There are many ways to manage flashbacks when they come. They, at times, maybe overwhelming and triggering. The flashbacks sometimes bring on uncomfortable feelings, which may take you away from your day. Here are some suggestions that I have for managing with flashbacks of the affair:
- I don’t believe ignoring the flashbacks is the best way to manage them. Part of managing with the flashback may be just allowing the thoughts to be there and redirecting yourself to do what you intended to do in that moment. In other words, take a more mindful approach to what you are doing throughout the day. Ignoring is not the same thing as allowing thoughts to pass and continue. Ignoring and suppressing the thoughts will only bring up the thoughts more. You’ll continue to see the thoughts as a threat if they are ignored or suppressed, and this may increase the intrusiveness of the flashback imagery or thoughts.
- Let some trusted people who know of the affair know that you are having a flashback. Perhaps you can ask your partner or your support network for support during this time. Voicing the flashback may reduce its intensity.
- Consider choosing activities to help minimize the duration and intensity of the flashback. Remember the flashbacks won’t stay forever, eventually you will return to your normal baseline. Until then, we will need activities to help you stay grounded. Finding a good comedy show (perhaps something you have seen before) could be very helpful. Playing video games that require a cognitive element have also been demonstrated to be helpful.
If you need support, please feel free to contact me. I support connection with any Clinical Psychologist. I provide counselling and psychotherapy services. My office is located in Vaughan, Ontario.
