How to overcome nightmares and flashbacks

[Countrymusicgirl]

After 16 years of one assault and 7 years of another. I have finally opened up about it. It's the worst thing and best thing I've done. Finally getting a weight lifted of my shoulders. The worst is all these emotions I'm dealing with.

I'm getting nightmares of one assault and flashbacks of the other. And vice-versa

The nightmares are shocking that I've actually been scared of falling asleep because of them. Wanting to fall asleep on making my anxiety worse because I'm scared that they will come back to hurt me. (Which I know won't happen)

So my question how do you deal with these. I'd rather have insomnia then nightmares

[Guest_5218]

Hi Country Music Girl.

I see this is not your first post, so you most likely have another thread. Which you may well have spoken about treatment you've so far had since these trauma's.

Can you tell me if you've had any trauma therapy to date? You say you have recently opened up about your assaults, but I'm not sure if you mean that you have done so to your psychologist, or through your BB thread. Certainly when you first open up about past traumas, it brings everything back so vividly and its almost inevitable that you will experience heightened PTSD symptoms as a result. It will settle in time however.

I too have experienced major trauma, for me it was over 21 years ago. Although I didnt seek treatment for it until 2 years ago, I have now had a series of exposure therapy 2 years ago and a block of EMDR therapy last year. Both of these therapies have helped to some degree in desensitising the brain from the traumatic memories and has reduced the severity of the PTSD symptoms.

However I do still have periods where I have nightmares and flashbacks with anniversaries being one of my major triggers. And unfortunately there seems a never ending list of 'unknown' or unexpected triggers which can also set me off.

Some things I always find helpful are:

1. The use of grounding techniques. This helps to keep us in the here and now, so if you wake from a nightmare or experience a flashback, its important you bring yourself back to the present so you know you are no longer in danger.

2. Mindfulness. The daily practice of this can help us to cope better when the difficult times envelope us.

3. There are some medications which are known to be beneficial for reducing PTSD-related nightmares and sleep disturbances. I have been prescribed with it and find it does help. Ask your GP or psychiatrist (if you see one) about this. My only issue with this medication is that it also reduces blood pressure, and I already have low BP. So I have to be careful when taking it.

I hope this is helpful to you Countrymusicgirl. I know what you are going through when it comes to not wanting to close your eyes at night for fear of what we will see. Just know it wont last forever, and there are things we can do to help.

Sherie xx

[Countrymusicgirl]

Hey Sherie, thank you for that. I opened up about it to my gp and psychologist about 4 weeks ago.

Thank for you advice on the medication, my gp has actually given me a referral to see a psychiatrist to talk meds on how to deal with the flash back and nightmares. But the earliest appointment is next month with them.

in the meaning I will definitely try the grounding and mindfulness.

[Croix]

Dear Countrymusicgirl~

Sherie has given you some excellent advice and I'd just like to add a few simple things that might help a little. I've been in much the same boat, PTSD related nightmares and thoughts. That being said I also rely up medication both for my general PTSD/anxiety/depression but also proper sleep

Being pain-free is a big thing for me as I have a spinal condition, and going to bed with unusual level of pain seems to trigger things more. I try to maintain a restful time escaping in a soothing book prior to bed. I don't have a meal or drink (particularly not coffee) much near bedtime and try to keep the bedroom at an even temperature, dark and quiet.

If I can't settle down before retiring I use Smiling Mind, a free smartphone app.

When the nightmares do come I get up immediately on waking, to try to stop the after-images and thoughts flooding my mind. I also find talking to my partner helps me feel less isolated and puts things into perspective (bit hard on her though, I try to balance need vs consideration. I'm about to try sea-sounds on waking, but am having technical troubles.

I'm afraid nothing is perfect and some may still come, they do for me after all.

As Sherie suggests formal medical treatment can help overall and with nightmares and flashbacks too.

Croix