[Abusedbysister]

I went to see my family for Easter, and since I returned, I have had nightmares of being abused by my sister and some of the things that she did to me when growing up. I guess being at my parents home and see her in person did not help me. I usually try to avoid her when I go home but I saw her more than I wanted to this time. I had managed to decrease the nightmares, but the frequency has turned to a few times a week since this trip and is really affecting my sleep. My therapist is away for most of May. I was wondering if anyone managed to deal with this effectively?

[bunnyhabit]

I was abused by my daddy so my mother let me know when he away so I can visit her only. if he comes home I slip out back cellar door

[KD1980]

I try to reprogram my mind. I keep telling myself that I have value, my abusers were wrong, and I didn't deserve it.

Can you do this before sleep? It may help clear your mind.

[Fuzzybear]

[Lilfae]

I'm not good at regualting my sleep and my dreams, but when my mind is very busy with uncomfortable stuff, I try to calm down a while before going to sleep, and not watch any tv right before going to bed. I often use a sleep playlist on Spotify, with the volume very low. Smells also helps me focus on here and now, so I also use a drop of lavender oil on my wrists.

Originally Posted by Abusedbysister

I was wondering if anyone managed to deal with this effectively?

I have the same issue. No flashbacks, just nightmares.

One thing that helps me is to write out my feelings before bedtime. I get them out on the paper, so that they don't stay on my mind...or at least less portion of them stay on my mind.

Also, I download self-affirmation or positive-talk recordings and leave them on throughout the night, so that my mind is listening to the words even when asleep.

[Abusedbysister]

Originally Posted by ennie

I have the same issue. No flashbacks, just nightmares.

One thing that helps me is to write out my feelings before bedtime. I get them out on the paper, so that they don't stay on my mind...or at least less portion of them stay on my mind.

Also, I download self-affirmation or positive-talk recordings and leave them on throughout the night, so that my mind is listening to the words even when asleep.

Thanks everyone. I have been trying meditation exercises, and relaxing music and I hope things would get better with time.
Ennie, doesn’t writing down your feelings right before bed act more like a trigger? I am a bit concerned about doing that before bed and then go to bed, I am afraid it would make it worse when I close my eyes and the nightmares would be more real!

Originally Posted by Abusedbysister

Ennie, doesn’t writing down your feelings right before bed act more like a trigger? I am a bit concerned about doing that before bed and then go to bed, I am afraid it would make it worse when I close my eyes and the nightmares would be more real!

First of all, hugs.

Second, if journaling doesn't work for you, that's okay, you can try something else. The trick I learned was to shred all the pages (in the electric paper shredder) I write in before bed, so I feel like it's "gone." If I merely close the journal I would feel like the thoughts are still "there" in my room.

[Abusedbysister]

Originally Posted by ennie

First of all, hugs.

Second, if journaling doesn't work for you, that's okay, you can try something else. The trick I learned was to shred all the pages (in the electric paper shredder) I write in before bed, so I feel like it's "gone." If I merely close the journal I would feel like the thoughts are still "there" in my room.

[Lilfae]

Originally Posted by ennie

Also, I download self-affirmation or positive-talk recordings and leave them on throughout the night, so that my mind is listening to the words even when asleep.

That sounds like a very good idea! Where do you find and download that?