Chapter Three - Re-Experiencing Events Flashbacks Feeling like the experience is happening again is called a flashback. People who experience acute stress often re-experience part of or the entire event. For example, you may have unwanted thoughts of the events and find yourself unable to get rid of them. Some people have flashbacks, which can involve vivid sensations that the event is occurring again. Flashbacks are normal reactions to abnormal, traumatic circumstances. What distinguishes many traumatic memories from non-traumatic memories is that we don’t just remember them, we re-experience them with flashbacks. Flashbacks involve re-experiencing one or more of the following components of the traumatic memory:

* Behavior * Emotions

* Thoughts * Physical Sensations

People can have flashbacks without current awareness of the traumatic memory involved. This can make people feel "crazy." For example, if you feel unsafe and react suddenly when a loved one touches you, your exaggerated startle or aggressive movement may be part of a flashback involving a memory of prior combat or other traumatic incident. Likewise, punching a hole in the wall or other over-reactions to present circumstances may mean a flashback was triggered. The severity of flashbacks may vary depending on the frequency and severity of past traumas. Again remember, the flashback may involve one or more of the four components of the traumatic memory; more severe flashbacks tend to involve more of these components being re-experienced. Nightmares are also very common. Check the areas you experienced since your return home and add your own items to the following list.

___ Unwelcome memories ___ Feeling the events are happening again ___ Experiencing disturbing physical sensations or emotions without knowing why

___ Nightmares ___ Unwanted thoughts ___ Impulsive behavior

Sometimes flashbacks are severe, and all components of the traumatic memory are re-experienced and seem real again. (See Chapter Four - Triggers, Page 21, for suggestions on what you can do if you experience flashbacks.) Nightmares and 'Panic" Awakenings It is very common to experience nightmares and "panic" awakenings. When they happen, don’t try to deny or avoid them. Recognize that they will happen, and it will take some time for them to go away. Some people will find these nightmares and panic awakenings more intense. Some very successful strategies have been developed with other soldiers. Don’t put yourself through unneeded stress in this area because you think this is some kind of weakness. It is not. Nightmares and panic awakenings are common. Here are some suggestions: * When you awaken from a nightmare, remind yourself you are reacting to a dream, and there is no real danger now. * Get out of bed and orient yourself to your surroundings (keep your eyes open, look around). * Listen to soothing music or read. * Watch a comedy show on television or other "distracter." * Call and talk with someone, if possible. * Tell your doctor or counselor about your nightmares; some treatments are helpful. Action Plan on Re-Experiencing Events