Get to Know the Term Emotional Flashback and How to Overcome It

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JAKARTA - Emotional flashbacks are intense and overwhelming emotional responses that occur when past traumatic experiences are triggered in the present. Unlike common flashbacks that involve clear sensory memories of a specific traumatic event, emotional flashbacks are characterized by sudden and intense waves of emotions such as fear, shame, helplessness, or anger, which seem to come out of nowhere. These emotional responses are often associated with unresolved trauma, especially from childhood and can be difficult to understand or manage.

In this article, VOI launches Inner Sparkle Therapy, Thursday, January 22, will discuss what is an emotional flashback, when it happens, how it feels, and most importantly how to overcome it.

What is an Emotional Flashback?

Emotional flashbacks are symptoms commonly associated with complex post-traumatic stress disorder (C-PTSD) and other trauma-related conditions. Unlike common flashbacks that relive specific events, emotional flashbacks take a person back to the intense emotional state they experienced during the traumatic situation. These flashbacks are not accompanied by detailed memories of the event, but by overwhelming feelings associated with unresolved emotional pain.

For example, if you experienced emotional neglect or abuse as a child, you may experience emotional flashbacks triggered by seemingly unrelated situations, such as being criticized by a friend or feeling ignored at work. Suddenly, you are flooded with feelings of abandonment, rejection, or fear, even though the current situation does not directly reflect your past trauma.

When Might Emotional Flashbacks Occur?

Emotional flashbacks are often triggered by events or situations in the present that unconsciously remind you of past trauma. These triggers can be subtle and may not always be obvious at first.

Some common triggers include:

Perceived rejection or abandonment: If you've experienced abandonment in the past, you may experience flashbacks when someone cancels plans or when you feel emotionally distant from your loved one.

Criticism or conflict: If you grew up in an environment where criticism felt threatening or unsafe, conflict or even mild criticism can trigger intense feelings of fear or shame.

Feeling out of control: Emotional flashbacks can occur when you feel helpless in a situation, echoing past experiences where you had no control.

Boundaries crossed: If you've experienced a boundary violation in the past, feeling as if someone is invading your personal space or ignoring your boundaries can trigger an emotional flashback.

What Does an Emotional Flashback Feel Like?

The feelings experienced during an emotional flashback can vary but are often very sad and overwhelming. Some common emotional responses include:

Fear or panic: You may feel intense fear or anxiety that seems out of proportion to the current situation.

Shame or guilt: Emotional flashbacks often bring up feelings of deep shame or self-loathing, even if there's no logical reason to feel that way now.

Powerlessness or powerlessness: Feeling trapped, stuck, or unable to change your circumstances is a common aspect of emotional flashbacks.

Anger or rage: Sometimes, emotional flashbacks can evoke feelings of intense anger, often as a defense mechanism against underlying pain or fear.

Confusion: One of the most challenging aspects of emotional flashbacks is that they often leave you feeling confused, as the intensity of the emotion seems out of proportion to the current situation.

How to Overcome Emotional Flashback

Overcoming emotional flashbacks requires a combination of self-awareness, grounding techniques, and long-term healing strategies. Here are some of the main ways to manage and reduce the impact of emotional flashbacks:

1. Recognize Flashback

The first step in overcoming emotional flashbacks is to recognize when you experience them. Emotional flashbacks often feel like an overwhelming wave of emotions and appear out of nowhere. When you realize this is happening, remind yourself that you are having a flashback. Grounding statements such as "This is just a flashback. I'm safe now, and these feelings will pass" can help reduce the intensity of the experience.

Cognitive therapy suggests tracking triggers and becoming more aware of patterns in your emotional reactions. Writing a journal or reflecting on times when you feel overwhelmed can help identify triggers of emotional flashbacks, so you can be better prepared in the future.

2. Calm Yourself in the Present

The technique of calming yourself is very important to manage emotional flashbacks because it helps direct your mind and body back to the present. Here are some effective calming techniques:

Panca Indera Exercise: Engage your senses to bring yourself back to the present. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can feel.

Breathe Slowly and Deeply: Breathing slowly and deeply activates the parasympathetic nervous system, which helps calm the body during moments of intense emotional arousal. Practice inhaling for four counts, holding your breath for four counts, and exhaling for four counts.

Touch Objects: Hold an object, such as a smooth rock or textured cloth, and focus on its physical properties. This can help you stay in the present.

These techniques help signal to the brain that you are safe and in control, fighting off helplessness or fear associated with emotional flashbacks.

3. Practice Being Compassionate to Yourself

During emotional flashbacks, you may be overcome with feelings of shame, fear, or guilt. Practicing self-compassion helps relieve these emotions. Remind yourself that it's okay to have these feelings and that you can't be blamed for the trauma or the flashback. Self-compassion statements such as "It's okay to feel this way" or "I did the best I could" help soften the intensity of the experience.

Cognitive therapy often emphasizes self-compassion as a way of healing from trauma and emotional pain. Being kind to yourself during flashbacks reduces feelings of self-blame and allows you to experience the experience with less stress.

4. Engage in Full Attention Reflection

After the intensity of the flashback has passed, it will be very helpful to reflect on the experience. Ask questions such as:

"What did I feel during the flashback?

What might trigger these emotions?

How do I deal with the situation?

Understanding emotional triggers and responses is essential for long-term healing. Over time, you can begin to recognize patterns and take proactive steps to manage your emotional health more effectively.

5. Find Professional Support

If emotional flashbacks occur frequently or are very disturbing, working with a therapist specializing in trauma can be very helpful. Cognitive therapy approaches such as Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR) are very effective for treating trauma-related symptoms. Therapists can help you process unresolved emotions and develop strategies to reduce the frequency and intensity of flashbacks.

Emotional flashbacks are a powerful reminder of unresolved trauma, which often come up when you least expect them. While they can be stressful, understanding what they are and learning how to manage them can reduce their impact. By recognizing flashbacks, grounding in the present, practicing self-compassion, and seeking professional help when needed, you can regain control over your emotional world and begin to heal from past trauma.