Sudden Emotional Flashback, I’m not sure how to manage this one

I’m not sure how to get through this one as the trauma is relatively recent (3-4 years ago) and it’s very complicated.

The flashback surrounds my two roommates, and I am brought back to a time where I felt very hurt by them and very small. Basically I can’t tell how I’m feeling is real or not because on one hand I never talked about it with them because they never did anything wrong but on the other hand I got over it until this massive trigger occurred the other day.

so I mean, I told them I was having a flashback but aside from that I’ve basically been thrown back into the thoughts and feelings I was having back then, even having songs loop through my head that were only In my head around 2021/2022 it’s so weird a lot of my feelings I know aren’t logical but it’s like in my current state I don’t care. Usually my method is that I talk about it and process it, but this one is so close to home and just so weird that I don’t want to talk about it because my roommates never did anything wrong (or didn’t do anything on purpose) I don’t know what the point is to rain bad vibes on them for essentially nothing.

Anyways I’m usually good with handling my flashbacks but this one is really strong and it’s becoming a depressive episode very quickly and I just was wondering if anyone had any quick tips for managing sudden flashbacks because I haven’t been up on my recovery game as of late (foolishly thinking I’d healed myself completely)