Just try to breathe deeply and let the memories flow through without fighting them. Tell your inner child its over now and that she is safe and loved and can't be hurt any more. Keep posting and reading here, many have been through this already and there is a lot of support and love here. We understand.

I am surprised your therapist did not provide tools for you to use during this journey. Here are a few I use that seem to work when the strong memories come flooding back.

1) put a rubber band on your wrist and snap it every time you find yourself thinking of the past. This can help to bring you back to present.

2) use deep breathing or what professionals call box breathing. set times of the day and do it even if you are feeling well. Relaxation can help.

3) play relaxation music, waves, ocean, forest sounds for example or just even music you enjoy. The kind of stuff you just have to sing along to.

4) create a journal and write three things you are grateful for each day in it. This really helps for me. do this every day.

5) create a treasure box of things that remind you of places you love. put different textures in the box and use it when you are feeling down or upset.

6) take care of yourself, force yourself to get showered and dressed everyday and acknowledge that you have done this. I like to keep a list of things to do and mark them off when done. It helps remind me I got things done.

Maybe you will find one of these things will help you. sending hugs

GEntlest gentelst healing wishes.
I spent a godo six months of last year in shock at what suddenly was in my head as a consciou memory, not just a vague nightmare....
Grounding techniques, breathing exercises, all help me.
Box breathing is great.
I like ice water (drinking or splashing on me) to remind my body "when" it is.
Journals, sketches, any outlet to make it feel more like you're expressing and less like you're "experiencing"< if that makes sense.

Much of what CC listed is stuff that my therapist recommended from day one (other than rubber band, but self-harm is an issue for me, we don't want the rubber band to get to be that)....

Do a here-and-now exericse, too.
Say something you see, take a deep breath, and say a second thing you see, depe breath, a third thing you see.... deep breath.
Then three things you hear
Three you feel---fleecy blanket, grass, sunlight, etc.
THree you taste (I chew mint leaves, they are strong-flavored so they can really "get" attention)....
Those help me not get lost in memories and can help me return at least partway from flashbacks.

Blessings for healing.

I've found this is a safe place where many of us work further with making meaning out of memories that surfaced in therapy for PTSD. You're not alone.

Thanks so much for the suggestions and will try them. Nice not to feel so alone. I try artwork, some relaxation( not good at it), breathing, write poems, get on computer, play with cat. I too have issues with self-harm. Went away for time until this last year.

Finding a way to hurt myself is 1,000 times better than living with some of these memories. If only we got to choose... Sigh. The closest self-destructive behavior comes to letting us forget is if it kills us sooner.

Hope you find your coping tools. Something more effective than self-abuse.