4 Tips to Overcome Triggers and Flashbacks

Overcome Triggers and Flashbacks

Have you ever been on a boat when the water suddenly got choppy? Although nothing has changed about the boat itself, it's still sturdy. The boat is still strong and designed to float. But you start to doubt that you will be safe. Life is a lot like this scenario. Stress, trauma, or conflict can feel like the waves that rock our boat. The rocking can sometimes feel exciting but sometimes it can feel like we might capsize. 

Having the internal ability to steady ourselves is really helpful. 

You don't need validation from others or to people please in order to know you're okay. You simply need compassion and comfort to start the healing steps. God is the ultimate healer and regulates us when we come to Him. But God designed us to learn how to self-regulate.

Tip #1 - Notice and Name What You Feel 

I am feeling anxious. I am feeling scared. Then step back and observe...what do you need? I need to be soothed. I need to know that I am safe. I need to rest. I need to take a walk. I need to care for myself. 

If you aren't able to name your feelings, think about how you would calm a child if they were feeling the  same way that you are. What would you say to the child? It's going to be okay. God is with you. 

This helps your body relax and self-regulate. 

Tip #2 - Prefrontal Cortex 

When you feel like you're in survival mode - fight or flight, you may need to bring more of your logic brain. Identify things that you see and their color. I see an orange pumpkin and yellow sunflowers. This gets you more into logical thoughts. 

Breathe in to the top of your breath, hold it, and right after you hold it, take another gulp of air until you think you can't take in anymore air and hold it for a couple seconds, then release it all slowly and repeat 4 times. 

If something that's supposed to help you is actually too scary to do, it's probably a good time to reach out for some extra assistance. 

Tip #3 - Notice What You're Saying to Yourself

You might hear - "I can't" or "I'll never be safe" or "I'm always going to mess up" and those thoughts are lies that keep you from the present moment. Reframe these lies to be truths. 

"I can do all things through him who gives me strength." - Philippians 4:13

"Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable - if anything is excellent or praiseworthy - think about such things." - Philippians 4:8

When you can catch a negative thought and replace it with truth, you are literally rewiring your brain. 

Tip #4 - When your have Flashbacks or Triggers, and Feel Overwhelmed

Flashbacks are emotional flooding and you feel like you did when that event took place. 

Create immediate safety and ground yourself in the truth. Realize in the present moment that you are safe. Find someone that you trust to sit with. 

"And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another - and all the more as you see the Day approaching." - Hebrews 10: 24-25

"The Lord is close to the brokenhearted and saves those who are crushed in spirit." - Psalms 34:18

Remember, Christ is our foundation.