Any tips for flashbacks?

Lately my mental health has really declined and I’ve been having multiple panic attacks a day, often accompanied by flashback or ‘intrusive memories’. It’s been really difficult because I’ve never had flash backs this intense or regular before and I don’t know how to cope with them.

I’ve learnt how to help and reduce my panic attacks but I’ve never seemed to find anything to help with these memories. If anyone has any tips for coping with them/grounding yourself during them that would be greatly appreciated. This is hell right now.