New And Need Help With Intense Flashbacks/ Body Memories.

[Jabanana87]

I'm having a very intense flashback right now. I keep holding my breath and I feel anxiety throughout my body. Plus my lower stomach hurts and discomfort down there. I feel so alone because no one knows what I'm talking about, especially with the body memories.

 

[TillyDevine]

Hi!

Try to focus on that holding your breath thing. I do the same thing and it actually makes it worse. It sounds like the anxiety of the flashback is definitely manifesting itself physiologically-- so just try to remain aware that this pain is anxiety, and don't let it cause you more anxiety.

Ground yourself.

You can do this-- it's going to pass soon. The more relaxed you can make your body, the sooner it will pass. THEN you can look back on it and try to deal with it, if you choose. Just focus on relaxing right now.

I hope this helps! I experience very uncomfortable body memories associated with flashbacks, dissociation, etc. It's a real pain, literally. You're not alone though.

 

[WillyKat]

Yes, don't hold your breath. Let yourself breathe. Your body can't relax if its struggling for oxygen.

Relax as much as possible and breathe as deeply as you can (but don't hyperventilate). Big, deep breaths. Ten, then relax some more, then ten more.

 

[Jabanana87]

Thanks for replying. I'm starting to calm down...

 

[Powder]

Do you have a therapist to help you with this? Can you call him or her when this happens and doesn't pass?

My T. says that smell helps. She recommends strong smells, like peppermint, eucalyptus, etc. I have found Vicks to be the cheapest and simplest thing to apply to my nose when I start getting a flashback or panic attack/emotional flooding (cry real hard when triggered and can't stop or breath).

Going outside and standing in the cold for just two minutes or drinking hot or cold water helps. Cold is proven most effective. But sometimes I can't do cold, as I begin feeling so cold sometimes that I need to get into a hot bath.

 

[MindsInside]

I have somewhat of the same thing that happens, but I don't feel anything. When it happens, it's usually because I've been crying, and when it starts, I stop crying. I hold my breath and can't breathe, but then when I finally can take a breath, it's quick and shallow breathing before I hold my breath again. My ab muscles hurt because of 'pushing'. It's weird. It lasts longer when I'm by myself. One time it lasted for 3 hours. I really don't know what it is.