How to Stop a Flashback – Flashback Halting Protocol

Flashbacks can feel like being pulled out of the present and dropped back into a moment you never wanted to return to. They’re vivid, frightening, and often come without warning. But there are tools that can help bring you back to safety and remind you that what happened is not happening now.

This guide introduces the Flashback Halting Protocol, a grounding technique designed to guide you back to the present moment and reduce panic when a flashback takes over.

What Is the Flashback Halting Protocol?

This is a simple but powerful tool you can use in the moment. It helps you pause, reconnect, and remind yourself that you are safe. By naming your thoughts, feelings, and surroundings, you slowly shift your focus away from the memory and back to the here and now.

Using the Flashback Halting Protocol Step-by-Step

When a flashback starts, find a quiet space if possible. You can say the following steps out loud, write them down, or think through them silently, whichever feels right for you.

1. Right now I am feeling (emotionally)

Take a moment to name the emotion you’re feeling, fear, panic, sadness, anger, confusion.

Example: Right now, I am feeling overwhelmed and frightened.

2. I am sensing (in my body)

Notice how your body feels. Is your heart racing? Are your hands shaking? Are you holding your breath?

Example: I am sensing tightness in my chest and my hands are trembling.

3. This is because I am remembering

Name the traumatic event, if you feel able. You’re not reliving it, you’re remembering it.

Example: This is because I am remembering what happened that night at the party.

4. At the same time, I am looking around where I am now on

Say today’s date, the day of the week, the month and year.

Example: It is Thursday, 14th April.

5. Here in (name the place)

Name your location, your room, a park, a friend’s house.

Example: Here in my bedroom.

6. And I can see

List a few things you can physically see around you. This brings your senses into the present.

Example: I can see the window, my blanket, a photo frame on the wall.

7. So I know

Repeat the memory again, then remind yourself it is not happening now.

Example: So I know what happened at the party is not happening now or anymore.

Why This Works

Flashbacks are not just thoughts, they often trigger a physical response, too. The protocol works by calming both the mind and body, helping you feel more in control. It reminds your brain you’re not back there, you’re here, and you’re safe.

Make It Personal

Some people find it helpful to keep a written version of this protocol in their bag, on their phone, or next to their bed. You can even record yourself reading it and play it back when needed.

You Are Not Alone in This

Flashbacks can feel isolating, but they are a common response to trauma. You are not weak or broken, they are your mind’s way of trying to process what happened.