Emotional flashbacks can be incredibly intense and overwhelming. They are often associated with post-traumatic stress disorder (PTSD), but anyone who has had a traumatic experience can potentially have them. Understanding the signs of an emotional flashback can help you manage them better and seek help when needed.

Intrusive Memories
One of the most common signs of an emotional flashback is the presence of intrusive memories. These are intense memories that can make it hard for you to focus on anything else. They may be memories of the traumatic event itself, or they may be related to the emotions you felt during that time. It's as if these memories have a mind of their own and can come crashing into your consciousness at any moment, making it hard for you to maintain a grip on the present.

Sudden, Overwhelming Emotions
Emotional flashbacks are often accompanied by sudden, overwhelming emotions. You may experience feelings of shame, guilt, or sadness that seem to come out of nowhere. These emotions can be so intense that they feel completely out of proportion to what's happening in your life at the moment. It's as if you're reacting to a threat that isn't there, which can be very confusing and distressing.

Extreme Self-Criticism
Another common sign of an emotional flashback is engaging in severe negative self-talk. This can take the form of extreme self-criticism, where you blame yourself for things that aren't your fault or berate yourself for perceived shortcomings. This negative self-talk can be incredibly damaging and can further exacerbate the distressing emotions associated with the flashback.

Dissociation
You might also experience dissociation during an emotional flashback. This is a psychological response to overwhelming stress or trauma, where you feel disconnected from your surroundings or from yourself. It can feel as if you're watching your life from a distance, or as if you're not really there. This can be a very disorienting and unsettling experience.

Feeling Helpless
Feeling helpless is another common sign of an emotional flashback. You might feel as if you're unable to control your emotional responses, or as if you're trapped in a situation with no way out. This sense of helplessness can be very distressing, and it can make it even harder to manage the intense emotions associated with the flashback.

Avoidance
Another sign that you might be experiencing an emotional flashback is an intense need to avoid a person or situation. This is a common reaction to trauma, as your mind tries to protect you from anything that might trigger a distressing memory or emotion. However, avoidance can also be counterproductive, as it can prevent you from facing and dealing with the underlying issues.

Distorted Thinking
During an emotional flashback, you might also experience distorted thinking. You may feel as if you're in immediate danger, even when you're safe. Or you might find yourself reliving previous traumas, even when there's no external trigger. This distorted thinking can add to the distress of the flashback and can make it hard for you to ground yourself in the present.

Disoriented Behavior
You might also experience disoriented behaviour during an emotional flashback. This could include erratic and impulsive behaviour, or emotional responses that seem out of place. This disoriented behaviour can be distressing both for you and for those around you, and it can add to the confusion and distress of the flashback.

Understanding these signs of an emotional flashback can be an important first step in managing them. If you recognise these symptoms in yourself, consider reaching out to a therapist or counsellor who can help you work through them and recover so that life becomes less stressful and more enjoyable.

One thing I do myself when I notice I’m having an emotional flashback (e.g. relieving an old experience and arguing with someone in my head as if they’re right in front of me) I place one hand on my chest, feel my feet on the floor, put my focus on something around me (like a tree or a picture on the wall) take some slow deep breaths and gently repeat to myself “this isn’t happening. I’m here and I’m safe”. It’s a great way of bringing myself back to the present moment and interrupting the trauma response.

Remember, it's okay to ask for help. You don't have to deal with these intense and distressing experiences alone.