Dreams & Wellbeing
Find gentle grounding steps after a difficult dream, source-backed nightmare guidance and a private worksheet to prepare for a conversation with a professional.
Some dreams linger. This page offers a few gentle, optional ways to settle after a hard night, general information about nightmares and sleep, and a private worksheet to help you prepare for a conversation with a clinician.
A gentle grounding exercise
Grounding can help bring your attention back to the present after waking from a vivid or upsetting dream. One common approach uses your senses. Go at your own pace, and skip any sense that is not accessible or comfortable for you.
- Notice five things you can see around you.
- Notice four things you can feel, such as the blanket, your feet on the floor or the air on your skin.
- Notice three things you can hear.
- Notice two things you can smell, or simply recall two smells you like.
- Notice one thing you can taste, or take a sip of water.
If breathing exercises help you
Some people find slow, comfortable breathing calming; others do not, and that is fine. If you try it, breathe naturally without forcing or holding your breath, and stop if you feel light-headed or uneasy.
Nightmares and sleep
Nightmares are common and are often linked to stress, anxiety, irregular sleep, illness, some medicines, alcohol or difficult experiences. An occasional nightmare is usually nothing to worry about.
Regular sleep and wake times, a relaxing wind-down before bed and a comfortable sleeping space may help. If nightmares happen often, disturb your sleep, or affect how you feel during the day, a GP or other qualified clinician can talk through what might help.
Optional reflective prompts
If and when it feels right, you might reflect lightly on a dream. There is no correct answer, and you can leave any question alone.
- What feeling stayed with me after waking?
- Is there anything comforting I would like to do for myself today?
- Is there a part of this dream I would simply like to set down for now?
Prepare for an appointment
Writing a few notes beforehand can make it easier to say what matters during a short appointment. What you type below stays in this browser tab only. It is not saved, not sent anywhere and not analysed. Download a copy if you want to keep it.
The optional appointment worksheet requires JavaScript. Notes are not saved or shared automatically.