Somatic Flashbacks: What You Need to Know

Experiencing a somatic flashback can be both confusing and unsettling. Unlike typical flashbacks that replay memories or emotions of a disruptive event, somatic flashbacks manifest as physical sensations in the body, which makes it feel as if your body is re-experiencing the traumatic event (1). This article explores what somatic flashbacks are, what causes them, how they differ from emotional flashbacks, and offers guidance on how to heal from them. Whether you’re looking to understand your own experiences or support someone else, this guide will provide valuable insights into this often-overlooked aspect of trauma recovery.

What Is a Somatic Flashback?

To understand somatic flashbacks, it’s helpful to first know what a flashback is. A flashback is when a person suddenly and vividly re-experiences a traumatic event, as if it’s happening all over again (2). These flashbacks can be emotional, where the individual relives the emotions tied to the trauma, or they can be somatic, where the body physically reacts to the trauma (3).

A somatic flashback, which is sometimes called a pain flashback, occurs when your body reacts to past trauma with intense physical sensations or discomfort, even if your mind isn’t consciously aware of it (4). Unlike emotional flashbacks, where you may feel fear, sadness, or anger, a somatic flashback manifests in the body, as if it’s bringing the trauma to the surface again through physical sensations rather than memories.

What Is Trauma?

To grasp somatic flashbacks, it’s essential to first understand trauma. Trauma is your emotional response to a distressing event, such as an accident, abuse, or witnessing violence (5). Initially, trauma can cause feelings of shock or denial, but over time, it may lead to emotional upheaval, flashbacks, strained relationships, and even physical symptoms such as headaches or nausea if left unaddressed. While these reactions are normal, for some, the impact of trauma can linger and disrupt daily life, potentially leading to a condition known as post-traumatic stress disorder (PTSD) (6).

What Is PTSD?

PTSD is a mental health condition that can develop after experiencing or witnessing a traumatic event. It often brings symptoms such as constantly being on edge (hypervigilance), avoiding reminders of the trauma, and an intense focus on physical sensations, including chronic pain (6). The strong connection between PTSD and physical issues, such as chronic pain, highlights how intertwined the body and mind are when it comes to processing and healing from trauma.

For example, research has found a link between trauma history and certain types of pelvic pain, with many patients experiencing high rates of trauma (4). These physical sensations can act as reminders of past trauma, which shows the deep connection between the body and mind in the healing process.

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What Causes Somatic Flashbacks?

Somatic flashbacks, or pain flashbacks, are generally triggered by distress or reminders of past disruptive events (7). These triggers may not always be obvious or directly related to the trauma, but they can still cause your body to react as if the event is happening again. 

When you’ve experienced a disruptive event, your body can store that distress, and certain situations can bring these stored sensations to the surface. As Dr. Bessel van der Kolk, author of The Body Keeps the Score, explains, trauma isn’t just stored in our minds but also in our bodies (8). The body holds onto the distress, tension, and pain associated with disruptive events, and these can resurface later as physical sensations, even without conscious thought. This concept highlights the deep connection between the body and mind in processing and healing from disruptive experiences.

What Does a Somatic Flashback Feel Like?

During a somatic flashback, you may experience a range of physical sensations that can be both intense and unsettling. Common sensations include tension, pain, or discomfort in certain parts of your body (9, 10). It can feel as though your body is reliving the physical sensations of experiencing the disruptive event, even if your mind isn’t actively recalling the event. For example, you may experience a tight chest, a racing heart, or even numbness in certain areas.

These sensations can sometimes resemble phantom limb pain, where the body feels pain in a limb that is no longer there, showing just how deeply trauma can imprint itself on the body (4). Headaches, muscle tension, or a sense of heaviness in the limbs are also common during somatic flashbacks. 

It’s important to recognize that these physical reactions are valid and part of your body’s way of responding to and processing past trauma. Your body remembers what happened, and these sensations are its way of expressing that memory. Understanding this connection can help in finding ways to manage and heal from these experiences, bringing both physical and emotional relief.

Read more: Somatic Healing Techniques: A Holistic Approach to Physical and Emotional Recovery

What Is the Difference Between a Somatic Flashback and an Emotional Flashback?

The key difference between a somatic flashback and an emotional flashback lies in how the trauma is experienced.

With an emotional flashback, the primary experience involves reliving the intense emotions associated with the trauma, such as fear, sadness, or anger. These flashbacks can feel overwhelming, but they may not include the physical sensations that are tied to the original event.

In contrast, a somatic flashback centers around physical sensations in the body. You may feel pain, tension, or discomfort that mirrors what you experienced during the trauma, even if the emotional aspect isn’t as strong or noticeable.

Both types of flashbacks are ways in which the body and mind respond to unresolved trauma, each highlighting different aspects of how past experiences continue to affect you. 

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How to Heal Somatic Flashbacks

Healing from somatic flashbacks involves a comprehensive approach that addresses both the physical and emotional aspects of trauma. This process often requires the support of a mental health professional, who can guide you through various therapeutic interventions. Here are some effective therapies and self-care strategies to help manage and heal somatic flashbacks:

Therapeutic Interventions

1. Somatic Experiencing Therapy: This therapy focuses on how trauma is stored in the body (11, 12). It helps you become aware of and release physical tension related to traumatic experiences. By gently guiding you to feel and process bodily sensations, this approach aims to restore a sense of safety and well-being.
2. Sensorimotor Psychotherapy: This method integrates body-centered techniques with traditional talk therapy (13). It helps you explore and understand the physical manifestations of trauma and develop new, healthier patterns of response. The goal is to integrate these bodily experiences with emotional and cognitive processing.
3. EMDR (Eye Movement Desensitization and Reprocessing): EMDR is a well-established therapy that uses guided eye movements to help process and reframe traumatic memories (14). It facilitates the processing of stored memories and emotions, reducing their distressing impact on both the mind and body.
4. Neurosomatic Therapy: This approach combines principles from neuroscience and somatic practices to address how trauma affects both the brain and the body (15). It aims to relieve physical symptoms of trauma while also addressing the underlying neurological and emotional issues.
5. Hakomi: This is a form of body-centered psychotherapy that explores how the body holds and processes traumatic experiences (16). It uses mindfulness and experiential techniques to uncover and work through unconscious patterns and beliefs related to trauma.

Self-Care Strategies

1. Grounding Techniques: Grounding exercises can help bring your focus back to the present moment and away from distressing sensations. Techniques such as deep breathing, focusing on sensory experiences (such as holding an ice cube or feeling textures), and practicing mindfulness can help you stay anchored and calm (17).
2. Body Scan: Performing regular body scans involves paying close attention to physical sensations throughout your body. This practice helps you identify and release areas of tension or discomfort, fostering greater body awareness and relaxation (18).
3. Self-Care Routines: Establishing a routine that includes regular exercise, balanced nutrition, and sufficient sleep is essential for overall well-being. These practices support your body’s ability to manage distress and maintain a stable mood, which can help reduce the frequency and intensity of somatic flashbacks.

Engaging with a therapist who specializes in trauma can provide you with tailored support and strategies to address both the physical and emotional aspects of somatic flashbacks. Professional guidance can help you develop coping skills and work through the trauma in a safe and structured manner.

FAQs

• Where is trauma stored in the body?

Trauma can be stored in various parts of the body, often manifesting as tension, pain, or discomfort in areas such as the shoulders, neck, or stomach (19). This physical storage is linked to how distress and trauma affect the nervous system and muscular tension

• How do I stop body flashbacks?

Stopping body flashbacks involves addressing both the underlying trauma and developing effective coping skills. Collaborating with a trauma-informed therapist is essential, as they can help you work through the root cause of these flashbacks, ultimately reducing their frequency and impact over time.

• What is the best therapy for flashbacks?

The best therapy for flashbacks often depends on an individual’s needs. Approaches such as somatic experiencing, EMDR (eye movement desensitization and reprocessing), and trauma-focused cognitive-behavioral therapy (CBT) are commonly effective.

• Do people talk during flashbacks?

During a flashback, whether or not someone talks can vary. Some people may verbalize their experience or respond to external stimuli, while others may become non-verbal or appear disconnected. It’s important to approach someone who is having a flashback with sensitivity and support.

Understanding and managing somatic flashbacks can be challenging, but with the right tools and support, it’s possible to find relief and healing. If you’re struggling, don’t hesitate to reach out to a mental health professional who can guide you through the process