Do You Experience Recurring Nightmares? Understanding Trauma and Imagery Rehearsal Therapy
Do you wake up from nightmares feeling frightened, anxious or emotionally unsettled? Do you find yourself experiencing the same nightmare repeatedly?
Recurring nightmares can affect your sleep, mood and emotional wellbeing. For some people, nightmares are associated with ongoing stress, anxiety, childhood trauma or post-traumatic stress disorder (PTSD).
If you have experienced difficult or traumatic events, particularly during childhood, nightmares may sometimes be connected to feelings of fear, abandonment, helplessness or not feeling safe.
The good news is that there are therapeutic approaches that can help reduce nightmare distress and support better sleep.
Why Do We Experience Nightmares?
Nightmares are vivid, distressing dreams that can leave you feeling frightened or overwhelmed, even after waking.
They may be associated with:
Stress and ongoing anxiety.
Childhood trauma and difficult early experiences.
PTSD and traumatic memories.
Relationship difficulties, grief or emotional distress.
Heightened nervous system arousal and disrupted sleep.
For adults who experienced childhood trauma, the effects of earlier experiences can sometimes continue into adulthood, influencing emotional responses, feelings of safety and sleep.
However, not all nightmares are related to trauma, and dreams do not have one fixed psychological meaning.
What Is Imagery Rehearsal Therapy (IRT)?
Imagery Rehearsal Therapy (IRT) is an evidence-based psychological technique developed and researched by Dr Barry Krakow and colleagues.
It involves changing the storyline of a recurring nightmare and mentally rehearsing a new, less distressing version while awake.
The aim is to reduce the frequency and emotional intensity of nightmares by practising an alternative outcome.
Research supports IRT as a treatment approach for recurring nightmares, including those associated with PTSD.
Sleep Hygiene Strategies to Support Better Sleep
Alongside therapeutic support, developing healthy sleep habits may help improve sleep quality and emotional wellbeing.
Try incorporating these simple strategies:
Maintain a regular sleep routine: Aim to go to bed and wake up at similar times each day.
Reduce screen time: Switch off phones, tablets and televisions before bedtime.
Limit caffeine and alcohol: Particularly in the afternoon and evening, as both can disrupt sleep.
Create a calming environment: Keep your bedroom comfortable, dark, quiet and cool.
Practise relaxation: Try gentle breathing exercises, mindfulness, progressive muscle relaxation or a warm shower before bed.
Avoid stimulating activities: Give yourself time to wind down rather than engaging in stressful tasks immediately before sleep.
If nightmares persist or significantly affect your sleep, consider speaking with your GP or a qualified mental health professional.
How Rebuild Together Counselling Can Help
If you are experiencing recurring nightmares, anxiety or the ongoing effects of childhood trauma, counselling can provide a supportive space to explore your experiences and develop practical strategies for emotional wellbeing.
I'm Pam Varas, Registered Counsellor at Rebuild Together Counselling, providing compassionate, person-centred and trauma-informed counselling for adults experiencing childhood trauma, PTSD, anxiety, depression and relationship difficulties.
My approach draws on person-centred counselling, Cognitive Behavioural Therapy (CBT) and parts work, depending on your individual needs.
You don't have to navigate the effects of past experiences alone.
I invite you to come and see me, Pam Varas, at Rebuild Together Counselling.
📍 Face-to-face counselling in Canterbury, Sydney, as well as telephone and video sessions.
Book your free 15-minute initial enquiry consultation.
Take the first step towards better sleep, emotional wellbeing and healing.
Research reference
Krakow, B., Hollifield, M., Johnston, L., et al. (2001). Imagery rehearsal therapy for chronic nightmares in sexual assault survivors with posttraumatic stress disorder: A randomized controlled trial. JAMA, 286(5), 537–545.
Disclaimer: This article is for general educational purposes and is not a substitute for medical or psychological assessment or treatment. IRT may not be suitable for everyone.
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