Anxiety dreams are dreams that are stressful, worrying, or frustrating. It is common for people to have occasional anxiety dreams, but if they happen very frequently, they could be a sign of an underlying condition.
Anxiety disorders are the most common mental health conditions in the United States, and they often affect sleep. This can include the content of a person’s dreams as well as how much and how well they sleep.
Read on to learn more about what anxiety dreams are, whether they are typical, and how to reduce them.
Anxiety dreams are dreams that invoke stress, worry, or tension. They can be about a wide range of things, from events that closely mirror a person’s own life to imaginary events.
A person may have had an anxiety dream if they wake up with:
- feelings of stress or worry
- fast breathing
- a pounding heartbeat or rapid heart rate
They may remember the dream itself, but not always.
Anxiety dreams vs. nightmares
There is no official medical definition to distinguish anxiety dreams from nightmares. Some people use these terms interchangeably.
Others use the term “anxiety dream” to refer to dreams that cause tension or stress while using “nightmare” for dreams that cause fear, shock, or terror.
Anxiety dreams may include events such as:
- being late for an important event, such as a test or examination
- being naked in front of others
- being chased or not being able to move fast enough
- having arguments or fights
- making a mistake, such as forgetting something important
- losing teeth
- experiencing storms, floods, or fires
Anxiety dreams can be a sign of anxiety or stress in a person’s waking life.
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However, while daily experiences were a major influence in both studies, the latter also found that changes in sleep habits may have played a role.
Other factors that can affect dreams include:
- medications
- substance use
- sensory stimuli during sleep, such as sounds or smells
- physical sensations during sleep, such as pain
- having a sleep disorder, such as narcolepsy
Occasional anxiety dreams may not be anything to worry about. But if a person often has stressful, anxiety-inducing dreams, they may want to take steps to reduce them.
There is no one way to do this, and what helps may depend on the person and their situation. Some ideas include:
Creating a relaxing sleep environment
Since sleep environment can affect dreams, a good first step is making sure sleep is comfortable. The National Health Service (NHS) recommends:
- making the room cool, rather than warm
- using curtains or blinds to block outside light
- turning off or blocking other sources of light, such as from electronic devices
- reducing noise disturbances, such as by wearing earplugs
- playing relaxing music or sounds, such as rain or white noise
Having a bedtime routine
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The NHS recommends:
- setting aside time to wind down before sleep
- going to sleep at a consistent time
- waking up at a consistent time, ideally including weekends
If sleep does not come, a person should not try to force it. Instead, do something relaxing, such as reading a book until feeling sleepy again.
Avoid having stimulants, such as caffeine, at least 1 or 2 hours before sleep, and avoid strenuous exercise for at least 90 minutes before sleep.
Reducing or managing stress
When the stress is severe or continues for a prolonged period, it can affect a person’s health. If stress gets to this level, it is important to recognize it and reduce it, wherever possible.
There are many ways to do this, such as by:
- learning to notice the signs of stress when they are happening
- identifying the causes
- prioritizing what is most important and letting go of things that are not necessary
- breaking larger tasks down into smaller steps
- asking for help or delegating responsibilities to others
- trying stress management techniques, such as mindfulness-based stress reduction
Finding relaxation, connection, and fun
In addition to reducing stress, it may also help to increase enjoyable activities that benefit mental well-being. This could involve:
- doing more relaxing activities, such as bathing or meditating
- making time for hobbies and interests
- spending time in nature
- socializing with friends and family
Trying lucid dreaming
Lucid dreaming occurs when a person knows they are dreaming. They may be able to control what happens in the dream, too.
Some people intentionally train themselves to be able to lucid dream and use this as a way of tackling nightmares, according to a 2022 study.
In a 2023 study of 489 people, many respondents said that lucid dreaming benefitted their mental health.
Learn more about lucid dreaming.
Addressing mental health conditions
Sometimes, anxiety dreams are a sign of a more persistent mental health concern, such as an anxiety disorder.
Disturbing or repetitive dreams can also be a symptom of other conditions, such as post-traumatic stress disorder or night terrors.
A therapist can discuss these symptoms with someone and help them understand what the potential causes might be. They can also suggest ways to treat any conditions.
If anxiety dreams are causing worry or sleep disturbances or are interfering with daily life, people should discuss them with a doctor.
It is not typical to have anxiety dreams or nightmares all the time, but many of the causes for this are treatable.
Help is out there
If you or someone you know is in crisis and considering suicide or self-harm, please seek support:
- Call or text the 988 Lifeline at 988 or chat at 988lifeline.org. Caring counselors are available to listen and provide free and confidential support 24/7.
- Text HOME to the Crisis Text Line at 741741 to connect with a volunteer crisis counselor for free and confidential support 24/7.
- Not in the United States? Find a helpline in your country with Befrienders Worldwide.
- Call 911 or your local emergency services number if you feel safe to do so.
If you’re calling on behalf of someone else, stay with them until help arrives. You may remove weapons or substances that can cause harm if you can do so safely.
If you’re not in the same household, stay on the phone with them until help arrives.
Below are some answers to common questions about anxiety dreams.
How common are anxiety dreams?
Many people experience anxiety dreams at some point in life. Exactly how common they are is unclear, since people do not always remember their dreams.
Can medications cause bad dreams?
Yes, some medications can cause bad dreams, or vivid dreams, as a side effect. Some examples include antidepressants, antipsychotics, and hypnotics, which are sleep-inducing drugs.
Anxiety dreams involve stressful, worrying, or tense situations. The dreams may reflect heightened stress in a person’s waking life, or they could be the product of a mental health condition, such as an anxiety disorder.
Other factors, such as medications, substance use, and physical disturbances during sleep can also affect the content of a person’s dreams or how much they dream.
Reducing stress, having a consistent bedtime routine, and practicing relaxation techniques may all help calm anxiety dreams. Some also report a benefit from lucid dreaming.
But if self-care approaches do not work, people with persistent distressing dreams should consider speaking with a mental health professional for advice.
