I remembered I took a professional development course in trauma for front line workers a few years ago. It was amazing because I learned how to help clients process their trauma and my own. The instructor (Natalie Zlodre) had become my clinical supervisor in the community and my mentor.
When we experience traumatic events, we will have either flashbacks, nightmares, or intrusive thoughts. Usually, these moments will come out of nowhere when we are triggered. We will either freeze or don't know how to manage our emotions and thoughts. In the trauma course, Natalie provided grounding techniques on both flashbacks and nightmares.
I find it helpful to put the protocol in my phone and right beside my bed to help me stay calm.
Here are the protocols that you can download: