Bad memories/nightmares

After experiencing a severe trauma or being prolonged or repeatedly exposed to traumatic events, it’s very common to have bad memories (trauma-related images, sounds, thoughts etc.) that pop up at unexpected times or nightmares, even long after.

Nightmares

  • The content of the nightmares might not be connected to the traumatic events.
  • 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).
  • You can listen to an audio book if you have trouble falling asleep again.

Recurring memories of the traumatic event

  • Try to face situations that are related to the traumatic event (e.g. people, places, sounds, smells, feelings).
  • Remembering something from the past doesn’t mean experiencing it again in the present.
  • 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.

Feeling emotionally upset when remembering the traumatic event

  • It’s normal to get extremely distressed when reminded of what happened to you.
  • Try to calm yourself by using e.g. a simple breathing exercise (counting to 3 while breathing in, counting to 5 while breathing out).
  • 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

  • It’s normal to feel sad, frightened or angry when remember what happened to you.
  • 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, if you repeat them 10-20 times.