Flashbacks are one of the main symptoms of post-traumatic stress disorder (PTSD). When they affect the body, they’re called somatic flashbacks.
Somatic flashbacks can make you feel like you’re physically re-experiencing the traumatic event. They can involve pain, shortness of breath, rapid heartbeat, and other bodily sensations.
Self-management strategies, like grounding exercises and learning your triggers, can help you manage somatic flashbacks. For additional support, reach out to a therapist who specializes in PTSD.
Flashbacks are one of the most common symptoms of post-traumatic stress disorder (PTSD). They’re an involuntary re-experiencing of trauma that occurs when a person encounters something that reminds them of the event(s). When a flashback takes hold, it feels like the trauma is happening all over again.
Symptoms of flashbacks can be felt in both the mind and body. Triggers can surface painful memories and emotions related to the trauma. But they can also cause intense physical sensations called somatic flashbacks.
When someone experiences a somatic flashback, they might see, hear, taste, feel, or smell something tied to the traumatic event. For example, imagine a person had to undergo several painful back surgeries after falling off a ladder at work. They might feel a surge of pain in their spine long after they’ve healed whenever they have to climb a ladder again.
Feeling like you’re not in control of your mind and body is one of the most challenging aspects of trauma. But learning more about flashbacks can help you take steps to prevent and manage them. With the right support, you can identify your triggers and heal from the effects of PTSD.
What somatic flashbacks can feel like
Your brain is like a command center that controls your thoughts, feelings, behaviors, and bodily functions. It receives input from your environment and uses it to help you function and stay safe. But when someone experiences a traumatic event, it can cause this command center to malfunction. Trauma can affect the brain so profoundly that it can begin to confuse the past and present.
Memories of traumatic events are stored in both the mind and the body. Anything that conjures a memory of the event can prompt an intense stress response that can cause a range of emotional and physical symptoms.
This is what happens during a somatic flashback. It’s why a person could be in a completely neutral environment but experience physical sensations that mirror exactly what was happening when they were in the midst of traumatic events. Even though the person might be objectively safe, their body responds as if they’re in danger.
Here are a few examples of what a somatic flashback can feel like:
Tina was asleep when the house caught on fire. She remembers waking up to the sound of the smoke alarm, rushing downstairs, and seeing the bright yellow glow of the flames engulfing her kitchen. Thankfully, her family was able to escape to safety. But the home was a total loss, and it took them months to secure stable housing. Now, years later, whenever she unexpectedly encounters low, warm lights, like a car’s headlights on her living room wall at night, Tina’s heart starts to race and she smells smoke.
It’s been nearly 10 years since Trey’s car accident. Although they still get uneasy on the road sometimes, the memories of that night don’t haunt them like they used to. And yet, like clockwork, every year on the anniversary of the wreck, they wake up with a searing pain in their forehead. Physically, their doctors say they’re healed. But it feels just like when their head hit the windshield that night.
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The emotional impact of somatic flashbacks
Without support, somatic flashbacks can take an emotional toll. On the one hand, a person may feel intense emotions like anger, fear, sadness, or shame. Others may struggle with emotional numbness or not feeling anything at all. It can be hard to feel like you’re not in control of what’s happening in your mind and body.
In some cases, a person might know that they’re technically safe. They might be able to observe their surroundings and know that they're not back in a war zone, a natural disaster, or any other environment where trauma took place. Yet, unfortunately, their mind and body might not realize that. Carrying the physical weight of trauma can impact a person’s mental health, relationships, and daily functioning.
Triggers and causes of somatic flashbacks
Triggers are personal and specific to the traumatic event the person experienced. If you have PTSD, anything that reminds you of the event has the potential to trigger a somatic flashback.
Some common examples include:
Loud noises or sudden flashes of light
Crowded spaces
Anniversaries of the event
Seeing photos or videos of the event
Movies or other media that remind you of the event
Odors or other sensory inputs related to the event
Healthy ways to address somatic flashbacks
If you’re experiencing frequent, disruptive somatic flashbacks, don’t hesitate to ask for help. It could be a sign that you’re living with PTSD or another stress disorder, which typically requires professional help.
Trauma-informed therapists and psychiatrists can provide an evaluation and evidence-based treatment to help you manage your mental health. In addition, some individual strategies can help you cope with somatic flashbacks.
Explore these tips for before, during, and after a flashback occurs:
Before a somatic flashback: Take some time to get to know your triggers. Once you can identify them, you’ll be better equipped to intervene at the first sign of trouble. It may also help to incorporate daily stress-management techniques into your routine. Things like mindfulness, journaling, and gentle movement can help boost your physical and psychological resilience.
During a somatic flashback: If you’re having a flashback, try to stay grounded in the present moment. Focusing on your breath or connecting with your five senses can help your mind and body see that you’re safe right now and not experiencing the traumatic event again. It’s also OK to let someone you trust know what’s happening if they’re nearby.
After a somatic flashback: Somatic flashbacks can cause a spike in stress hormones and painful physical sensations. This can leave you feeling exhausted and uncomfortable. So after the flashback subsides (they can last anywhere from a few minutes to several days), be gentle with yourself. Try to nourish your body with rest, nutritious food, and self-care.
Dig deeper:
Trying to force a flashback to stop often makes it worse. It’s more helpful to slow down, breathe, and remind yourself that you’re safe in this moment.
Brandy Chalmers, LPC
Clinical reviewer
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Research shows that traumatic memories can be stored in the body. So when something triggers a reminder of trauma, a person may re-experience physical sensations related to the event. This is called having a somatic flashback, and it’s a core symptom of PTSD. It can cause rapid heartbeat, aches and pains, shortness of breath, and other physical symptoms.
If you’re experiencing somatic flashbacks, know that you’re not alone, and help is available. Evidence-based PTSD treatment can help you stay grounded in the present, reduce the somatic impact of triggers, and heal from the effects of trauma.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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