When the Body Remembers: Understanding Somatic Flashbacks
When we think of flashbacks, we often imagine vivid mental replays — scenes from the past intruding on the present. But trauma doesn’t always return as pictures or stories. Sometimes, it lives in the body.
You might feel a sudden wave of fear for no apparent reason. Your chest tightens, your breath shortens, or you feel small and unsafe — even though you know you’re okay. These moments are called somatic flashbacks, and they’re the body’s way of remembering what the mind has long tried to forget.
As trauma researcher Dr. Bessel van der Kolk, author of The Body Keeps the Score, writes, “Trauma is not just an event that took place in the past; it is also the imprint left by that experience on mind, brain, and body.”
At Stillpoint Therapy Collective, we see this truth every day: the body holds stories of survival. And with the right support, it can also hold safety, connection, and healing.
What Is a Somatic Flashback?
A somatic flashback happens when your body reacts to something in the present as if an old danger were happening again. Instead of a mental image or clear memory, you might experience sensations such as:
Tightness in your chest or throat
Shaking, trembling, or freezing
Dizziness or nausea
Sudden waves of fear, shame, or anger
Disconnection or feeling “far away”
These responses are not signs of weakness or “reliving the past wrong.” They’re your nervous system’s way of protecting you — a signal that something in the present has reminded your body of a time it wasn’t safe.
As Somatic Experiencing International explains, trauma is stored not only in the mind but also in patterns of tension, movement, and physiological activation. Healing involves helping the body recognize that the danger has passed.
How to Recognize When a Somatic Flashback Is Happening
Because somatic flashbacks often don’t include memories, they can be confusing. You might notice:
Physical sensations without a clear cause. Your stomach drops, your hands go numb, or your body feels heavy.
Triggers that seem small. A tone of voice, a smell, or even a gesture can unconsciously remind the body of a past threat.
A sense of time collapse. You feel like the past and present are blurring together.
Before labeling an experience as a flashback, it’s always important to rule out medical concerns. Once you’ve done that, learning to recognize the body’s signals can be a powerful step toward healing.
Coping in the Moment During a Somatic Flashback
When a somatic flashback happens, the goal isn’t to fight it — it’s to ground back into the present. Try:
Ground Through the Senses
Look around and name five things you can see, four things you can touch, three things you can hear.
Remind your body: “I’m in the present. I’m safe now.”Reconnect with Breath
Trauma can disrupt natural breathing patterns. Try the 4–6–8 technique:
Inhale through your nose for 4 counts, hold for 6, exhale through your mouth for 8.
Slow breathing signals safety to the nervous system.Engage Curiosity
Notice sensations without judgment: “What is my body trying to tell me right now?”
Curiosity replaces fear with presence.Anchor to the Present Moment
Remind yourself of the differences between now and then — your age, your surroundings, your agency.
For more tools, see our page on Somatic Therapy, where we share approaches to working gently with the body.
Healing Over Time from Trauma and Somatic Flashbacks
Coping in the moment is one part of healing. The deeper work happens through safe, attuned connection — in therapy, in relationships, and in community.
Somatic therapy can help you identify and release the body’s protective patterns while building new experiences of safety and trust.
Long-term healing often includes:
Therapeutic support — Trauma-informed and somatic therapy to integrate mind and body. Learn more about our Trauma Therapy approach. Therapies like Sensorimotor Psychotherapy integrate mindfulness and somatic awareness to help clients process trauma safely through the body.
Body-based practices — Yoga, mindful movement, martial arts, dance, or even gentle stretching can help release tension.
Community and belonging — Healing happens in connection; isolation can deepen trauma’s imprint.
Organizations like NICABM offer accessible psychoeducation on trauma and nervous system regulation.
If you’re ready to explore what that might look like, we offer a free 15-minute consultation to help you get matched with a therapist at Stillpoint. Book your consultation here.
Support at Stillpoint Therapy Collective
At Stillpoint Therapy Collective, our therapists integrate body-based, relational, and trauma-informed approaches to help you reconnect with safety, self-trust, and belonging.
Ellen Ottman, LMFT, specializes in attachment repair and somatic therapy, helping clients find stability and ease in connection with themselves and with others.
David de Lancellotti, APCC, supports LGBTQ+ clients in navigating trauma, shame, and belonging through somatic and relational therapy.
Annie Patyk, AMFT offers trauma-informed therapy for adults processing chronic stress, relationship issues, and perfectionism, integrating movement and creative expression.
Each therapist brings a unique perspective, but all share a belief that healing happens through the body, in relationship, and over time.
You can meet our full team here.
Remember: Your Body Is Not the Enemy
When old sensations surface, it can feel confusing or even frightening. But your body is not betraying you — it’s communicating. It’s letting you know what still needs care.
With time, compassion, and skilled support, these signals can transform from distress to guidance. Healing isn’t about erasing the past; it’s about helping your body recognize that the danger is over — and that you are safe, here and now.
If you’re curious about how somatic therapy can help you reconnect with your body and move toward healing, we invite you to schedule a free 15-minute consultation.
You don’t have to navigate this alone. We’re here to help you come home to yourself.