November 4, 2024 at 2:03pm EST

A Quick Tool to Manage Flashbacks

Hi, it’s Juliana!

If you’ve ever had a narcissistic person in your life, certain aspects of your day-to-day life can bring back painful memories of the abuse.

For example, hearing someone raise their voice might bring back memories of the tension you felt around the narcissist’s sudden outbursts.

These flashbacks can be incredibly intense because they often make you feel like you’re right back in that painful moment.

To get grounded and return to the present, many members of our community find it helpful to do a “sensory reset.”

This involves using an object that creates a sense of stability and reminds you of who you are now, outside of that painful experience.

This object could be anything that anchors you in the present when these painful memories surface.

For example, I use an AirPods case because its texture reminds me of the smooth stones I find during walks around the lake in the summer.

When I hold the case, its familiar feel brings me back to those calm moments by the water. 

This memory shifts my focus away from the flashback and helps me feel more centered and present.

So, the next time you experience a flashback and are having a hard time grounding yourself, try this exercise. 

I hope it’s as helpful for you as it has been for so many of us.

All the best,

Juliana