Why you keep having anxious dreams

Most of us know what it’s like to wake up feeling anxious or unsettled. Nightmares or upsetting dreams can make for a difficult start to the day. If this happens occasionally, it’s not necessarily cause for concern. However, if your dreams are affecting you while you’re awake, you may be experiencing anxiety dreams. This term describes bad dreams that are rooted in worry or stress. 

Anxiety dreams can negatively affect the quality of your sleep. But they can also affect your well-being long after you’ve woken up. Research shows that chronic bad dreams can lead to depression, anxiety, worry, and a poorer quality of life. If you’re waking up feeling afraid or on edge, learning about anxiety dreams can help you get the restful sleep you deserve.

What are anxiety dreams?

Simply put, an anxiety dream is a disruptive dream that results from stress. They can be detailed and vivid. But they may or may not directly resemble a stressor in your real life. These bad dreams can leave you feeling anxious even after you wake up. 

Many theories attempt to explain what happens in our brains while we’re asleep. If you’re having frequent anxiety dreams, it may be due to a major stressor in your life. Alternatively, it could be either a cause and/or a symptom of a mental health condition. 

For example, research shows that people with anxiety disorders are more likely to dream about:

• Aggressive interactions

• Failure

• Misfortunes

• Negative emotions

What happens during anxiety dreams

Experts don’t yet fully understand what happens during anxiety dreams. Sometimes, you might have bad dreams about a real situation, like a looming deadline or medical procedure. But other times, your dreams might not make very much sense. 

For example, maybe you wake up sweating with your heart pounding after dreaming of being chased by a dinosaur. You’re probably not really worried about encountering a T. rex in your daily life. So, in that case, the dream might be your mind’s way of processing uncomfortable emotions or piecing together memories.

Anxiety dreams can take many forms. But, interestingly, researchers have found that they often revolve around similar scenarios. Some of the most common anxiety dream themes include:

• Falling

• Being trapped

• Being chased

• Being naked in public

• Experiencing the death of a loved one

• Failing at an important task (like a school exam)

Underlying causes of stressful dreams

Anxiety dreams are typically the result of intense worry. Some situations that might make you more vulnerable to stressful dreams include:

• Going through a major life event like moving, changing jobs, or having a child

• Experiencing the loss of a loved one

• Facing an illness or other health challenge

• Having relationship issues

• Dealing with financial strain

• Using substances in unhealthy ways

• Experiencing trauma

• Having an anxiety disorder or another mental health concern

How to swap anxious dreaming for better sleep

Sleep is a time for your mind and body to recharge. But if you have disturbing dreams, it can interfere with healthy sleep. Without enough rest, it can be harder to regulate your emotions, manage stress, and maintain your physical well-being. 

So, if you’re experiencing frequent anxious dreaming and want to get better rest, you can try:

• Setting aside some time to worry: If worries are keeping you up at night or disrupting your sleep, give yourself some assigned “worry time” each day. This can help you release uncomfortable emotions rather than keeping them bottled up.

• Creating a consistent bedtime routine: Try to go to bed and wake up at the same time each day (even on your days off work or school). Avoiding screens before bedtime and making your bedroom as cool, quiet, and comfortable as possible can also help support restful sleep.

• Practicing relaxation techniques: If anxiety causes you to wake up in the middle of the night, relaxation strategies — like deep breathing, mindfulness meditation, and progressive muscle relaxation — can help you get back to sleep.

• Talking to a professional: If anxiety is disrupting your sleep and daily functioning, a therapist or psychiatric provider can help you get to the root of the issue. They can help you uncover where your anxiety is coming from and help you learn to manage it.

Clinician's take

Anxiety dreams often act like a mirror, reflecting unresolved stressors or mental health conditions, like anxiety disorders, PTSD, or depression. Instead of seeing them as random or meaningless, it can be useful to view them as signals that your mind is processing something important that may need more attention in therapy or daily coping practices.

Ashley Ayala, LMFT

Clinical reviewer

Find care with Rula

It’s OK to have a bad dream once in a while. But if your dreams are upsetting and negatively affecting your life, you may be experiencing anxiety dreams. These are bad dreams that stem from unmanaged stress and/or an underlying mental health condition. When you have them frequently, it can negatively impact your well-being.

Fortunately, it’s possible to manage anxiety dreams with the right support. Practicing relaxation techniques, setting aside time to worry, and creating a consistent bedtime routine can help you get the restful sleep your mind and body need. However, if you’re having trouble managing your anxiety on your own, you might want to consider connecting with a therapist or psychiatric provider. They can help you understand where your anxiety is coming from and provide helpful strategies to help you manage it.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.