Moving forward (sexual abuse )

[outlander]

HI Guys

im getting some really bad flashbacks and nightmares

i cant control them and i cant find a method to use to help me get through them

how do you guys get through them

any sugegstions? i get ot the point where i block my ears and bury my head into the pillows but it doesnt help.

it feels like they are drowning me and i cant escape them

[CheerBear]

Hi @outlander 

A couple of weeks ago my MH worker gave me a piece of A4 paper with some cards on it to cut out and keep with me for when I am having a tough moment. I've been meaning to share it with you for a while, just haven't found the right time. Now seems good.

So the idea is called the 'flashback halting protocol' by Babette Rothschild (who I think is sort of great so if you see any of her work or writing I recommend reading it).

It's pretty much the same idea as a lot of the other grounding techniques you know already, though what I love about this one is that the way it was given to me on cards, means I can take one with me almost anywhere.

I found it on pinterest and here is the same as what I have.

It's just a little bigger than a business card.

Keeping one in your purse, stuck somewhere in your car, in the shower (you could get creative and find a way to make it kind of waterproof enough to stick somewhere you might be able to see), under you pillow, as a photo on your phone etc could be useful. There are lots of places this one might come in handy.

There are a few videos and a bit more info about it out there if you're interested and want to google as well. 

Just another one to add to the list to try if you'd like (and haven't already) 🙂

[outlander]

I cant see the pic yet CB

So are these like reminders or grounding techniques when i start to get flashbacks...?

[outlander]

Oops @CheerBear above msg

[BlueBay]

Hi @CheerBear

Thanks for sharing this information.  I just googled 'flashback halting protocol' and it makes sense to have something that grounds you when in that horrible horrible dissociation state.  I was in that state only 2 weeks ago with my childhood abuse.

I can't see your picture that you have put up, I'll wait for it to come up and look back at it.

I am seeing a new psychologist on Monday and apparently she is more experienced with trauma of childhood sexual abuse and DBT. I really hope she can help me because i am sick of changing psychologists. I hate having to repeat myself over and over again.

[CheerBear]

Yeah it's kind of like a prompt card to go through a process that in theory, should help reduce the intensity/stop a flashback @outlander

[outlander]

My last trauma therapist basically said if you dont tell me im not helping you @BlueBay
I havent been back since

[outlander]

Oh ok @CheerBear ill take a look more into it too thanks heaps ❤

[BlueBay]

I feel for you @outlander so much.  I do understand what you're going through.  I had a similar experience only 2 weeks ago in a session with my psychologist.  I dissociated and had horrible horrible flashbacks of one of my sexual abuse.  It was so clear and it scared me so much.  It took my psychologist over an hour to get me back to the present moment and to be grounded even for me to leave the session. I was so exhausted for ages, i hope to never go through that again.  It scared me and made me feel so vulnerable and very very fragile for a few days afterwards.

Hope you are okay now @outlander.  Do you have anything next to you ie. pillow something that you can hold tight when this happens.

I do know what you mean by hiding yourself because that's what i do - i hold my head and hide under my blankets or pillow.

hugs to youi my friend @outlander xxxooo

[CheerBear]

Hi @BlueBay 🙂

It can be SO hard working through everything when you're triggered, taken back to awful times etc. I think the trick with this one is to have a card handy and remember to reach for it.

Good luck with your new psychologist. It is really hard to have to go over things and feel like you're repeating yourself. I hope it's a helpful change for you once the tricky first bits are over.