Understanding PTSD Flashbacks

Post-TraumaticStress Disorder (PTSD) can develop after experiencing or witnessing a traumatic event. One of the symptoms many people experience is flashbacks—sudden, vivid memories that can feel as though the traumatic event is happening all over again. These moments can be deeply distressing and are often accompanied by intense emotional and physical reactions.

Flashbacks are not just memories—they can feel frighteningly real in the moment, triggering fear, anxiety, confusion or panic. Your body might respond as though you're back in the traumatic situation, even when you’re actually safe.

This is where grounding techniques can be incredibly helpful.

What isGrounding?

Grounding is a way of gently bringing your attention back to the present moment. It helps remind you that you are safe, here and now. These techniques can offer a sense of calm and control when PTSD symptoms feel overwhelming. Below are a few simple but powerful tools that many people find helpful. You can experiment and see which ones work best for you.

Square Breathing

A calming technique that helps to regulate your breathing and focus your attention.

1. Find a square or rectangular object in the room (e.g., a window, picture frame or tile).
2. Starting at one corner, breathe in slowly as your eyes trace to the next corner.
3. Hold your breath as you move to the following corner.
4. Breathe out slowly as you trace the third side.
5. Hold again as you move to the final corner.
6. Repeat the process around the square as many times as you need until you feel calmer.

The Alphabet Game

A simple distraction that gently interrupts anxious or distressing thoughts.

Pick a category and try to name something for each letter of the alphabet. This can be done alone or with someone else.

Example categories:

• Fruits (e.g., Apple, Banana, Cherry…)
• Dog or cat breeds
• Types of trees
• Countries or capital cities

This game activates your thinking brain and helps shift focus away from panic or fear.

The 5-4-3-2-1 Grounding Technique

A sensory-based exercise to reconnect you with your surroundings.

• 5     things you can see – Look around and name them, paying attention to colours, shapes and small details.
• 4     things you can touch – Focus on textures, temperatures or sensations.
• 3     things you can hear – Notice background sounds or subtle noises.
• 2     things you can smell – Tune in to scents around you, or smell something familiar and comforting.
• 1     thing you can taste – Try a mint, a sip of tea, or simply notice the taste in your mouth.

Spot the Difference

A technique that helps remind your brain that you are in the present, not the past.

When you're triggered, your body and mind might act as though you're back in danger. Gently compare your current environment to the traumatic memory:

• Am I in a different location?
• Are there different people around me?
• Am I wearing different clothes?
• Is the time of day, season or year different?
• What’s happening now that wasn’t happening then?

Recognising what has changed can help reinforce the fact that you are safe.

FinalThoughts

These grounding techniques are not a cure—but they can offer support in difficult moments. Having a few tools you can rely on may make a big difference when symptoms are intense.

Try keeping this list somewhere accessible—on your phone, in your wallet, or near your bed—so you can refer to it when you need to.

And above all, remember: you don’t have to go through PTSD alone. Reaching out for professional help can be a crucial step towards healing.

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