Do you know what an emotional flashback is?
- Val Ritis
- Jul 22
- 3 min read
Have you ever had a moment when everything seemed fine and suddenly, a strong and unexpected sensation takes over you?
It might be tightness in your chest, a knot in your stomach, a sudden urge to stop everything… and you can’t even explain why.
These moments have a name: emotional flashbacks – when the body remembers before the mind does.
Unlike a simple memory, a flashback makes you relive an old emotion as if it were happening now. It might be a glance, a word, a smell, a demand at work… and suddenly: your body goes on alert, your heart races, and your mind gets confused.
But why does this happen?
Our brain is intelligent, but emotionally it doesn't always distinguish what has already passed from what is actually happening. When we experience highly impactful situations, they can become “out of order” in our memory system. Instead of being stored as something resolved, they remain “open,” ready to be reactivated by small everyday triggers.
And why is our brain “reactivated” by these triggers?
To protect us… as I mentioned, the brain doesn’t differentiate between what’s happening now and what already happened. It simply activates the alert system to protect us from potential danger.
This can happen in an important meeting, during a conversation with your boss, or even when you’re alone trying to relax.
How can you tell it’s a flashback?
You feel an emotion that is disproportionate to what’s happening.Your body reacts with tension, your heart speeds up, you might feel the urge to “run away.”It becomes hard to think clearly or stay focused.
What to do?
The first important step is to recognize that you may be entering a flashback moment. In other words, be aware of your emotional state and don’t ignore or deny the sensations or messages your body is sending you. Paying attention to these signs is essential so you can take back control of the situation instead of being overtaken by emotional triggers.
It’s important to remember that “you are safe now.” Even if your body says otherwise, you can learn to “signal” to your nervous system that everything is okay. This takes practice, but it is possible.
Here are three simple steps you can start using today if you notice you're in flashback mode:
🔸 Breathe consciously:
Inhale to the count of 4
Hold for 2
Exhale slowly to the count of 6
Repeat for 1 or 2 minutes (or 3 full cycles). This helps regulate your nervous system.
🔸 Observe 5 things around you:
Look at your environment and mentally name 5 things you see. This brings your attention to the present.
🔸 Touch something that connects you to the now:
A key in your pocket, a warm mug, the texture of a fabric, the touch of your own hands. Touch is a powerful way to anchor your presence.
These are simple mindfulness techniques - very effective for retraining the brain to create new emotional responses. Remember: these practices are a great starting point for self-awareness and emotional regulation, but they do not replace professional support in more complex or persistent cases.
In my work with emotional development and leadership, I use the I-Avatars™ methodology, which I created based on my personal and professional experiences. It helps people understand and care for their different inner layers – the ones that react, sometimes without knowing why.
Recognizing your flashbacks is the first step. Learning to embrace your reactions and create new responses can transform not only your personal life but also the way you relate to the world.
The past may have marked you, but it doesn’t have to lead you. You can choose new responses, starting now.
✨ Did this content resonate with you? Share it with someone who might benefit and let me know in the comments: Have you ever caught yourself in an emotional flashback?
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