Understanding Emotional Flashbacks: Journal Prompts towards Self-Reflection and Healing for Survivors of Childhood Trauma

Introduction

Emotional flashbacks can feel overwhelming and confusing, often pulling us back into feelings or experiences from the past.

Unlike visual or auditory flashbacks, these are characterized by intense emotional responses that may not be tied to clear memories.

Journaling is a powerful tool to process these feelings, understand their origins, and regain a sense of grounding.

In this post, we’ll explore a series of journal prompts designed to help you navigate emotional flashbacks, identify triggers, and cultivate self-compassion.

It is important to remember: as survivors of childhood trauma, being triggered by current events and experiencing emotional flashbacks is not our fault.

We are not to blame any more than we were as children who experienced trauma in our family of origin.

As adults, we have the opportunity to identify when we are triggered and embark on a healing journey, allowing us to experience more joy and peace in our lives.

Journaling is a powerful tool, yet it can often feel overwhelming.

It is important to find the support and guidance you need, in order to process the emotions and memories which can come up.

RRP (Relationship Recovery Process) therapy offers support and direction in this process.

Understanding Triggers/Flashbacks

The first step in addressing emotional flashbacks is recognizing the emotions and physical sensations they bring. Use these prompts to dive deeper into your experience:

Prompt 1:  What emotions did I feel during a recent flashback?

Can I name them?

Example: During a recent flashback, I felt a "whoosh" of intense fear and shame. It passed through my body like a heat wave. I also had a sense of helplessness that felt overwhelming.

Prompt 2:  What physical sensations accompany my emotional flashbacks (e.g., tension, rapid heartbeat)? Where in my body do I feel the flashback?

Example: Sometimes my chest tightens, and I feel a constriction in my throat, like it's hard to breath and talk. At other times my hands get cold, or I notice I’m clenching my jaw. Sometimes, my breathing becomes shallow and rapid.

Prompt 3: What thoughts or memories tend to surface during a flashback?

Example: Whenever I get really triggered, I have this flash of a memory of hiding in my closet as a kid when my parents were fighting.

Prompt 4: Are there specific images, sounds, or feelings that seem connected to the flashback?

Example: Sometimes, when I feel triggered, I feel like I am suddenly in a cold space and I get the chills...

Once you are in touch with the feelings that the trigger evoked and the sensations in your body, go back to childhood and consider when you felt this way in the past.

Prompt 5: What age do I feel like during the flashback?

Does it remind me of a specific time in my life?

Example: I feel like I’m 7 years old again, sitting in the corner of my bedroom after being scolded by mom. I remember not being able to breathe so well.

RRP therapy is a program designed to process and heal from the intense pain and wounding childhood trauma survivors experience.

These early childhood experiences were traumatic and survivors deserve to heal from them.

Identifying Triggers

By identifying patterns and triggers, you can start to anticipate and manage emotional flashbacks more effectively. Reflect with these prompts:

Prompt 6: What happened immediately before I experienced the flashback?

Were there any notable events, words, or interactions?

Example: I noticed the flashback started after my coworker commented on my report. Their tone reminded me of my father’s voice when he was angry, and I immediately felt small and defensive.

Prompt 7: Do certain times of day, dates, or seasons intensify my flashbacks?

Example: I often feel more vulnerable in the late evening. That was the time when my parents would both be home and there was non-stop fights and violence. It’s as if my body remembers it even when I know it happened in the past.

Exploring the Root Cause

Understanding the origins of your emotional flashbacks can foster deeper healing.

Going back to the source of the trauma in childhood is an important process and deserves time and attention.

Consider joining an RRP (Relationship Recovery Process) group or engage in another therapy modality designed to recover from childhood trauma.

Using journal prompts to discover root causes of the trauma can be a helpful tool along the journey.

Consider these prompts:

Prompt 8: When was the first time I remember feeling like this? What was happening in my life then?

Example: I remember feeling this intense fear was during a family argument when I was 9. I remember hiding under the table, feeling like everything was out of control and it was somehow my fault.

Prompt 9: If my emotional flashback could speak, what would it say?

Example: “You’re not safe. You need to protect yourself.”

It’s like a warning that keeps repeating, even when there’s no actual danger.

Navigating and Soothing the Flashback

When a flashback occurs, doing the work of childhood trauma recovery in a group or with an individual therapist or trusted friend is an integral part of recovery.

In addition, having a plan to self-soothe can make a big difference.

Use these prompts to guide your coping strategies:

Prompt 10: What have I done in the past that has helped me calm down during or after a flashback?

Example: Taking deep breaths and holding a warm cup of tea usually helps me feel grounded.

Writing about my feelings or reaching out to a trusted friend also brings some relief.

Prompt 11: What do I wish someone would say or do to comfort me when I’m feeling overwhelmed?

Our inner child/younger self needs to know that what we felt at the time was real and our feelings are justified.

We can offer that comfort to ourselves. We can remind ourselves that we are not in the unsafe situation and that today is different than yesterday.

Example: I wish someone would tell me, "You are right to feel this way. As a child you were not safe and did what you needed to in order to survive. You’re safe now." Imagine saying this to my younger self.

Reflecting and Moving Forward

Processing emotional flashbacks over time can help you develop resilience and clarity. Wrap up your reflections with these prompts:

Prompt 12: How do I feel after the flashback subsides? What thoughts linger?Example: After the flashback, I usually feel drained but also relieved.

There’s often a lingering fear that it will happen again, but I remind myself that I’ve survived every one so far.

Prompt 13: What do I need more of in my life to feel safer and more grounded?

Example: I need more moments of quiet and connection with nature.

Spending time outdoors helps me feel centered.

I need people that I can reach out to when I am overwhelmed.

I also need to practice saying no to situations that feel overwhelming.

Understanding Patterns

Finally, tracking patterns in your experiences can reveal important insights:

Prompt 14: How have my emotional flashbacks changed over time?

Are they becoming more or less intense?

Example: My flashbacks used to happen multiple times a week, but now they’re less frequent. They’re still intense, but I’m learning to recognize the signs earlier and use grounding techniques.

If you are interested in journal prompts for couples and parents, check out the upcoming post:

Healing Together: Journal Prompts to Navigating Triggers and Emotional Flashbacks for Couples and Parents