How to Stop Having Nightmares: 9 Tools for Stopping Nightmares and Bad Dreams

You can learn to stop having nightmares.
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Nightmares feel so intense and powerful. They can make it really hard for people to sleep well. Like me, most people have nightmares occasionally. These are called idiopathic nightmares.
However, 9 out of 10 people with PTSD have recurrent distressing nightmares that interfere with their ability to function. And sleep avoidance and sleep deprivation can lead to more intense nightmares. This is the awful cycle of PTSD: the more you try to escape it, the worse it gets. But there is a way out. And some researchers have found that treating nightmares helps accelerate the other aspects of the PTSD healing process.

In this video you will learn one reason why nightmares could be a good thing and nine ways you can treat nightmares, process through them, and get them to stop. One of those skills is called the imagery rehearsal technique, an evidence-based treatment for nightmares that you can do at home.

Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

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[juanibiapina]

I've had nightmares my entire life. Sometimes I wake up and go back to sleep and the nightmare continues from where it left off. Now I understand this is my brain processing emotions and I can face it.

[Warmonvr]

Just woke up from a nightmare and now watching this

[brycekirkham]

I'd love a video on sleep terrors or sleep paralysis. I used to have both frequently, but thankfully haven't in a while since working on reducing stress and living a healthier lifestyle. I still sometimes have this fear that they will happen again though so I think a video on them could be helpful! Loving your content btw

[TheTrueAlpha-gxiv]

as a 17 year old, I get nightmares a lot, and this came in to my life. And it is amazing. Thank you for the amazing guide!

[abbykoop]

Thank you so much! I'm going to try the writing a different outcome technique. I don't ever remember having "good" dreams. It's either "black" where I remember nothing, or nightmares (usually someone after me), or sometimes just something odd and unnerving. I resist going to bed (not consciously) and wind up staying up far too late. Trying to keep a better bedtime has been a task for a while...but I rarely succeed. If I do get to bed earlier, I can't sleep anyway. Better routines are clearly also something for me to work on. But the way, the authentic caring attitude is awesome. I can really feel it.

[lorenbrantley]

With ptsd you also have nightmares of different things. Things that mean nothing but one detail of the trauma. For example: trauma could be from dad but every other nightmare it could be different people other than your dad hurting you as he did but in different ways.. there’s so much more than repeated nightmares and fear of sleep

[xiangli]

Your channel has been a source of immense comfort for me, aiding in the alleviation of various forms of anxiety. I want to express my gratitude for the significant impact you've had on my well-being. Thank you very much!

[robinb]

This was brilliant - thank you for this video! Best explanation I’ve heard for what PTSD feels like and it’s spot on. All of the suggestions to work through nightmares are also fantastic. Focusing on grounding and working through smaller segments of trauma are exactly what have been helping me. Even so, it’s definitely a process, but I’m so happy to find a path that enables me to feel like I am moving forward as for a very long time I’ve felt “stuck”. Love your channel and your beautiful heart! Blessings to you and your family!

[ktrmeadow]

My dreams mostly consist of spirit visitations from friends and family who have passed. One in particular is my grandmother that offers me so much calm and insight. Extremely detailed imagery and messages constantly delivered. Some are from people that I barely knew too. I have nightmares at times, but it’s more about so many dreams every night that the continue to replay out during the day too. This keeps me sometimes less focused and it an altered state of playback during my awake hours. My husband thinks I’m somewhat crazy and doesn’t much enjoy my sharing each morning. Emma, your presentation methods are very relaxing and offer so much encouragement. May blessings continue in your orbit. God bless you.

[jonatham]

I started having constant nightmares in high school. I would get them almost every night and would wake up with sleep paralysis. I was terrified to go to sleep. Then my girlfriend moved in with me and they suddenly stopped. Now she's moved out and they've returned stronger than ever. Its been a few months and Im trying to stay strong, but its really hard. My parents also have it so it seems like it could be genetic.

[jeanb.]

Thank you! I woke up a little while ago and I'd had a terrible, detailed nightmare so I looked on your page to see if you have a video dealing with nightmares and sure enough - you do! Thank you so much for being there when I need you, even if it's 7 in the morning!

[cj]

Thank you for sharing your gifts to help minds heal. Your explanation of PTSD was really amazing. Had a big aha moment. Being stuck in those freeze frame type moments, made me start thinking about following through the movie to the end. Getting unfrozen! Yes! Thank you 😊

[sandybowers]

Thanks so much for sharing this video-I have spent almost $4000 in therapy and psychiatric care through my insurance and your videos have been far more helpful. They just keep on throwing one antidepressant after another at me that just makes me feel worse.
I feel like a Guinea pig at this point and I’m so over it‼️

[brokenanklesarentfun]

This is gonna be the most helpful video ever!! I have been having nightmares every night my whole life due to childhood trauma.

[btsarmyforever]

Watching this after waking up at 1.30a.m. after a nightmare...

[jjsmama]

I wish I could find a therapist like you!

[alicewright]

Thank you so much for doing these videos. I lost my mother 3 years ago and now going through delayed grief. These videos help me so much. I was on the verge of suicide you may have just saved my life. I have been 9 months clean and sober and practice mental health hygiene practices. I am learning to let my emotion flow instead of fighting them all the time. This has been a battle I have been through for years now. Learning to deal with my demons one moment at a time.

[ItsAmazing]

Thank you for all your videos. You help me keep hope that life can be good again, and that our body is actually not against us but with us 🙏

[killerpussy]

I am not affected by PTSD, but your explanations are so clear and simple that I think I understand a lot more than before starting the video. 🥰 Thank you. You have a very great impact, all over the world I guess since I'm from Switzerland.

[iwasneverhere]

Lucid Dreams, for me that was the key to stopping them.

I used to have them ALL the time, 2-3 times a month. Terrifying horror, Then I learned how to Lucid dream and confronted them head on face to face. Once you learn you control the dream and not them it's a game changer. I would toss my nightmare dream character around like a rag doll with a wave of a hand. They all stopped within months, I can not remember the last nightmare I have had. It's been well over 20 years now. I conditioned myself to whenever I had a nightmare I would wake up in the dream and deal with it, i still have a bad dream here and there, but we deal with bad situations every day in life so it's nothing.