How to handle flashbacks

My flashbacks have been so intense recently. They seem to come out of no where, I don’t know if I’m unconsciously triggering myself or if something external is triggering me without me knowing. Im having ridiculously regular panic attacks(3-4 a day) which often trigger vague memories from my trauma. I have no idea how to deal with the sudden intensity and regularity of this. If anyone has any tips that would be greatly appreciated because this is hell.