A How-To Guide: Dealing With Nightmares
Perhaps you are struggling with repetitive nightmares due to heightened stress/anxiety, or due to past difficult experiences.
Research shows that we can have an impact on the content of our dreams, and that nightmare re-scripting works to change the content of nightmares. Though often integrated into a larger therapeutic treatment or as part of Imagery Rehearsal Therapy (IRT), nightmare re-scripting is something that you can also do on your own at home.
Start by writing out the story of your nightmare.
Make note of the moments that are most distressing.
Decide how you would need to change/re-write these moments in order for the nightmare to no longer be distressing.
Rewrite the story.
Read this story a couple of times before bed each night until you start to see the nightmare content change.
This seems so simple, but is not always easy. If you are struggling to recount the nightmare without heightened distress, you may want to consider addressing this in a therapeutic setting in order to ensure adequate preparation, coping tools and support.
If you are experiencing nightmares among many other mental health concerns or symptoms, please reach out for support from a qualified mental health professional.
Written by
Tara McRae MSW RSW
Registered Social Worker, Psychotherapist
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Sources
https://www.psychologytools.com/
Efficacy of imagery rescripting and imaginal exposure for nightmares: A randomized wait-list controlled trial Anna E. Kunze a b, Arnoud Arntz a, Nexhmedin Morina c, Merel Kindt a d, Jaap Lancee a
Nightmare Rescripting: Using Imagery Techniques to Treat Sleep Disturbances in Post-traumatic Stress Disorder
Marzia Albanese1,2*Marianna Liotti1,3Lucia Cornacchia1Francesco Mancini1,4