These arent your garden-variety bad dreams like forgetting to study for an important exam.
Its different from a bad dream in its intensity, clarity, and ability to affect you physically.
You are unlikely to forget the details of a nightmare.
Verywell Mind / Michela Ravasio/Stocksy
A nightmare is a physically and emotionally distressing dream that has the potential to disrupt your day and sleep.
Certain medications like sedatives, amphetamines, and beta-blockers can also trigger nightmares.
Similarly, substance use, especially withdrawal from alcohol and drugs, can cause nightmares, saysDr.
Occasional nightmares are usually less disruptive.
For example, a dream journal can help you identify triggers and recurring patterns or themes in your nightmares.
If its difficult to think of your dreams in words, Wells suggests documenting them as drawings or paintings.
Secondly, reflect on any past traumas, as these might be contributing to your nightmares.
If you find it difficult or overwhelming, consider seekingtrauma-focused therapy, suggests Dr. Perry.
Consult your doctor if needed, Dr. Perry advises.
In addition, watch your alcohol and caffeine intake, as they can also impact your sleep quality.
Think breathwork, yoga, nature walks, journaling, guided meditation, gratitude lists, etc.
Mindful Moment
Need a breather?
One thing that is unlikely to help isthought suppressionor avoiding negative and distressing thoughts, says Dr. McKeon.
Suppressed thoughts are actually more likely to manifest during dreams, she points out.
Psychotherapy offers opportunities to develop better coping skills and emotional regulation.
Another psychotherapy technique thats used for treating nightmares is imagery rehearsal therapy (IRT).
It involves rewriting the script of a typical nightmare to make the dream more neutral or even triumphant.
Stress, anxiety, and trauma are among the key factors that can contribute to nightmares.
The good news is theres help available.
For persistent nightmares, treatment options like exposure therapy and imagery rehearsal therapy have shown promising results.
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