By Nightmares are sometimes the result of your emotional deregulation. Unmanaged anxiety states can lead to bad dreams and poorer rest. Find out which techniques help you.
Dreaming that someone is chasing you to hurt you or that you forget something very important. Being immersed in a scenario dominated by threatening atmospheric phenomena. Has this ever happened to you? Nightmares are more frequent when your mind is gripped by anxiety and intense emotional stress. These are phenomena that, if they persist, are very exhausting.
In these cases, the brain assimilates and processes a large part of your daily experiences. When you are going through a period of constant anxiety and worry, this “emotional hole” will manifest itself during the REM phase. If you are going through this experience right now, the most crucial thing is to know the origin of this anxious state. We offer you all the details below.
What are anxiety nightmares and why do they occur?
It is normal to have frightening dreams from time to time . However, anxiety states are more frequently related to nightmares. So much so that in therapy it is common to see patients with post-traumatic stress who experience distressing dreams.
Likewise, this phenomenon can become a parasomnia when it becomes recurrent and causes you great terror. This is a clinical reality that should not be ignored if you have been suffering from it for several weeks. Anxiety nightmares are the symptom of an underlying problem that needs to be clarified. Let’s look at the mechanisms that cause them.
The brain tries to process your emotions
Although nobody likes nightmares, the truth is that they serve a psychobiological function . One hypothesis is that they act as a catharsis for the vicissitudes of daily life. The brain tries to process and integrate those experiences, sensations and emotions that you have during the day. When you deal with anxiety, this distressing imprint materializes in threatening dream scenarios.
These types of emotional states are dominated by anxiety, restlessness, catastrophism… All these regions linked to sleep, such as the thalamus, the medial prefrontal cortex and the posterior cingulate cortex, translate these sensations into images. In turn, these experiences act as a warning mechanism for you: there is something in your life that you need to pay attention to .
Social and psychological problems
Anxiety, in itself, is a multifactorial dimension that can respond to completely normal states, as well as to certain psychological disorders. This explains the importance of a good diagnosis in order to understand the dimensionality of the problem. We list these possible causes:
- Anxiety disorders: clinical conditions such as phobias, generalized anxiety or obsessive-compulsive disorder often present as symptoms parasomnias or those types of terrifying and disruptive dreams that affect quality of life.
- Post-traumatic stress disorder (PTSD): We have already pointed out that psychologists are used to seeing their patients with PTSD having very unpleasant nightmares. Thus, the European Journal of Trauma & Dissociation highlights the fact that the frequency and vividness of the symptoms are associated with the intensity of the symptoms.
- Stress and personal difficulties: problems at work or unemployment, financial difficulties or marital crises are often variables that trigger bad dreams and nightmares. These are, of course, psychosocial and not pathological dimensions. However, these realities can become worse if these worries continue over time and you enter into situations of chronic stress.
A dysregulated nervous system
Your nervous system is dysregulated if you constantly go into fight, flight or freeze. Anxiety often causes you to feel like you’re always on alert and your entire body is in survival mode. Imagine what it does to your body and mind to keep this up for weeks or months.
This disturbance in the nervous system also encourages the appearance of bad dreams. There is an excess of cortisol and adrenaline, which means that the entire predetermined network of the brain ends up manifesting this anxiety and deregulation in nightmares, in adverse images. Keep in mind that this threatening dream canvas is nothing more than the reflection of a mind that asks for help.
Health difficulties
Bad dreams often occur when emotional distress is combined with insomnia. In turn, conditions such as apnea or circadian rhythm disorders are accompanied by the presence of unpleasant dreams.
Another trigger is also important to consider. Often, when antidepressants or benzodiazepines are withdrawn, patients tend to suffer from nightmares. Withdrawal syndrome after stopping psychotropic drugs has this peculiarity.
How do you know if your nightmares are caused by anxiety?
You may have been having unpleasant dreams for some time and you may be wondering if anxiety is the cause. It is interesting to know that, as revealed by a study carried out at the University of Oxford , 1 in 20 people in the general population suffers from nightmares every week. Although this is a normal phenomenon, these experiences are more common when there is a psychological problem.
In any case, it is best to keep a record of your symptoms and nightmares. Knowing their frequency, their theme and also knowing what your quality of life is like is a good step towards understanding what is causing them. However, we describe some guidelines to clarify whether the origin is anxiety.
Recognize the symptoms associated with anxiety disorders
Anxiety manifests itself in many ways, and not just through nightmares. Consider whether you experience other symptoms such as:
- Concern.
- Irritability.
- Physical tension.
- Pressure in the chest.
- Feeling of suffocation.
- Negative thoughts.
- Persistent concern.
- Gastrointestinal discomfort.
- Feeling of imminent danger.
- Trouble falling asleep.
- You avoid things that worry you or cause you anxiety.
Analyze what nightmares are like
Mood disorders are generally significantly linked to nightmares. However, nightmares must have certain characteristics in order to be associated with anxiety. Let’s analyze this:
- Frequency: They occur several times a week. In addition, your sleep quality is usually poor, you have trouble falling asleep, and when you finally reach the REM phase , nightmares appear.
- There are recurring patterns: nightmares caused by anxiety tend to be repetitive or present themes associated with your daily anxiety. It is common to dream about being chased, threatened, falling or losing control, losing something or someone valuable, public humiliation, catastrophes or natural disasters, etc.
- Nightmares increase your discomfort: a characteristic of bad dreams is that you usually remember them because you wake up shortly after having them. This, as described in a study carried out at the University of Montreal , further increases anxiety and difficult emotions during waking life by evoking these sinister scenarios. They are very disruptive experiences.
What strategies can help me?
We live in a society that is so demanding, complex and full of stimuli that it is common to neglect your well-being and mental health almost without realizing it. Therefore, the first step that will help you is to make room for what you feel. Then, reflect on these key points.
Understanding the causes
If you have been experiencing physical or psychological discomfort and bad dreams for several weeks or months, it is advisable to keep a record. This is a technique that may also be requested in psychological therapy. It serves to clarify and control symptoms. Take note of the strategies:
- Identify triggers: Are there recurring patterns or themes ? Look for events, emotions, or situations in your daily life that may be connected to nightmares.
- Dream journal : Write down in a notebook the days you have nightmares. Note the content of the dream, the emotions you felt, and any stressful events you experienced during the day.
- Emotional reflection: Take time to reflect on how you feel. Are you facing any source of stress or anxiety? Analyze it, connect with yourself, and try to describe the conclusions you reach in this journal.
Relaxation techniques
Relaxation techniques are great for calming your body and mind, reducing stress, and preparing your mind for a more peaceful night’s sleep. The idea is to try out a variety of tools and stick with the ones that work for you, such as these:
- Meditation: Practice meditation or mindfulness before going to sleep. This can help regulate your emotions, anxiety, and that mind that keeps thinking about negative ideas.
- Deep breathing: Do deep breathing exercises to relax your body. Try the 4-7-8 technique, which consists of inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds.
- Yoga or stretching: Don’t hesitate to incorporate a short yoga session or gentle stretching in your bedroom. This can release physical and mental tension. There are many suggestions on the Internet that can serve as a reference.
Environment conducive to sleep
A suitable sleeping environment can improve your rest and reduce nightmares caused by anxiety. In any case, remember that this recommendation is a secondary or complementary strategy, since the most decisive thing is to clarify the origin of your discomfort. Take note now of a practical and simple guide to improve your rest at night:
- Control your diet: limit caffeine, alcohol and heavy meals before bed.
- Establish a proper routine: go to bed and wake up at the same time every day to regulate your sleep cycle.
- Create a comfortable environment: Make sure your room is quiet, dark and cool. Don’t hesitate to use blackout curtains or even put on relaxing music or white noise.
- Eliminate distractions: Above all, avoid using electronic devices at least one hour before bedtime, as blue light can interfere with melatonin production.
Psychological therapy
If anxiety, discomfort and nightmares are a constant part of your life, it is time to consult a professional. Psychotherapeutic treatment will always depend on your clinical picture and needs. We describe two approaches that are often used to deal with nightmares caused by anxiety or trauma.
- Cognitive-behavioral therapy (CBT): This is a modality aimed at improving nighttime rest. It consists of helping you identify and change negative thought patterns that contribute to anxiety and nightmares. In addition, relaxation techniques, stimulus control, etc. are introduced.
- Imaginal Rehearsal Therapy (IRT) – The goal of this model is to change the narrative of your nightmares by consciously rewriting them during the day. This allows you to reduce the frequency and intensity of your bad dreams, and even gain some control over them . This involves visualization and relaxation techniques, along with positive reinforcements to provide you with a sense of security and calm.
Nightmares, the canvas of your emotions
Our culture has always tried to unravel and understand the meaning of dreams. However, for psychology, the dream world is a reflection of your experiences, emotions and needs. It is a plane that you cannot neglect and that is worth monitoring through a diary.
When you have a nightmare, describe it, draw it if necessary. These disturbing images contain problems that you may need to address with greater sensitivity. Don’t ignore what is distressing you, because what is ignored manifests itself in many ways. Bad dreams are one of them. Consult a specialized professional if necessary.