Bad memories and nightmares

After experiencing a traumatic event, it’s very common to have bad memories (trauma-related images, sounds, thoughts etc.) that pop up at unexpected times or nightmares.

 

Nightmares

  • After a traumatic event, it’s very common to have nightmares.
  • The content of the nightmare might not be connected to the traumatic event.
  • The nightmares usually go away by themselves after a few weeks.
  • If you wake up in the middle of the night because of a nightmare, make sure that you are fully awake. To calm yourself you can repeat e.g. a simple breathing exercise (counting to 3 while breathing in, counting to 5 while breathing out; repeat 10-20 times).
  • You can listen to an audio book if you have trouble falling asleep again.  

 

Recurring memories of the traumatic event

  • Experiencing recurring memories of the traumatic event and feeling upset and sad is very common after a traumatic event.
  • The bad memories and the fears that are related to the traumatic event will disappear soon.
  • Remembering something from the past doesn’t mean experiencing it again in the present. Memories are always about something in the past.
  • Try to face situations that are related to the traumatic event (e.g. people, places, sounds, smells, feelings).
  • Try to face fearful situations and reward yourself if you succeeded in doing so (e.g. going to the movies, etc.).
  • Think of ways to distract yourself from bad thoughts or memories (e.g. calling or meeting friends, listen to music, sport, etc.). Be creative.

 

Physical reactions when remembering the traumatic event

  • Memories or bad thoughts of a traumatic event can also cause physical reactions (pounding heart, stomach-ache, etc.)
  • Try to find out if there are physical reasons for the pain. If not, remember that pain can be triggered by thinking about the traumatic event. That doesn’t mean that you’re ill. This kind of pain will disappear without medicine.
  • Distract yourself with pleasant things.
  • Try not to pay too much attention to the physical symptoms.
  • In case of stomach-ache, you can make yourself a warm compress or a tea, or in case of headache you can put a cold flannel on your head.
  • Use all the strategies that were helpful before the traumatic event.

 

Feeling emotionally upset when remembering the traumatic event

  • It’s normal to get extremely distressed when reminded of the traumatic event.
  • It’s also common to get upset more easily than before.
  • Try to calm yourself by using e.g. a simple breathing exercise (counting to 3 while breathing in, counting to 5 while breathing out). Repeat 10-20 times.
  • Try to talk to your friends and family about your worries. Talking about it often feels liberating and thus helps.

 

Acting as if the traumatic event would happen again

  • After a traumatic event, it’s normal to be afraid that the traumatic event will happen again.
  • It’s normal to feel sad, frightened or angry when you remember the traumatic event.
  • Try to talk to your friends and family about your worries. Talking about it often feels liberating and thus helps.
  • Relaxation exercises (for instance, simple breathing exercises like counting to 3 while breathing in and counting to 5 while breathing out) can help. Repeat 10-20 times.