Intense nightmares can leave you very shaken and it can be difficult to rid your mind of your dream. Grounding techniques can help.

Nightmares

Firstly, put on a light to remind yourself you are at home and you are safe. Get out of bed and put on something warm. Say your name out loud, where you are and tell yourself you are safe. 

Look around your room and identify familiar objects such as pictures, a favourite ornament, or something special to you. If there are still images in your head, immediately focus on something very familiar in your room. 

Make a hot drink and sit somewhere safe and comfortable. Place your feet firmly on the floor, hold the arms of your chair or clasp your hands in front of you. Physically feel the floor with your feet as well as your hands or the arms of the chair.

Next, focus on your senses

Sight: Look around you and say out loud five objects that you can see, such as a chair, the curtains, a cup, slippers and a book.

Sound: Be aware of your own breathing. Maybe you can also hear a clock, some birds outside, or a road in the distance.

Touch: Be aware of how your hands feel together, the fabric of your chair, the material you are wearing, the temperature of your skin.

Smell: Focus on any scent you might be wearing or the soap on your hands, the smell of detergent on your clothes or any flowers in your room.

Taste: Taste the drink you have just made yourself. Imagine the taste of your favourite food. If you’ve not been in bed for long, maybe you can still taste your toothpaste?

Take your time, repeating the exercise if necessary. If you are still picturing your dream, deliberately turn your mind onto something else. Go through the lyrics to a song or replay your favourite scene from a film to occupy your mind. When you feel strong enough, return to bed.

Flashbacks

A flashback is when memories of a past trauma feel as if they are taking place right now. Flashbacks can be triggered by many things, but usually by your senses – for instance a smell, a song or someone’s tone of voice.

To help deal with a flashback, find a safe and comfortable place, repeat your name and where you are. Tell yourself you are having a flashback, that the event has already happened, and you survived.

Be aware of your breathing and try to slow it down. Breathing fast can worsen your feelings of panic and insecurity.

Take slow, deep breaths and place your hand on your stomach and breathe deeply. Watch your hand move out when you breathe in and move in when you breathe out. Deep breathing will increase the oxygen in your blood and help you feel less anxious.

Bring yourself back to the present using your senses

• Look around you. What can you see?
• Breathe in and focus on the smells around you. What can you smell?
• Be aware of the sounds around you. What can you hear? 
• Have something to eat or drink. Focus on its flavour, what can you taste? 
• Pick something up and move it between your hands. What does it feel like?

Look after yourself. Recognise what would make you feel safer and do that –close the door to your room, cuddle up in a favourite blanket or put on a favourite song – whatever makes you feel secure.

Learn to recognise the early warning signs of a flashback, and what your triggers are. Make plans to help you avoid these triggers, and how to cope if you do encounter them.

Above all, remember, a flashback is a memory of a past event. It is over, you have survived and you are safe now.