Lesson
What imagery rehearsal is
Change the story while awake, then rehearse the new version a few minutes a day.
Imagery rehearsal therapy is the nightmare treatment that sleep medicine recommends. It has three steps. First, pick a nightmare, ideally a milder one to learn with. Second, change it any way you like: a new ending, a helper who arrives, a new place, a power, or something absurd. You do not need to relive the whole dream. Third, rehearse the new version while awake for about ten minutes a day. Over a few weeks, many people find the nightmare comes less often or loses its grip.
Sources
- Morgenthaler et al., Position paper for the treatment of nightmare disorder in adults, Journal of Clinical Sleep Medicine, 2018
- Krakow et al., Imagery rehearsal therapy for chronic nightmares in sexual assault survivors with PTSD, JAMA, 2001
Evidence label: Strong evidence. What the labels mean.
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