Strategies for Coping with Nightmares

Unfortunately, nightmares are part of PTSD for many people. They aren’t easy to get rid of. However, if you get nightmares, here is a list of things that you can do to try to make them a little easier on yourself:

– Did I mention that relaxation is really good for you? I did actually; so many times that you might be getting tired of hearing it. I even posted a relaxation exercise here. Some people felt triggered by that one (and I thank them for telling me), so I posted a different one here. I keep talking about relaxation because it’s good for you. Try to do some every night before you go to bed. It will make you less tense, and if you’re less tense you’re less likely to have nightmares.

– Anniversaries of your trauma events are likely to be particularly difficult. But, any days when you’ve been triggered, upset, stressed, or even excited (in a happy way), you’re more likely to have nightmares. Knowing this, you can work to compensate: on days like that, try to do more to relax before going to bed than you normally would. Then, as you lie in bed, take some time to look around the room, and remind yourself that you’re home, and that you’re not in danger. Putting this thought in your head right before you fall asleep will make it easier to bring yourself back into the here-and-now if you do wake up with a nightmare.

There’s a couple of things you can do to set up your bedroom to make it easier to cope with nightmares:

– Keep the room dark enough to sleep, but leave a small nightlight on to make it easier and quicker to orient yourself if you wake up from a nightmare.

– Keep the space uncluttered; have a couple of objects around the room that will help you to quickly and easily orient you to the here and now. Any object that you didn’t have at the time that the trauma happened can work; that way, if you do wake up with a nightmare, you can quickly scan the room to know where and when you are.

– Use your grounding skills: usually, waking up from a nightmare means waking up drenched in sweat. Lying in bed, drenched in sweat and shivering will do absolutely nothing to help you recover from your nightmare. So get up, run to the bathroom, and splash some water on your face. Get in the shower, and have a nice warm relaxing shower. Lavender-scented soap is also relaxing. Put on warm dry pajamas. Turn on soft, relaxing music. Fix yourself a cup of tea or warm milk (or another beverage that soothes you). The idea at this point is to soothe and comfort yourself, to help yourself recover as quickly as possible, rather than allowing the suffering to continue.

If you tend to have the same nightmare over and over again, there’s a type of therapy for that.

If your nightmare is overwhelming and terrifying to even think about, please don’t try this on your own – find a qualified mental health professional to help you.

The treatment involves writing out your nightmare in detail, with a different (positive) ending. You basically train yourself to re-imagine the nightmare with a positive ending, and then train yourself to take control of the nightmare. This takes a lot of work to do successfully, and it’s hard to do by yourself. So please reach out to get some help if you need it.


I’d love to have you share your thoughts, comments, and questions. If you do post a comment, please don’t give specific details of your trauma – these may be triggering to another reader. If you’d like to offer criticism, I’ll take it – I know I’m not perfect, and I’m always willing to learn. If you do offer criticism though, I’d really appreciate it if you could do so constructively (ie., no name-calling, please). Thanks…

You can find me on Twitter and on Facebook.

~ Dr. Dee Rajska, C. Psych.

*Fine print: Please feel free to share the link to this blog wherever you think it might be helpful! Reading this blog is a good start, but it’s no substitute for professional help. It takes a different kind of courage to admit to yourself that you’re struggling. PTSD is not a sign of failure – it’s a sign that you’ve been through a lot, and have tried to stay strong for too long. If you need help – you’re in some pretty great company. Reach out, and give yourself a chance to feel better.

**Really fine print: The content of Coming Back Home is copyrighted; please feel welcome to share the link, but do not copy and paste content. Unless otherwise noted, all original photography on Coming Back Home is the copyrighted property of Larry M. Jaipaul; please do not copy images without permission.


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