Stress Dreams as a Response to Covid-19
As quarantine measures continue to drag on our clients have reported an increase in stress dreams. This is no surprise given stress dreams are a sign of chronic stress. When I was first applying to graduate school I had a different stress dream every night for the five days leading up to putting my applications in the mail! Suffice to say, I was not handling that stress too well.
What is a stress dream?
A stress or anxiety dream is an unpleasant dream that can sometimes be more disturbing to the dreamer upon waking than a nightmare. Stress dreams include feelings of uneasiness, distress, or apprehension upon waking and sometimes within the dream as well. Common themes include:
· incomplete tasks,
· embarrassment,
· falling,
· getting in legal or financial trouble
· failed pursuits, and
· being pursued by another.
As a result, sufferers may experience daytime sleepiness from poor sleep, waking in the middle of the night, mood problems (because stress dreams are emotionally draining), or resisting sleep because your brain does not want to experience those stress dreams again!
Each of us responds to stress a little differently but the way it manifests in our dreams appears to be fairly consistent. Following are nine common stress dreams. Because interpretation of dreams is vast, varied, and individual we won’t try to tell you what your dream means for you, specifically, other than it is a sign of continued stress:
Teeth – Specifically dreams about teeth crumbling, falling out, rotting, or becoming crooked. This was on every list and article we reviewed!
Falling – The full body jerk with waking just before hitting the ground is not unusual.
Being late to something important – Such as a business meeting, a flight, or a family function.
Incomplete tasks – Such as not being prepared for a presentation, not being packed for a trip, or failing to finish a big class assignment.
Naked – Who hasn’t dreamed about being naked in their middle school?
Being chased – Particularly being unable to unable run away or outrun the pursuer.
Out of control driving – This could be the car not responding to you or even you’re in the vehicle but no one is driving it.
Bugs – Such as infestations, being bitten, or coming out of our bodies. These dreams appear to be on the rise since the beginning of the pandemic. Maybe it’s because our loves ones are bugging us more through living in close quarters!
Tidal wave or giant wave - Interestingly, I hear this one from my younger clients more often than my older clients. If any of you are familiar with J.R.R. Tolkien’s The Lord of the Rings novels then you will know this was a recurring dream for Tolkien himself that he then attributed to his character Faramir (Or Eowyn in the movies).
What Can I Do About My Stress Dreams?
If you want to reduce the number of stress dreams you have there are a few things you can do before bed. These include:
1. Winding down before bed.
a. Start an hour before bed time
b. Turn off the TV and your phone
c. Engage in activities you find relaxing such as reading, listening to music, or taking a shower or bath before bed
2. Scheduling “worry time.”
a. If it’s difficult for you to control your worry before bed schedule a specific time each day when you’re allowed to worry.
b. Write down your worries
c. Mull them over for no more than 30 minutes
d. Then continue to another activity such as a favorite TV show, dinner, or family activity
3. Make your bedroom a place for sleep, sex, and pleasant activities only.
a. Do not bring work to bed. No laptop. No phone calls.
b. Limit the time you spend feeling anxious or worried while in bed.
i. If you find yourself in this state while in bed leave the bedroom and spend time in another room until you feel sleepy
4. ASMR (autonomous sensory meridian response) videos
a. These have become a popular way to relax before bed time.
b. Be aware of the negative effects of looking at a TV or phone screen right before bed.
c. Otherwise, find an ASMR that works for you and have a listen.
5. Make relaxation part of your bedtime routine.
a. Guided imagery or guided meditations are great for just before bed.
b. There are an endless array of apps and YouTube videos for you to choose from that range from a few minutes to over an hour.
What Can I Do If I Wake From a Stress Dream?
1. Give the dream a better ending
a. If you remember the dream retell it to yourself with a better ending. Instead of falling you sprout wings or a gust of air allows you to land gently on your feet. Or maybe Indiana Jones arrives and takes out the thing that was chasing you. These are dreams so your new ending can be as crazy as you want it. If you notice the dream fighting you give it a little room and see if it will show you a better ending on its own.
2. Also stop watching the clock
a. This will only heighten your distress. Turn your alarm clock around and don’t look at your phone.
3. Try to relax your body
a. Any of the pre-bed relaxation techniques you use can be applied here
b. Try progressive muscle relaxation
4. Get out of bed
a. If you can’t fall back asleep get out of bed and either relocate to another place in the home or take a walk around it. This helps you to not associate your bed with frustration and anxiety.
5. A warm drink
a. But no caffeine
b. That warm glass of milk can actually help relax your body.
If you would like to speak to a therapist here at Obsidian Counseling about helping you with symptoms like this please do not hesitate to reach out to us. You can contact us at the following:
Kari Holman –
(847) 450-0460
kariholmancounseling@gmail.com
Ilyssa Lasky –
(224) 255-4411
Resources:
Healthline – Anxiety Dream Prevention