Dreams, Nightmares & Anxiety

“Dreams are a succession of images, ideas, emotions, and sensations that usually occur involuntarily in the mind.”
- Tirapu-Ustarroz, 2012

We all know the benefits of a good night’s sleep, however, at times we can experience anxiety escaping from our daily lives into our dreams. ‘Anxiety dreams’ can be a very unpleasant experience as not only can they impact the quality of our sleep, but also add to our morning stress. 

What is an ‘anxiety dream’?

The meaning and function of dreams remain relatively unknown, however, research suggests their functions point to mentally preparing for possible future threats or consolidating memories.

An ‘anxiety dream’ is any dream or nightmare that causes stress or distress. 

What causes an ‘anxiety dream’ and what is their function?

Our brain’s main function is to keep us safe. Therefore whilst we sleep our brain continues to be active to keep our bodys essential processes functioning efficiently. As your brain is constantly trying to make sense of our environment it pieces together sensations and memories into a vague narrative. If an individual experiences thoughts and feelings which cause them to stress during the day, it is likely that their brain will add these sensations to this narrative. Unfortunately creating a vicious cycle as the ‘anxiety dreams’ themselves cause increased daytime feelings of depression, anxiety, worry and poor quality of life. 

Research suggests that ‘anxiety dreams’ are more likely to occur if the individual:

·      has endured a traumatic event

·      is experiencing stress

·      has recently experienced a significant change in their life

·      uses drugs or alcohol

How can I help myself if I have an ‘anxiety dream’?

Should you wake up in the night: 

Falling asleep following an ‘anxiety dream’ can be tricky, but there are a few things which can help.

1)    Don’t look at the clock – research has shown that as we look at the clock, we automatically calculate how long we have until we must get up. This can cause further anxiety. 

2)    Practice Progressive Muscle Relaxation – Our bodies are paying attention to bodily functions such as breathing and muscle tension to see if you are under threat. PMR can be a helpful tool to convey to your body that there is no threat. Begin at the top of your head and slowly work down each part of your body, checking for and releasing any tension held in those areas. Imagine this tension leaving through the bottom of your feet at the end of your scan. 

Should you wake up on your alarm: 

Waking up from an anxious dream can feel quite confusing and overwhelming. It is important to communicate with your mind that the dream is not real. We can do this using grounding. Grounding is a technique which allows you to be planted in the present moment. To ground yourself look around your bedroom and list three things you can see, two things you can feel (e.g., the duvet, how your body feels on the mattress etc) and one thing you can hear. Place your hand on your chest and press down, then breathe in for 4, hold for 4, and breathe out of 4. Do this as many times as needed to bring your anxiety back down to a manageable level. 

How to reduce ‘anxiety dreams’:

‘Anxiety dreams’ can have the positive effect of highlighting stressful or distressing areas of your life which you may need to address. Unfortunately, anxiety can’t always be avoided, however managing anxious thoughts during the day can help improve your sleep and reduce ‘anxiety dreams’. 

Take 30 minutes of minimal sensory activity before bed. 

Give your mind a bit of space to ‘tidy up’ its thoughts for the day. As we’re watching TV or scrolling on phones it’s all-extra information that our brains must process. Slower activities such as reading, journaling or something creative allow your brain to do its ‘housekeeping’ rather than it trying to do it when we’re trying to go to sleep which can result in a busy mind. 

Try a ‘brain dump’ 

Take time before bed to scroll out any to-do lists, thoughts, or feelings onto paper. Getting them out of your mind and onto paper helps you to process and organise your mind which further aids the ‘mental housekeeping’ 

When in bed it can be helpful to allow your mind to wander to pleasant thoughts such as your loved ones, happy memories, and things you are grateful for to help set a positive tone in your mind. 

Thank you for reading!

Jessica