C-PTSD Flashbacks: What To Do In The First 60 Seconds

If you are reading this because you are in a flashback right now, pause for a second.

You are not going crazy. You are having a C-PTSD response. Your brain thinks an old danger is happening again, even if you are currently safe.

This guide walks you through the first 60 seconds so you have something concrete to hold on to.

This is information, not medical advice.

What is happening during a C-PTSD flashback?

In a C-PTSD flashback, your survival system takes over. Your heart races, your chest tightens, your thoughts speed up or go blank. You might feel like you are not in your body or like you have been pulled back into the past.

Nothing is "wrong" with you for having this reaction. Your nervous system is trying to protect you with the only pattern it learned. The goal in the first minute is not to analyze or fix anything. The goal is to help your body realize, "The danger is over. I am here, now."

What should you do in the first 10 seconds of a C-PTSD flashback?

In the first 10 seconds, you need one sentence and one breath. That is it.

Step 1: Say one orienting sentence out loud

Use your own words, or borrow this:

"I am having a flashback. I am in [year] in my [room / bus / kitchen]. The danger is not happening right now."

You do not have to believe it fully. You just need to say it. Speaking anchors you in the present and gives your brain a simple script instead of spiraling thoughts.

Step 2: Take one slow, intentional breath

Inhale through your nose for 4 counts, hold for 4, exhale for 4. One round is enough to start. You can add more later.

How do you ground yourself in the next 50 seconds?

Once you have spoken and taken one breath, you move into grounding. Think of this as giving your body proof that it is in the present.

Box breathing for C-PTSD flashbacks

Box breathing is simple and repeatable:

1. Inhale through your nose for 4 counts.
2. Hold for 4 counts.
3. Exhale through your mouth for 4 counts.
4. Pause with empty lungs for 4 counts.

Repeat this 3 to 5 times. If counting makes you more anxious, shorten it to 3-counts or skip the holds and just do slow in and slow out. The point is rhythm, not perfection.

5-4-3-2-1 grounding in under a minute

Use your senses to pull your attention into your current environment:

• 5 things you can see
• 4 things you can feel against your skin
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste or one comforting phrase you repeat

You do not have to do it perfectly or in order. If you get stuck, stay with sight and touch. You are teaching your nervous system, "I am in this room, not in the past."

Which apps can actually help in the first 60 seconds?

You can do all of this without a phone. But for many people with C-PTSD, having a guided tool removes decision fatigue in a scary moment.

The key is choosing tools that feel safe, easy to use when your hands are shaking, and respectful of C-PTSD, not just generic stress.

When is an app not enough and you need human support?

If your thoughts are turning toward self harm, you cannot slow your breathing at all, or your flashbacks are getting more intense and frequent, it is time to involve humans, not just software.

Use the crisis links inside Unpanic, call a trusted person, reach out to your therapist, or contact a local crisis line. Apps are support tools. They cannot replace real time medical or psychiatric care when you are in serious danger.

How to create your own 60 second flashback plan in Unpanic

You do not want to design your plan in the middle of a crisis. Do it on a steadier day. Inside Unpanic you can:

• Save your own orienting sentence so it appears on screen when you open the app.
• Pin your favorite grounding exercises, like box breathing or 5-4-3-2-1, so they are always one tap away.
• Add notes about what helps you most, like "put feet on the floor" or "look for three blue objects."
• Store crisis numbers or contacts you trust so you do not have to search when you are overwhelmed.

Then, when a flashback hits, you are not starting from zero. You have a tiny, personal protocol ready: one sentence, one breath, one grounding exercise, one clear way to reach a human if you need to.

You deserve tools that take your C-PTSD seriously and help you survive the moments that feel un-survivable. The first 60 seconds are not the whole story, but having a plan for them can change your relationship with flashbacks over time.