trials

    The problematic use of past sexual history as evidence in rape trials

    The problematic use of past sexual history as evidence in rape trials by Kez Bhola-Dare, 2ND Year Law Student, Bournemouth University, and Jamie Fletcher, Lecturer in Law, Bournemouth University. Whilst there are a range of sexual assault myths that can influence rape trials, this blog focuses on the myth that a women’s sexual history is an indicator of consent to the act in question.

  • Colette's Volunteering Story

    Colette's Volunteering Story

    This week is Volunteers Week and throughout the week we will be releasing a series of blogs from our volunteers, past and present, about their different volunteering roles. This is Colette's story.

  • Alex's Volunteering Story

    Alex's Volunteering Story

    Everyday this week, Volunteer Week 2020, we are sharing a volunteering story, today's is Alex's. Alex began as an Events Volunteer, then become a Support Line Listener and is now Vice Chair of the Trustees.

  • Contact Us

    Contact Us

    Our contact details, how to get in touch.

  • Compassion in a Cold Climate

    Compassion in a Cold Climate

    For many COVID-19 has ignited flames of anxiety- for those who already struggle with their mental health, it has poured fuel on the fire. Anxiety is a normal human response to adverse situations.

Subscribe

* indicates required

Sexual Trauma and Recovery Service - Dorset Rape Crisis
Charity Registration No: 1178308 
Organisational member of BACP
Organisational member of IOF
Member of TST

Links

  • Sitemap
  • Accessibility
  • Terms & Conditions
  • Privacy Policy
  • Cancellation Policy

Follow us

  • Facebook
  • Twitter
  • Instagram

We greatly appreciate the support of