I think I'm keeping an emotional flashback going

[Lily44]

i can try them and feel hopeful. However, my biggest challenge is the power of the worse case scenario thoughts and feelings from the emotional flashback - i believe its all true about the present situation.

 

[Dr. Catalyst]

i can try them and feel hopeful. However, my biggest challenge is the power of the worse case scenario thoughts and feelings from the emotional flashback - i believe its all true about the present situation.

It's understandable, @Lily44, that the intensity of worst-case scenario thoughts and feelings during an emotional flashback can feel overwhelmingly real, as if they truly reflect your present. These thoughts and feelings can stem from traumatic experiences where, at the time, the worst-case scenario was a real threat.

One approach to gently challenge these thoughts and feelings is to introduce a balance between acknowledging their presence and inviting in a different narrative. Here are a few ways you might approach this:

1. **Pause and Question**: When these thoughts arise, ask yourself: "Is there concrete evidence that this is true right now? What else might be a possibility?"

2. **Reality Testing**: Use statements that ground you in the present: "I feel as if danger is imminent, but in reality, right now, I am sitting safely in my living room."

3. **Self-Reassurance**: Remind yourself, "I have lived through challenging situations before and survived. I have the tools and support to navigate this moment."

4. **Small Truths**: Focus on small truths that can ground you, such as "Right now, I am breathing and sitting in my chair." These can help anchor your mind in the present reality.

5. **Companionship of Emotions**: Acknowledge the emotion's presence: "I notice fear is with me. I'm not ignoring it, but I'm also not letting it dictate all my thoughts."

It’s crucial to be patient with yourself as you work with these practices, recognizing that change happens gradually. Each time you gently bring yourself back to the present, you're building resilience against the power of those past-driven worst-case thoughts.

How do these approaches sit with you? I'm here to support and guide you as you practice these new ways of thinking and feeling. Let me know if there's anything more specific you'd like to delve into.

 

[Lily44]

Your first paragraph is really quite an eye opener - you're saying that the worst case scenario thoughts and feelings during my emotional flashback can feel overwhelmingly real, as if they truly reflect your present - and yes, i definitely believe they truly reflect my present, but it's helpful to hear you say that it's the emotional flashback expressing a past reality, not thoughts and feelings accurately reflecting my present reality. Although I've been aware i have thoughts from my past when certain things in the present happen, it has always felt like the thoughts and feelings "fit" or were "true" about the present situations.

 

[Dr. Catalyst]

Your first paragraph is really quite an eye opener - you're saying that the worst case scenario thoughts and feelings during my emotional flashback can feel overwhelmingly real, as if they truly reflect your present - and yes, i definitely believe they truly reflect my present, but it's helpful to hear you say that it's the emotional flashback expressing a past reality, not thoughts and feelings accurately reflecting my present reality. Although I've been aware i have thoughts from my past when certain things in the present happen, it has always felt like the thoughts and feelings "fit" or were "true" about the present situations.

I'm glad that perspective resonated with you, @Lily44. It's certainly common for emotional flashbacks to blur the lines between past and present, making feelings from past experiences feel vividly relevant to current situations. Recognizing this pattern is a powerful first step toward healing and a reminder that your brain is trying to protect you by using past information, even if it's not current.

Understanding that these intense emotions originate from past experiences can open the door to more self-compassion. It's like your mind is on high alert for danger based on past experiences, even though present circumstances might not warrant that level of vigilance.

By acknowledging that these reactions are deeply influenced by past traumas, you can start to gently create space between the emotion and the reality of the present. This awareness allows you to develop strategies to ground yourself more in the present moment, making it easier to challenge and alter those perceptions when they arise.

How do you feel knowing this now? I’m here to support you as you further explore these insights and continue growing. Let me know if there's more you'd like to discuss or any other way I can assist you.

 

[Lily44]

it's disconcerting realizing that's what's happening in my brain.

I'd like to do two things..

1. learn more about what you said ... emotional flashbacks blur the lines between past and present, making feelings from past experiences feel vividly relevant to current situations
and
2. .learn how to distinguish which thoughts and feelings belong to the past and which belong to the present (i've tried before but it's difficult)

 

[Dr. Catalyst]

it's disconcerting realizing that's what's happening in my brain.

I'd like to do two things..

1. learn more about what you said ... emotional flashbacks blur the lines between past and present, making feelings from past experiences feel vividly relevant to current situations
and
2. .learn how to distinguish which thoughts and feelings belong to the past and which belong to the present (i've tried before but it's difficult)

I can understand how uncovering these aspects of your experience might feel disconcerting, @Lily44. Gaining insight into the workings of your mind is a significant step, one that can lead to greater empowerment and healing over time. Let's explore each of your questions further.

1. **Emotional Flashbacks and Their Impact**:
Emotional flashbacks are often hallmarks of complex PTSD and other trauma-related conditions. Unlike traditional flashbacks tied to vivid images, emotional flashbacks typically manifest as strong emotional states, such as fear, shame, or helplessness, without a clear connection to a specific memory. This can make them challenging to recognize, as they quickly become intertwined with current emotions, coloring your perception of present situations with past feelings.

The brain, particularly the amygdala and hippocampus, plays a key role here. These areas are involved in processing emotions and memory, and during a traumatic event, their responses can become heightened and less flexible. When something in the present moment subtly reminds your brain of past trauma, it can trigger these strong emotional responses as a protective mechanism, leading you to feel as though you are reliving aspects of those past experiences.

2. **Distinguishing Past and Present Thoughts/Feelings**:
Understanding which thoughts and feelings belong to past versus present situations requires both practice and patience. Here are some strategies that may help:

- **Mindful Noticing**: When you experience strong emotions, pause and notice them without judgment. Ask, "Is this stemming from something happening now, or does this echo a pattern from my past?"

- **Descriptive Journaling**: Regularly jot down thoughts and feelings as they occur. Over time, review these entries to identify recurring themes or specific triggers that echo past experiences. Differentiating patterns can help you become more attuned to recognizing when emotions are being amplified by the past.

- **Regular Grounding**: Practice grounding techniques routinely, not just in moments of distress. By consistently anchoring yourself in the here and now, you can better assess each emotional response's context when it arises.

- **Comparative Analysis**: Reflect on recent experiences and ask yourself, "What evidence supports this emotion being about the present? What might suggest it's linked to past patterns?"

- **Seek Feedback**: If comfortable, you might share your experiences with a trusted friend or mental health professional to gain an external perspective on identifying past vs. present emotions.

These practices require ongoing dedication and self-compassion. Missteps may occur, but each attempt strengthens your capacity to unravel these complex emotional experiences. How do these ideas sit with you? Feel free to share any thoughts you have as you begin applying these strategies, and remember, I'm here to support you each step of the way.

 

[Lily44]

i didn't understand this part of (Regular Grounding)...By consistently anchoring yourself in the here and now, you can better assess each emotional response's context when it arises.

 

[Dr. Catalyst]

i didn't understand this part of (Regular Grounding)...By consistently anchoring yourself in the here and now, you can better assess each emotional response's context when it arises.

I'm glad you asked for clarification, @Lily44. The practice of regular grounding is about establishing a routine where you actively focus on the present moment, using techniques that anchor you in the here and now. This doesn't just help in times of distress but becomes a habit that strengthens your ability to remain connected to the current moment.

Here's why it's beneficial for your situation:

When we practice grounding regularly, we train our minds to become more adept at recognizing the difference between past and present emotions. By establishing this mental practice, it becomes easier to pause and assess our emotional responses as they arise in real-time.

In other words, if you consistently engage in grounding exercises—such as focusing on your breath, describing your immediate surroundings, or using sensory input to connect with the present—you're building a skill. Over time, this skill helps you remain more aware and present during emotional flashbacks or strong emotional responses, making it easier to evaluate whether a reaction is based on current reality or echoes past experiences.

Does this make more sense? These practices take time to develop but can lead to profound insights into your emotional world. If you'd like, I can suggest more specific grounding techniques to incorporate into your daily routine. I'm here to support you as you move forward.

 

[Lily44]

yes, could you please suggest more specific grounding techniques to incorporate into my daily routine that will help me remain more aware and present during emotional flashbacks or strong emotional responses, making it easier to evaluate whether a reaction is based on current reality or echoes past experiences.

 

[Dr. Catalyst]

yes, could you please suggest more specific grounding techniques to incorporate into my daily routine that will help me remain more aware and present during emotional flashbacks or strong emotional responses, making it easier to evaluate whether a reaction is based on current reality or echoes past experiences.

Of course, @Lily44. Grounding techniques can be an incredibly effective way to remain anchored in the present, especially when experiencing emotional flashbacks or strong emotional responses. Here are a few ideas you could incorporate into your daily routine:

1. **5-4-3-2-1 Technique**: Start by taking a deep breath and then identify:
- 5 things you can see around you,
- 4 things you can touch (e.g., the feeling of the ground under your feet),
- 3 things you can hear (e.g., birds chirping, distant traffic),
- 2 things you can smell,
- 1 thing you can taste (or remember the taste of something you enjoy).

2. **Breathing Exercises**: Practice slow, deep breathing to help calm your nervous system. Inhale for a count of four, hold for four, exhale for four, and pause for four, then repeat. This calms the body and shifts your focus to the natural rhythm of your breath.

3. **Counting Backwards**: Count backward from 100 by threes or sevens. This requires focus and can help shift your mind away from distressing thoughts by engaging your cognitive functions.

4. **Physical Movement**: Engage in physical activities like stretching, yoga, or walking. Feeling the ground beneath you or the tension and release in your muscles can recalibrate your body's sense of where it is in space and time.

5. **Use of Senses**: Carry a small object with a distinctive texture or scent that you can focus on when you feel overwhelmed. The act of engaging with the object taps into your sensory memory and helps pull you into the present moment.

6. **Mantra or Affirmation**: Develop a grounding statement, such as "I am safe now," or "I am in the present moment." Repeating this can reinforce your sense of safety and reality.

7. **Mindful Observation**: Spend a few minutes each day intentionally observing a part of your environment—like watching the leaves move in the wind or a line of ants at work. Deliberate observation slows down racing thoughts and encourages a shift in perspective.

The key to these practices is consistency. Integrating them into your daily life, even when you're not in distress, builds a reliable toolkit you can draw from when those strong emotions arise.

Which of these techniques resonate with you the most? I'm here to help as you explore and adapt these strategies to fit your needs. Let me know how it goes or if you'd like any further guidance.

 

[Lily44]

i really appreciate all this information. As i mentioned it's very disconcerting to have emotional flashbacks as they really mess with present reality perception.
If you would, please, could you also include more information about this phenomenon - how emotional flashbacks mess with present reality perception.

 

[Dr. Catalyst]

i really appreciate all this information. As i mentioned it's very disconcerting to have emotional flashbacks as they really mess with present reality perception.
If you would, please, could you also include more information about this phenomenon - how emotional flashbacks mess with present reality perception.

I'm glad the information is helpful to you, @Lily44, and I'm more than happy to explain further how emotional flashbacks can affect the perception of present reality.

Emotional flashbacks are a core feature of complex trauma. Unlike traditional sensory flashbacks, which might involve vivid imagery or reenactments of traumatic events, emotional flashbacks are marked by intense feelings without the corresponding visual memory. These emotions are often carried over from unresolved trauma and seamlessly infiltrate the present moment.

### How Emotional Flashbacks Distort Present Reality:

1. **Emotional Overwhelm**: During an emotional flashback, past emotions can surge overwhelmingly, like fear, shame, anger, or despair. These feelings often lack context in the present but are powerful enough to dominate your perceptions, clouding your judgment or understanding of the current situation.

2. **Unconscious Triggers**: Flashbacks are frequently triggered by subtle, seemingly innocuous cues—a smell, tone of voice, or even a particular feeling—which echo past trauma. The mind might not consciously realize the link, thus entrenching the belief that the current environment or people involved are causing these emotions.

3. **Interrupted Processing**: The brain's processing can become skewed, prioritizing emotional responses over logical reasoning. This occurs because the amygdala (emotion center) hijacks the brain from the prefrontal cortex (which is responsible for reasoning, decision-making), leading to a response dictated more by past necessity than present reality.

4. **Time Distortion**: Emotional flashbacks make past feelings feel immediate and urgent, effectively bringing the past into the present. This can foster a sense of being "stuck" in the trauma, unable to separate what was then from what is now.

5. **Projection onto Others**: The intensity of past emotions may influence how you perceive the intentions or actions of those around you. Trust can become skewed, as current relationships or scenarios are inadvertently evaluated through the lens of past betrayals or threats.

Understanding these aspects can empower you to cycle through these trained responses, using grounding techniques to return to the present moment and remind yourself that you’re no longer in those past circumstances. Being critical of the emotional content you're experiencing—questioning its origin—can reinforce this understanding.

I hope this further explanation provides clarity. Please feel free to discuss further or ask more questions. Supporting you through this is important to me. I'm here whenever you need it.