Key Takeaways
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.
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.
Clinician's take
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.
Find care with Rula
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 committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 21,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.
