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Trauma-related nightmares can feel overwhelming, but having a plan for both prevention and recovery can make them easier to manage. These strategies are designed to help calm your nervous system, reduce the impact of nightmares, and support better sleep.

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Prepare Before Bed

Setting yourself up for rest can reduce the likelihood or intensity of nightmares:

• Ground Yourself First
  Do a calming activity like the 5-4-3-2-1 grounding method, gentle stretching, or deep breathing.

• Create a Safe Environment
  Keep your sleep space cozy and comforting with soft lighting, familiar scents, and favourite blankets. 

• Wind Down with a Routine
  Going to bed at a consistent time and including quiet rituals like journaling or listening to soft music can signal to your brain that it’s safe to rest.

• Avoid Late Triggers
  Try to limit exposure to distressing media, intense conversations, or social media scrolling right before bed.

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When a Nightmare Wakes You

If you wake up from a nightmare, it can feel like you’re still in danger. These steps can help you return to the present:

• Ground Yourself in the Now
  Look around and name five things you see, or touch something with texture like a blanket or pillow.

• Anchor with Your Senses

  • Sip cold water or hold a warm mug

  • Smell a calming scent (lavender, vanilla, or a personal favourite)

  • Turn on a soft light or touch a grounding object

• Repeat an Affirmation
  Tell yourself:
  “I am safe. I’m here, in the present. It’s over.”

• Use a Comfort Item
  Hug a pillow, stuffed animal, or weighted blanket to feel grounded.

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After a Nightmare

Sometimes it’s helpful to take a small action before going back to sleep:

• Journal Briefly
  Write a short note about the nightmare to release it from your mind.

• Engage in a Gentle Activity
  Listen to a calm song, read a comforting page of a book, or focus on your breathing for a few minutes.

• Check in with Yourself
  Ask: “Do I feel safe enough to sleep again?” It’s okay to take time to re-ground before lying back down.

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Build Long-Term Support

• Create a Self-Care Box with grounding tools, affirmations, or soothing items to keep by your bed.

• Track Patterns in your nightmares. If certain triggers or stressors increase them, you can plan more support on those days.

• Seek Help if Needed
  If nightmares are frequent, exhausting, or distressing, a trauma-informed therapist or doctor can help explore treatment options.

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You are not alone.

Nightmares are a natural response to trauma, and with the right tools and support, they can become easier to manage.

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Back to Trauma Symptoms | About Nightmares

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Disclaimer: This page is for informational and peer-support purposes only. I am not a medical or mental health professional. Please [read my full disclaimer] for more information.