The Trauma Alarm: Grounding Techniques for Flashbacks
Learn how the amygdala and hippocampus impact traumatic memory and discover grounding techniques to manage flashbacks when your survival system feels hijacked.
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A flashback is not a sign that you are losing your mind or that you are fundamentally broken; it is actually a sign that your brain’s survival system is working exactly the way it was designed to—it just happens to be working with outdated information.
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Immediate coping techniques for replaying upsetting and traumatic memories, focusing on grounding and de-escalation in the moment.
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A flashback occurs when your brain's survival system, specifically the amygdala, reacts to outdated information as if a past threat is happening now. This alarm system bypasses logic to prioritize survival, leading to physical symptoms like a racing heart or thin air. It is not a sign of being broken, but rather a sign that your brain is recording sensory details with extreme precision to keep you safe from perceived danger.
During a traumatic event, the hippocampus—the part of the brain responsible for time-stamping memories and filing them in the past—often goes offline. Meanwhile, the amygdala records the event's sensory details vividly. Because the memory lacks a proper time stamp, the brain struggles to recognize the event is over, causing the past to feel like it is dissolving into the present moment during a flashback.
No, experiencing a flashback is not a sign that you are losing your mind or fundamentally broken. It is a physiological response where your survival system is working exactly as designed, albeit with outdated information. Understanding that your brain is simply trying to protect you can be a vital first step in using grounding techniques to navigate these disorienting experiences and regain a sense of presence in the world.
Creado por exalumnos de la Universidad de Columbia en San Francisco
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Creado por exalumnos de la Universidad de Columbia en San Francisco
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
