I live with flashbacks almost every day. For me, a flashback is not just remembering something painful. It feels like the memory is happening right now. My body reacts before my mind can catch up. My heart races, my chest tightens, and suddenly I feel like I am back in a moment that I know logically is over. That is what trauma does. It confuses the nervous system about time. It cannot always tell the difference between THEN and NOW. Over time, I have learned that the goal is not to fight a flashback or force it away. The goal is to gently guide my body back into the present. Here are a few things that help me: • Naming it I remind myself: “This is a flashback. I am safe right now.” • Grounding my senses I look around and name things I can see, hear, and touch to anchor myself in the present. • Temperature reset Cold water on my face or holding something cold helps interrupt the stress response. • Body pressure Pressing my feet into the floor or pushing my hands together helps me feel physically here. • Slow breathing Long, slow exhales tell my nervous system the danger has passed. These do not make flashbacks disappear instantly. But they help me come back to myself. And each time I do that, I am teaching my body a new truth: The past is over. I am here now.