Psychological Flashbacks and Memory Intrusion: When the Past Shows Up Uninvited

Imagine this: you are in a very peaceful state, perhaps looking at pictures on your phone or drinking your tea, and out of nowhere, a flashback comes from the past, and it’s like you are living it again. The racing heart, sweating palms, and strong feelings are all there, like you are right in the moment. For a moment, you’re not in your cosy living room or at your desk, you’re back in that moment you thought you’d left behind. This is what a psychological flashback feels like. It’s not imagination, and it’s not just remembering. It’s your brain pulling a memory so vividly into the present that it almost feels like it is happening now.

Understanding Flashbacks

Flashbacks are experiences that are intense and involuntary, and they bring past trauma into the present with the greatest force possible. Visuals, sounds, smells, and even physical sensations may be a part of the experience, and powerful negative emotions such as fear, shame, or helplessness are usually felt (Brewin et al., 2017). Flashbacks are a very common symptom in PTSD, complex trauma, and dissociative disorders (Herman, 2019).

Unlike normal memories, which we can reflect on calmly, flashbacks feel alive. Your body reacts as though the danger or trauma is occurring again. That sudden surge of emotion is your nervous system trying to process something it could not at the time.

How You Might Notice a Flashback

Each individual situation is unique; however, there are some typical indicators that include:

• Sudden feeling of being overwhelmed or frightened

• Not being aware of the current time anymore

• Experiencing the sensory characteristics of the past event again

• Body responses like having a fast heartbeat, being unable to breathe deeply, or having muscle tension

Even when someone seems fine on the outside, the inside can feel chaotic. Recognising these signs is the first step in responding gently to yourself or a loved one (Brewin et al., 2017).

Gentle Ways to Soothe Yourself

Flashbacks can be scary, but there are ways to take care of yourself when they happen:

Ground Yourself in the PresentLook around and name five things you can see, four things you can touch, and three sounds you can hear. Simple sensory grounding helps anchor you in the now.

Breathe and Feel Your BodyTake slow, deep breaths. Notice your feet on the floor or your hands on your lap. These small movements can signal safety to your nervous system.

Create a Calm SpaceA cosy corner with soft lighting and comforting objects, or even a favourite blanket, can help your brain feel more secure during moments of distress.

Move GentlyStretch, walk, or sway. Motion reminds your body that it is in the present.

Write It DownJournaling about triggers, emotions, and what helps can give you insight and a sense of control over time (Foa et al., 2019).

Caring for Emotional Well-being

Flashbacks are not a weakness or failure. Your brain is indeed working hard to decode something very strong. Show patience and empathy not only to others but also to yourself. The creation of a safe and stable environment can result from daily mindfulness practices, silence, and even the smallest eco-friendly choices like burning a soothing candle or using organic sheets (van der Kolk, 2015).

Sharing one’s personal experience with a friendly listener, a group of peers, or a therapist can make one feel less alone and make one’s feelings more acceptable (Briere & Scott, 2021). It is often through connections that people heal rather than through isolation.

When to Seek Extra Help

In case flashbacks occur often, are extremely distressing, and/or cause difficulty in performing everyday tasks, it is time to consult a doctor. Trauma-focused therapies, such as EMDR or cognitive processing therapy, significantly lessen the intensity and frequency of such events (Foa et al., 2019; Powers et al., 2022).

A Gentle Invitation

Take a break today and check how you are doing. Pay attention to the feelings of your mind and body. In case flashbacks come up, relax, centre yourself, and remember that you are in a safe place. If you want to, tell your story or reach out to someone who is sympathetic. Healing is not about getting rid of the past; it is about gently, consciously, and supportedly learning to live with it.

Each little act of self-kindness builds resilience. When we treat ourselves and others with kindness, we allow the memories to remain without overpowering us.

References

Brewin, C. R., Gregory, J. D., Lipton, M., & Burgess, N. (2017). Intrusive images in psychological disorders: Characteristics, neural mechanisms, and treatment implications. Psychological Review, 124(1), 46–79.

Briere, J., & Scott, C. (2021). Principles of trauma therapy: A guide to symptoms, evaluation, and treatment (3rd ed.). Sage Publications.

Foa, E. B., McLean, C. P., Capaldi, S., & Rosenfield, D. (2019). Prolonged exposure therapy for PTSD: Emotional processing and mechanisms of change. Journal of Traumatic Stress, 32(4), 1–11.

Herman, J. L. (2019). Trauma and recovery: The aftermath of violence, from domestic abuse to political terror (2nd ed.). Basic Books.

Powers, M. B., Halpern, J. M., Ferenschak, M. P., Gillihan, S. J., & Foa, E. B. (2022). A meta-analytic review of prolonged exposure for post-traumatic stress disorder. Clinical Psychology Review, 91, 102115.

van der Kolk, B. A. (2015). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

Ehlers, A., & Clark, D. M. (2020). Cognitive therapy for PTSD: Science and practice. Behavior Research and Therapy, 138, 103808.

Patel, R., Spreng, R. N., & Kragel, P. A. (2021). Neural mechanisms of intrusive memories in trauma survivors. NeuroImage, 228, 117710.

King, A. P., & Rauch, S. L. (2020). PTSD and the brain: Insights from neuroimaging. Current Psychiatry Reports, 22(10), 51.

Bremner, J. D., & Vermetten, E. (2018). Effects of trauma on the brain and memory. Dialogues in Clinical Neuroscience, 20(2), 223–239.

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