What Is Emotional Flashback And How To Overcome It?

JAKARTA - Emotional flashbacks are intense and extraordinary emotional responses that occur when past traumatic experiences are triggered in the present. Unlike common flashbacks involving clear sensory memories of certain traumatic events, emotional flashbacks are characterized by sudden and strong emotional waves such as fear, shame, helplessness, or anger, which appear from nowhere. These emotional responses are often associated with unresolved trauma, especially from childhood and can become elusive or manageable.

In this article, VOI launched Inneraire Therapy, Wednesday, April 9 will discuss what an emotional flashback is, when it happens, how it feels, and most importantly how to deal with it.

Emotional flashbacks are a symptom commonly associated with post-complex trauma stress disorder (C-PTSD) and other trauma-related conditions. Unlike common flashbacks that revive certain events, emotional flashbacks bring a person back to the intense emotional state they experienced during the traumatic situation. This Flashback is not accompanied by detailed memories of the event, but with extraordinary feelings related to unresolved emotional pain.

For example, if you experience neglect or emotional abuse as a child, you may experience emotional flashbacks triggered by seemingly unrelated situations, such as being criticized by friends or feeling neglected 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.

Emotional flashbacks are often triggered by current events or situations that unconsciously remind you of past trauma. This trigger may not be obvious and may not always be obvious at first.

Some common triggers include:

The rejection or neglect felt: If you have experienced neglect in the past, you may experience flashbacks when someone cancels a plan or when you feel emotional far away from your loved ones.

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

Feeling lost control: Emotional flashback can occur when you feel helpless in a situation, echoing past experiences where you are not in control.

Bounds that are violated: If you have experienced a violation of boundaries in the past, feelings as if someone is attacking your private space or ignoring boundaries you can trigger emotional flashbacks.

The feelings experienced during emotional flashbacks can vary but are often very sad and burdensome. Some general emotional responses include:

Fear or panic: you may feel intense fear or anxiety that seems disproportionate to the current situation.

Shame or guilt: Emotional Flashbacks often lead to deep feelings of shame or hatred for themselves, even though there is no logical reason to feel that way at this time.

Empowerment or Helplessness: Feelings of being trapped, stagnant, or unable to change your situation are common aspects of emotional flashbacks.

Anger or tantrum: Sometimes, emotional flashbacks can generate intense feelings of anger, often as a mechanism for defense against pain or the underlying fear.

Confusion: One of the most challenging aspects of emotional flashback is that it often makes you feel confused, because the intensity of emotions doesn't seem to match the current situation.

Overcoming emotional flashback 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 flashback:

1. Get to know Flashback

The first step in overcoming emotional flashbacks is recognizing when you experience it. Emotional flashbacks often feel like an extraordinary wave of emotions and appear from nowhere. When you realize this is happening, remind yourself that you are experiencing a flashback. Grounding statements like "This is just a flashback. I am safe now, and this feeling 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 emotional flashback triggers, so you can be better prepared in the future.

2. Calm Yourself in the present

Calming technique is very important to manage emotional flashbacks because it helps redirect your mind and body to the present. Here are some effective calming techniques:

Panca Indera Exercise: Involve 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 kiss, and one thing you can feel.

Slowly and deeply: Slow and in activating the parasimpathic nervous system, which helps calm the body during intense emotional moments. Exercise breathing for four counts, holding your breath for four counts, and breathing for four counts.

Touch Objects: Hold objects, such as fine stones or textured fabrics, and focus on their physical properties. This can help you stay in today's place.

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

3. Practice Eleven Loves Yourself

During emotional flashbacks, you may be filled with feelings of shame, fear, or guilt. Practice love for yourself helps relieve these emotions. Remind yourself that it's okay to have this feeling and that you can't blame for those traumas or flashbacks. Relations to yourself like "It's okay to feel like this" or "I did the best I could" help soften the intensity of the experience.

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

4. Involved in Caring Reflections

Once the intensity of flashbacks passes, it will really help to reflect on the experience. Ask questions such as:

What do I feel during flashbacks?

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 start recognizing patterns and taking proactive steps to better manage your emotional health.

5. Seek Professional Support

If emotional flashbacks often occur or are very disturbing, collaborating with therapists who specialize in trauma can be very beneficial. Cognitive therapeutic approaches such as the Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR) are very effective for dealing with trauma-related symptoms. The therapist can help you process unresolved emotions and develop strategies to reduce frequency and intensity of flashbacks.

Emotional Flashback is a strong reminder of unresolved trauma, which often appears when you don't think about it. While it can stress, understanding what it is and learning how to deal with it can reduce its impact. By recognizing flashbacks, growing up today, practicing affection for yourself, and seeking professional help when needed, you can regain control of your emotional world and begin to recover from past trauma.

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