Triggers, Flashbacks and Nightmares

Experiencing triggers, flashbacks or nightmares can feel overwhelming, confusing, and sometimes frightening. These responses are common for people who have experienced sexual violence. They are your mind and body’s way of trying to process and make sense of what has happened.

What are Triggers?

A trigger is something that reminds you of a past experience of harm or trauma. This can be something obvious, like a person or place, or something less expected, like a smell, sound, or even a feeling.

Triggers can bring up strong emotional or physical reactions, even if you don’t immediately connect them to a specific memory.

What are Flashbacks?

Flashbacks are moments where it can feel like the traumatic experience is happening again. You might feel like you are “back there”, rather than in the present moment. This can involve:

• Vivid memories or images
• Physical sensations in the body
• Intense emotions, such as fear, panic, or helplessness.

Flashbacks can vary in intensity and duration, and may happen without warning.

What are Nightmares?

Nightmares are distressing dreams that may replay aspects of the trauma or reflect the emotions connected to it. They can disrupt sleep and leave you feeling unsettled, anxious, or exhausted.

If you are having trouble sleeping, or getting back to sleep following a nightmare, you might like to try guided meditation. 

What Can Help in the Moment?

There are small strategies that can help you feel more grounded and safe, when experiencing a trigger or flashback. It can take time to find what works best for you.

• Grounding Techniques: Focusing on your senses (what you can see, hear, feel, smell or taste)
• Breathing Exercises: Slow, steady breathing, to calm your body
• Reminding yourself of the present: Gently telling yourself where you are and that you are safe right now.
• Movement: Stretching, walking, or holding something solid can help you reconnect you to your body.

More active movement (such as dancing, shaking, star jumps, or running on the spot) can help release built-up "fight" energy from the body, and may make it easier to begin to access a sense of calm.

At times, it can be helpful to have something to listen to or follow along with, when your body or mind feels overwhelmed. Guided exercises and videos can support you to feel more grounded and present.

Self-Havening Techniques

This video introduces Self-Havening Techniques, a gentle body-based exercise that may help reduce distress and support you to feel more grounded in the moment.

Gentle Yoga for Grounding and Rest

These guided yoga videos may help you reconnect with your body, release tension, or support rest:

RAIN Practice (Guided Meditation)

This guided meditation introduces the RAIN practice to work through difficult thoughts and emotions. RAIN stands for:

R: Recognise what is happening
A: Allow the experience to be there
I: Investigate with curiosity and care
N: Nurture yourself with compassion

Support is Available

You don't have to manage this on your own. Speaking with a counsellor can help you understand your experience, develop coping strategies, and feel more in control.

SACL are here to listen, believe you, and support you at your pace. If you would like to talk to someone, you can call us at any time.

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