Practice5 min
Grounding after a nightmare
A short practice for the moments after waking frightened.
The goal here isn't to fall straight back to sleep — it's to help your body register that you are safe, awake, and in the present, before sleep is asked of it again.
Steps to try after waking from a nightmare
- 1Name where and when you are“I am in my bed, in [year], it is [day]. That was a dream.”
- 2Orient with your sensesLook around the room, name a few things you can see and hear.
- 3Feel something physicalYour feet on the mattress, a blanket's texture, cool water on your hands.
- 4Slow your breathingA longer exhale than inhale can help settle the body.
- 5Offer yourself a brief, kind statement“That was frightening, and it's over now. I'm safe in this room.”
- 6Only try to sleep again once you feel a little steadierIt's okay if this takes a while.
For more grounding techniques, our Grounding tool has a range of exercises you can return to any time, day or night.
You might explore these in your own words — there is no right answer, and stopping partway is completely fine.