Following a traumatic experience, it may be difficult to get a decent night’s sleep as distressing thoughts, and intrusive images that have yet to be processed can keep the mind on high alert throughout both the day and night. There are several ways to help reduce the impact of nightmares associated with traumatic events, especially for those who do not respond well to “traditional” relaxation techniques like meditating and journaling.
Change the Ending of the Nightmare
One of the best ways to cope with bad dreams or recurring nightmares relating to a traumatic event is to consciously think about the nightmare when you’re awake, and mentally decide on a more positive ending to what happened. The most effective time to rehearse the more positive ending is just before bed, so it will be easier to remember that the nightmare can be brought under control and, as a result, reduce much of the anxiety associated with the traumatic event.
Write it Down
Another practical way to take back control of one’s dreams about traumatic events is to keep a pen and notepad on the bedside table or in easy access. Then, immediately after waking from a nightmare, write down your recollections of the night terror you just experienced. For some, this can be a helpful form of therapy. When things provoking fear and anxiety are written down, they can sometimes lose their power. This can cause negative emotions relating to the nightmares to be easier to cope with and decrease over time.
Have a Plan for Reorientation Upon Waking
Another useful way of coping with nightmares is to have a plan of action in place for how to reorient yourself if you wake up from a nightmare to help ensure a quick feeling of safety in the present moment. It’s a good idea to have a glass of water by the bed and quick access to a light as this can help you ground yourself in the present.
Sometimes just looking at your phone and saying out loud the exact day and time can help bring you back into the present. Doing so helps to remind you that the traumatic experience is not happening now, and that you survived the ordeal.
For some people these three suggestions may be all you need for handling your nightmares after a traumatic experience. If not, please remember there is no shame in needing help with your mental health issues. If you’re struggling with nightmares, and these suggestions aren’t working, reach out to a mental health professional. Everyone deserves a good night’s sleep.
Hammond Psychology and Associates is the go-to resource for residents seeking psychological evaluations from a licensed psychologist in the Tampa Bay area. Click here to learn more about our Psychological Testing services in our Brandon location.