A common query in the road trauma counselling space is: Why am I experiencing flashbacks? These vivid and often distressing memories can feel like constant reminders of the traumatic event. So, just how frequent is this experience, and why do they feel so uncomfortable when it happens?
What is a flashback?
A flashback is the sudden reliving of a traumatic memory that occurs very suddenly and can feel like you are experiencing the incident all over again. Sometimes flashbacks occur seemingly out of nowhere, and commonly, they can be activated through triggers that remind you of the incident. These triggers can include:
- Visual: Seeing the crash site, footage of a similar crash or reminders from items at the scene
- Audible: Hearing emergency services sirens, or the sound of a particular vehicle
- Olfactory: (smells) like petrol from a car or burnt rubber.
- Environmental: conditions like a wet, rainy road can remind us of a crash we had in similar circumstances or similar road types like the freeway or a gravel road.
Even though they sometimes appear out of nowhere, flashbacks are usually linked to some sort of subconscious reminder of the event.
Why do flashbacks happen?
When a person experiences a traumatic event, the brain and body go into survival mode. A flood of stress hormones is released, and changes occur in the body to adapt and survive what is happening. A flashback is part of our brain’s way of processing the traumatic event so it can “file it away” as a memory. Our brain is good at remembering traumatic events and wants to protect us from similar danger in the future. This means we often remain on high alert afterwards, leaving us vulnerable to being easily triggered and experiencing flashbacks.
When flashbacks happen, they can be deeply disruptive. They may overwhelm your sense of safety; make you feel out of control, and on edge. But it is important to know that flashbacks are a common reaction to a traumatic event. They occur as part of you attempting to process what has happened, and although they can feel abnormal when they happen, they should start to reduce in frequency and intensity over time.
What can I do to support myself?
Acknowledge the impact: Firstly, acknowledging that you have been through an incredibly impactful event can allow you to respond compassionately to your own trauma reactions. Reminding yourself that flashbacks are okay and common can be part of this compassionate response.
Identify your triggers: Being able to identify your unique triggers can help navigate what strategies you should use to cope in the moment. Working with a therapist can support you to identify your triggers and learn techniques to stabilise yourself.
Use Grounding Techniques: Grounding exercises are often discussed in therapy as a helpful tool to bring your mind and body back to the present moment. To ground yourself, you can use cues in your present environment to support centering – what can you see, hear, smell or touch? Alternatively, consider engaging in activities or hobbies that settle and calm your nervous system, like reading, walking, listening to music or anything else that connects you back to the present moment.
Be patient with yourself: There are a variety of strategies that can help bring your mind back to the present moment or ground yourself when your body is distressed from a flashback. Discovering techniques that work well for you can take some time and practice, but when implemented at the right time, they provide effective relief from distressing flashbacks.
