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Jotting down your concerns before bedtime can help alleviate stress, recurrent nightmares, and general tension, especially once you grasp their origins.
"Journaling has proven invaluable for both myself and my patients," Dimitriu stated. Additionally, meditation can be helpful.
Upon recognizing the underlying fear in your dream, Dimitriu recommends using a three-column approach from cognitive behavioral therapy for analysis: What thought emerges spontaneously? Which emotion surfaces? Finally, what's a more rational alternative perspective?
Dream rehearsal therapy, also known as imagery rehearsal therapy, can be effective for both recurrent dreams and nightmares. This method involves detailing the dream's narrative elements, then reimagining it with a positive ending. Before sleeping, affirm aloud: "If I start to experience that recurring dream, I'll redirect it to this more positive narrative."
If recurrent dreams are causing distress, manifesting additional symptoms, or hindering daily activities, it's advised to seek professional help.
Soffer-Dudek also suggests that poor sleep habits could be behind recurring nightmares. "Numerous peculiar occurrences can manifest during the night," she pointed out, "especially when one is sleep-deprived, consumes caffeine or alcohol, or perhaps had just a few hours of sleep due to staying up late." She emphasizes that healthy sleep patterns form the foundation of a balanced dream life.
Furthermore, Dimitriu suggests avoiding distractions that hinder contemplative and analytical thought, such as excessive phone use.
He explains, "If you're perpetually occupied, that mental processing has to take place somewhere." This may result in an increased need for such processing to manifest in your dreams.