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You do not have to decode a distressing dream
A vivid or recurring nightmare can leave the body feeling alert long after waking. Start with ordinary grounding: turn on a light, notice the room around you, take slow breaths, drink water, and remind yourself that you are awake now.
When to seek professional support
Consider talking with a qualified healthcare professional when nightmares recur, cause fear of sleep, follow trauma, accompany unusual movements or injuries during sleep, or interfere with mood and daily life. A clinician can assess possible causes and discuss evidence-based options.
One treatment professionals may discuss
The American Academy of Sleep Medicine recommends imagery rehearsal therapy for nightmare disorder and nightmares associated with post-traumatic stress disorder. In this therapy, a person rewrites the nightmare with a less distressing outcome and rehearses the new version while awake. A trained professional can help determine whether it fits your situation.