Don't want too sleep! I think I'm in trouble?

[Solosombra]

Does anyone else get this way? The last couple of years my sleeping patterns have gotten considerably worse due to very vivid flash backs and/or dreams I am now having!

I have considered asking my doctor about possible sleep medication but am reluctant as I don't want too become dependant on them too get too sleep but I feel like I am running out of ideas!

Any help/advice is appreciated

Kiamau

[Guest_5218]

Yes Kiamau, I do know what you are talking about. I too experience nightmares regularly and still get flashbacks occasionally. Less than I used to thankfully. Therapy helped me there to some extent.

Nightmares and flashbacks are very difficult to cope with. After having experiencing them it makes you want to avoid sleep, because you know that you will have those nightmares again. And then as a result, the lack of sleep makes you feel worse, and the anxiety throughout the day gets worse too. A nasty cycle.

My GP offered me some medication that is meant to be very effective for nightmares. We discussed it, but I said I didnt want to become reliant on a drug to help me sleep without nightmares. But keep in mind that there are apparently very good meds out there to help if you decide you need it.

I have been told that when I am awoken with nightmares, or if I experience flashbacks that I should utilise the following techniques to help me get back to reality:

1. Grounding - Very helpful when experiencing flashbacks and you find yourself losing touch with the present moment. Grounding helps you to keep in touch with reality by concentrating and focusing on the present or by directing your attention to something else. When doing grounding techniques, make sure you keep your eyes open. At night, turn a light on. That way you can see and focus on what is around you right now. It can help to speak out loud too, so try describing to yourself what you see around you.

2. Calm Breathing - Calm breathing and progressive muscle relaxation can also help you to reduce some of the anxious and tense feelings in your body after nightmares or flashbacks. These techniques can be helpful at any time if you start to feel anxious. You may like to look up both Calm Breathing and Progressive Muscle Relaxation techniques on the internet for tips on how best to do this.

3. Take proper care of yourself - People with PTSD often stop paying attention to what they eat, when they sleep, or whether they are getting enough sleep. Its very important to maintain your general health.

4. Try to maintain your usual activities - If having difficulty, start with enjoyable activities that will take you out of the house for a break. Simple things like going for drinks with a friend, visiting family, spending time with neices and nephews, going to see a movie, or taking Junior for a walk.

I hope some of these points are of some benefit.

Sherie xx

[Guest_1055]

Hey Kiamau

It must be awful to have these vivid flashbacks. I wish I could take them away for you. I don't have any advice, but I do know of a member on these forums that has similar issues. So be reassured you are not alone there. I think they are taking something to help them sleep. But I am not sure if it is helping them or not.

Anyway I hope it is OK if I say hello to you. I do hope you get some peaceful sleep soon. Take care now.

Hugs

Shell xx

[Solosombra]

Sherie: thank you for those grounding techniques I will definetly remember those, and I'm glad your nightmares have lessened perhaps my new appointments will help too? Hope you are well

Kiamau x

Shelley: thank you for the reassurance it is a bitter sweet comfort to know someone can relate.

Of course it is ok I'm more then happy to speak with a new friend I hope you have been well?

Kiamau x

[Guest_1055]

Hey Kiamau

Dear Sherie was indeed that member that I knew had similar issues to you. Sherie and I must have replied about the same time, hey? Well it is great she could lovingly advise you.

Hugs

Shell xx

[MarkJT]

Hey Kiamau, I used to have very disturbing flashbacks from a few scenes i attended as part of the Emergency Services. Eventually they manifested into PTSD, floored and hospitalised me.

I eventually undertook a course of exposure therapy with a very talented psychologist. Not by any extent is this type of therapy any fun to go through but at the same time, the nightmares dropped off to the point where i very rarely have any more of them. The theory behind exposure therapy is that it takes the power out of the images that are causing you distress.

I don't know what treatments you have had as yet but something that may be worth discussing with your GP or psych. A mate of mine has just done a course of EMDR (eye movement desensitisation and reprocessing) and he rates it. Another option i suppose.

Love what Sherie has outlined about with grounding, spot on she is.

Also have a read up of mindfulness - I rate it highly and I used to be really skeptical about meditation and the like. Mindfulness is about living in the moment.

Good luck with it and hope that things turn to the good side soon for you.

Cheers

Mark.