What can I do about Nightmares?!

To get rid of nightmares, it is important to reduce fear and tension. Falling asleep is easier when your body and mind are calm, and nightmares will be less likely if you fall asleep in a positive state. Relaxation exercises, like deep breathing and positive images, can help with this.

Whether you are trying to get back to sleep after having a nightmare or you are just going to bed for the night, these are useful skills to learn. Visit the Relaxation Station for step-by-step instructions on deep breathing and positive imagery.

Basic Tips for Getting a Peaceful Night’s Sleep

Note: Do not try to learn relaxation skills for the first time when you are under stress! It is best to practice them when you are already feeling calm. That way you will feel more confident to use them when the time comes.

  1. 1.  As you close your eyes, imagine a place that is perfectly safe, and very comfortable
  2. 2.  In this place, you have no worries. There is nothing you need to do. You are just here just to relax and sleep
  3. 3.  Any scary thoughts or worries that come up, just allow them to float by. Imagine they are pushed away as you breathe out
  1. 1.  With your safe place in mind, try to relax your body
  2. 2.  Start by noticing where the tension is in your body; pay close attention to your shoulders, neck, back, hands, and jaws (these are areas where tension likes to build)
  3. 3.  Once you have found the tension, consciously tell those muscles to relax
  4. 4.  Keep breathing, letting your breaths be slow and regular

Go back to the My Memories module to learn more.
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