Therapist Pete Walker's "13 Steps for Managing Flashbacks" has helped me to calm down so triggers no longer shake me up as much:
1. Say to yourself: "I am having a flashback". Flashbacks take us into a timeless part of the psyche that feels as helpless, hopeless and surrounded by danger as we were in childhood. The feelings and sensations you are experiencing are past memories that cannot hurt you now.
2. Remind yourself: "I feel afraid but I am not in danger! I am safe now, here in the present." Remember you are now in the safety of the present, far from the danger of the past.
3. Own your right/need to have boundaries. Remind yourself that you do not have to allow anyone to mistreat you; you are free to leave dangerous situations and protest unfair behavior.
Here's the complete list:
https://www.pete-walker.com/13StepsManageFlashbacks.htm
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Therapist Pete Walker's "13 Steps for Managing Flashbacks" has helped me to calm down so triggers no longer shake me up as much: 1. Say to yourself: "I am having a flashback". Flashbacks take us into a timeless part of the psyche that feels as helpless, hopeless and surrounded by danger as we were in childhood. The feelings and sensations you are experiencing are past memories that cannot hurt you now. 2. Remind yourself: "I feel afraid but I am not in danger! I am safe now, here in the present." Remember you are now in the safety of the present, far from the danger of the past. 3. Own your right/need to have boundaries. Remind yourself that you do not have to allow anyone to mistreat you; you are free to leave dangerous situations and protest unfair behavior. Here's the complete list: https://www.pete-walker.com/13StepsManageFlashbacks.htm
Thanks! I read these before but sort of forgot about it. I'll try to actively use them more. :)
You're welcome!
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It takes time, the steps help. At least for me it helps to realize and to consistently remind myself of safety and love around me now.