How to deal with body-based sensory flashbacks?

The reason why i usually focus on my feet is because i have no trauma regarding them, wouldnt wanna try to help and accidentally shove myself into a different flashback you know?

Ok this is really weird but when i disassociate i transfer my consciousness to a specific part of my body. Like i force my brain to be overly aware of this body part, usually my feet lol. So for example i will fixate on the way the ground or my shoes feel, how tired my feet feel depending on if ive been working all day or if i'd just gotten up, what kind of resistance i'd get from my socks or shoes if i tried to wiggle my toes, etc.

Also, hugs and cuddles/back rubs, and just gentle physical interaction with someone you feel safe with is good for me at least, I also have my partner tell me things, for example she will usually say something like; "it's the year ___ and you're at my house, with me and you are safe, focus on me" etc. It really helps me to be brought back into reality and focus on what's actually happening at that moment.

Make yourself aware of something that never would have been around you when your traumatic event occurred. For example, eat a food or drink that you had never tried before at that point in your life. I hope what I'm trying to say makes sense. Feel free to message me if I can help

for me a good tight hug always works to ground me but if thats not a option try using a weighted blanket/robe! I'd suggest something to hold/drink too, like a hot or cold drink as something else to ground you, you could even use ice too! deep breathing exercises and great as well, I use mindfulness techniques to ground myself too. ex. starting at one end of your body slowly tense each muscle moving to the other end, take a deep breathe and hold all the tension inside you, then as you relax your muscles and exhale. you can even add to this by imaging all your stressers at the moment being collected into a cloud as you inhale, pulling it together and then when you exhale you're blowing the cloud and along with it, your worries, all away

I do grounding and parts work. Things that help me best are telling my parts, and therefore myself, that I am safe, that I am not in that situation anymore. Talk directly to your parts. Talk to them out loud. Everyone has parts, and you can easily dissociate to them. It's important to be aware of yourself and your flashbacks. Somatic flashbacks are intense, treat yourself with care! After consoling I use a cold wet cloth or a sensory "wake up" to snap myself into my body. Then I do some self care, usually watching YouTube or reading!

I try to just use anything I can to stimulate my senses in a positive way to distract myself, i.e. loud music, watching something, going for a run or singing help me a lot.

My main coping skill when experiencing these flashbacks is grounding through the five senses. It's hard to realize sometimes when I'm dissociating but I start to tell myself where i am, what I'm doing. Or the 5 senses. 5 things you can see, 4 you hear, 3 you see, etc. It can be difficult depending where you're at.