The Flash Technique

Step 1 – Choose a Focus

Think of something that still feels uncomfortable or upsetting.
This could be:

• a difficult memory,
• a troubling thought,
• a strong feeling in your body, or
• a situation you worry about in the future.

You only need to notice it briefly.

Now give the discomfort a number from 0 to 10:

• 0 = no discomfort at all
• 10 = very strong discomfort

Step 2 – Put It in a Container

Imagine a container where you can safely place this memory or thought.

This container can look any way you like:

• a box, safe, suitcase, or drawer
• big or small
• light or heavy
• with a lid, lock, or zipper

Place the uncomfortable memory or thought inside the container and close it.
You don’t need to look at it closely.

Step 3 – Choose Something Pleasant and Engaging

Now think of something that is pleasant and absorbing—something that easily holds your attention.

For example:

• a moment when you laughed,
• a hobby you enjoy,
• dancing, cooking, sports, or being creative,
• an activity where you feel focused and involved.

This does not need to be calming—just something that feels engaging and positive.

Step 4 – The Exercise

1. Gently tap your hands or legs in an alternating rhythm.
2. Focus fully on the pleasant, engaging experience.
3. While staying focused on this, blink your eyes three times.
4. Keep your attention on the pleasant experience and repeat the blinking four more times.

Step 5 – Check In

Now briefly think about the container again—without opening it or going into the memory.

Ask yourself:

• How strong does the discomfort feel now (0–10)?
• What do I notice has changed?

If the discomfort is still there, the exercise can be repeated.

After the Exercise

Take a moment to reflect:

• How does your body feel?
• What do you notice now?
• Did anything surprise you?