The five-senses mindfulness prompt gives people a simple way to ground themselves during a flashback, using smell, taste, touch, sound and sight to reconnect with the present moment.
Coping with flashbacks after trauma or bereavement can feel frightening and disorientating, especially when a memory is triggered suddenly by a sound, smell, place, person or situation. This one-page printable handout is designed for adults who have experienced trauma, loss or distressing events, and for people supporting them in everyday life, counselling, wellbeing sessions or community settings.
It explains why flashbacks can seem real in the body and mind and sets out simple grounding techniques that may help someone reconnect with the present moment. The steps include reminding yourself that you are safe now, moving to a comfortable place, using steady breathing, noticing the five senses, stamping feet, clapping hands, and speaking to a trusted person afterwards.
The PDF can be used as a worksheet, a take-home prompt, or a quick reference for a noticeboard, folder or wellbeing pack. It may be helpful during lessons or group discussions about emotional wellbeing, in bereavement support, or as part of personal planning for times when intrusive memories or nightmares occur.
Alongside immediate coping ideas, the handout encourages longer-term support, such as talking with a GP or counsellor, using drawing or writing, and gently changing the ending of a nightmare or flashback to build a stronger sense of control. Download or print the handout so it is available when reassurance and grounding are needed. This resource was created by MindWell Leeds.
