Emotional Flashback Protocol

10 min · Grounding

Pete Walker's 13-step protocol for managing emotional flashbacks from complex PTSD. A practical guide for when the past floods the present.

How to do it

1. 1

   Say to yourself: 'I am having a flashback.' This is the first step to gaining control.

2. 2

   Remind yourself: 'I feel afraid but I am not in danger. I am safe now.'

3. 3

   Own your right to have boundaries. Say: 'I don't deserve to be treated this way.'

4. 4

   Speak reassuringly to your inner child: 'You are safe. I am here. I will protect you.'

5. 5

   Deconstruct the critic's attack. The inner critic amplifies flashbacks. Name the critic's voice.

6. 6

   Allow yourself to grieve. Flashbacks are grief — for what happened and what was lost.

7. 7

   Cultivate patience with the recovery process. Healing is not linear.

8. 8

   Find support. Reach out to someone safe, or write about what you're experiencing.

9. 9

   Learn to identify your triggers. What happened just before this flashback?

10. 10

    Figure out what the flashback is about. What age do you feel? What was happening then?

11. 11

    Be patient with the time it takes to de-escalate. A flashback can last minutes or hours.

12. 12

    Take your recovery in small steps. Don't demand perfection from yourself.

13. 13

    Remind yourself: 'I survived that. I am surviving this.'

This is a self-guided reflective practice, not medical or psychological treatment, and it is not a substitute for working with a qualified professional. If something painful opens up, go slowly and reach out for support.