Nightmares are vivid and distressing dreams that occur while you are asleep. They can be similar to flashbacks but typically happen during sleep. Unlike flashbacks, nightmares may not always be directly about the sexual assault. They can also relate to abstract feelings of fear or unsafety. Nightmares often cause you to wake up suddenly, feeling panicked or anxious.

Coping with Nightmares #

Many of the coping strategies for dealing with flashbacks can also help with nightmares. Additionally, you can try the Nightmare Halting Protocol to regain control over your dreams and reduce their distressing effects.

Nightmare Halting Protocol #

Identify Your Common Nightmare

Write down the details of your most common nightmare.

Identify the Most Frightening Parts

Determine which aspects of the nightmare are the most frightening or distressing.

Plan Changes

Devise changes for these distressing elements in the dream so that it concludes with you feeling safe and protected. Remember, it’s essential to remind yourself that it’s just a dream, and you can alter it in any way that makes you feel comfortable.

Include Protective Figures

Consider incorporating protective figures into your altered dream. These can be people, animals, or anything that makes you feel safe and secure.

Write Down the Altered Script

Create a script for the new, modified dream in which you are safe and protected. Write this script down in detail.

Read the Script

Read the scripted dream every night before you go to bed. This can help rewire your subconscious and reduce the occurrence of distressing nightmares.

By actively participating in altering the content of your nightmares, you can regain a sense of control and reduce the distress they cause. Remember that you have the power to change your dreams.