Grounding techniques for flashbacks

When a flashback hits, grounding brings you out of the past and back to safety - here is how.

2 min read · Awareness resource · Reviewed 2026-09-15

A flashback is when a traumatic memory feels like it is happening now - sights, sounds, feelings flooding back. It is frightening, but grounding can bring you back to the present, where you are safe.

In the moment

Remind yourself: "This is a memory. It is not happening now. I am safe. It will pass."
Use your senses (5-4-3-2-1): name 5 things you see, 4 you hear, 3 you can touch, 2 you smell, 1 you taste
Feel your body in the present: press your feet into the floor, hold something cold or textured, stretch
Breathe out slowly - longer out than in
Orient to now: say today's date, where you are, your age

Afterwards

Be gentle with yourself. Rest, water, and a safe person help. Flashbacks are exhausting - recovery time is normal.

Prevention

Notice your triggers, keep a grounding object handy, and practise these skills when calm so they are ready when you need them.

When to seek help

Frequent flashbacks are very treatable with trauma therapy. You do not have to manage alone.

Getting help in South Africa

Cleared Mind counsellors, or SADAG 011 234 4837.

In immediate danger? SADAG Suicide Crisis Helpline (24h): 0800 567 567 or SMS 31393. SADAG Mental Health Line 011 234 4837. SAPS 10111, ambulance 10177, GBV 0800 428 428.