Create happy and positive scenarios
Another important rule that can help you sleep well is rewriting your nightmare scenarios. Don’t forget that you can control your own mind and thoughts, so try to take advantage of this “tool” and create positive scenarios. This process can help you reduce nightmares next time and is called imagery rehearsal therapy (IRT). This therapy is a cognitive-behavioral treatment for reducing the frequency and intensity of nightmares and involves recreating your nightmares in a positive way. In general, people who suffer from post-traumatic stress disorder (PTSD) experience terrifying nightmares that won’t let them sleep.
Of course, you can practice this therapy alone, or with your therapist or as part of group therapy. The main aim of this therapy is to rewrite your nightmares so that they will be less terrifying when they occur again.
How does it work? For instance, if you dreamed that you were walking on a bridge and it was dark outside and suddenly felt that a negative and frightening presence was following or attacking you… you have to imagine again that you were actually walking down the street and your dog was running merrily next to you and jumped to lick your face.
