Imagery Rehearsal Therapy (IRT)
Safe with pregnancy
It is the process of re-writing nightmares so that they are replaced with better dreams. It is easy to learn and to practice. Perseverance is key to its effectiveness
Caution
May not be suitable for individuals with PTSD
Recounting bad dreams can be distressing to some people
Avoid in people with severe mental illnesses
Try to abstain from alcohol, marijuana or other recreational drugs whilst you try IRT
It may take up to 10 trials before you notice good results; persevere
Therapy for:
Nightmares
Unpleasant dreams
Night terrors
Comments
There are three steps to IRT;
(1) Write down or note the central themes of the bad dream
- Keep a pen and paper next to your bed
- Avoid the use of phone or tablet for writing during the night
(2) Rewrite the story in the nightmare;
- Imagine it vividly, or better still, use pen and paper
- Practice a few until you are happy with the desired ending
- Make it end positively
- Introduce some heroes or rescuers
- Give some people, perhaps yourself, different super-powers
- Endow yourself with the knowledge of self-defence or weapon use
- Make it extreme or outlandish
- Involve others, e.g. the military for back-up
(3) Re-dream
- As you prepare to sleep, get into bed and make yourself comfortable
- Say to yourself, or imagine it vividly if you would rather not say it:
• "If I have this bad dream again, I will change the story and make it better"
- Start/initiate your dream sequence. Be vivid and ignore/block out external stimulus
- Imagine the new ending to the dream; play it out
- Repeat the statement over and over again, as you imagine the new ending:
• "If I have this bad dream again, I will change the story and make it better"
- Continue until you fall asleep
Alternative statements to say to your self:
"If or when I have the beginnings of the same bad dream, I will be able to INSTEAD have this much better dream with a positive outcome.”
“If or when I have this dream again, I will be aware of having it and not only can I dream the better version, but I will shape it more positively while it happens!"
Safe with diabetes
Safe with children
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