You may feel as if you are being touched on any part of your body when in reality, there is no one there.  This could range from feeling someone touch your arm to feeling as though someone is lying on top of you.
	Depending on the severity of this experience, you may feel anxious, frightened, confused or that you are going mad, particularly if you do not understand what is happening to you, or if you try to consciously stop it happening and are unable to.
	During this type of flashback you may re-experience the physical sensations and/or pain that you felt when being raped or assaulted.
	These sensations could be experienced as happening anywhere on, or inside of your body.

This type of flashback can also include strong, overwhelming sensations of taste and/or smell.

How can I help myself during and after flashbacks?
If you have experienced one or more flashbacks, you may be feeling frightened, confused, disorientated, and/or overwhelmed.Theses feelings are understandable and they are normal reactions to what can be a terrifying experience.

You are not going mad or crazy; you are remembering experiences, feelings, thoughts and images, which were too frightening or impossible to deal with at the time that they occurred.

	There are no specific reactions to a flashback.Every reaction to a flashback is an individual response, usually based on the ways in which you coped with the rape or assault.  For example:
	You may experience a flashback and feel very numb; you may have shut your feelings down and may watch the rape or assault scene as though it were happening to someone else.
	You may feel nauseous, as if you are going to be physically sick, or you may actually vomit.
	You may feel absolute terror, as ifyou are going to die.
	You may experience panic attacks and feel totally out of control.

Although they can feel very frightening, flashbacks are actually a good sign that you are unearthing the buried trauma and that you are on your way to recovery.

It is important that you reassure yourself with the knowledge that this is a temporary state, it will not last forever and through time, the flashback will reduce in frequency and intensity.  You may find yourself trying to avoid all potential triggers for these memories.  This is not possible as there are so many situations that could trigger memories.  While it is not possible to control the nature and strength of the flashbacks, you can do a lot of things to help lessen the power and impact that they have on your life.

Take yourself to a safe place.
This may be in your home, curled up on the settee with a warm quilt around you, or in the bath, or in your favourite chair, or at a good friends house. Go wherever you need to go, in order to feel safe and where you know you will be safe.  If you are not able to go to a safe place at the time of the flashback, remind yourself that what you have experienced is a memory, take several deep breaths and promise yourself that as soon as you can, you will take time out to explore the flashback in more detail.

Don't fight the flashback.
Although this may feel difficult, try to breathe deeply and let the memory surface.   Using alcohol, solvents, drugs, food and/or self-injury etc. to bury the feelings from a flashback can actually add to and prolong the trauma of recovering buried memories.   It can be hard to change these familiar coping mechanisms and old habits die hard, however it will be very helpful to you in the long run if you can manage to avoid coping with flashbacks in this way.  If you try to ignore or push away emerging memories they are likely to feel stronger and more powerful as they fight for recognition.

Remind yourself of the day, date, time etc.Look at your surroundings, where you are right now.  Remind yourself of how old you are, where you live etc.  Try to let part of yourself stay in the present while, at the same time allowing yourself to remember your past.

This is a memory of something that has already happened to you and you have survived it. Reassure yourself that you are not being hurt in the present, even though you may feel as though it is happening now.  It is important that you keep on reminding yourself that you have come through this experience and that you are now on the road to recovery.

Reliving memories can be a painful and exhausting experience. It may take several hours or days for you to feel okay again.  If you need to rest, sleep, cry or be angry, give yourself permission to do so.  Don’t jump up and try to do something else straight away.

What you remembered
Sounds
Pictures
Sensations
Smells
How you felt at the time
How you feel now

Comfort yourself.
After having one or more flashbacks, you may feel vulnerable and low.This is the time to give yourself a reward or treat for all of your hard work.  It will be helpful if you can do something that makes you feel good, for example, a warm aromatherapy/bubble bath, a drink of hot chocolate or milk, a bunch of flowers, a long relaxing walk, meeting with supportive friends, seeing a movie, listening to your favourite music, cooking your favourite food etc.

Even though you may feel like keeping the flashback to yourself, it can be really helpful if you share it with a supportive person. In talking it through you may gain more insight to yourself and it may help you to put your experience into perspective.Remember, you have not done anything wrong, being raped or assaulted was not your fault and you do not have to suffer in silence.Give yourself permission to receive support and understanding from others.