After being threatened with a gun... my subconscious is afraid of being shot while asleep (even though consciously I know I'm safe)

[raw472]

So EDMR actually works to remove us from this "fight-or-flight" state?

The shrink said I have "mini-PTSD" as I'm just stuck in this state, but don't get nightmares or "flashbacks" (or any other obvious symptoms). Also, I have mild aspergers so i'm just not an emotional person in general (which makes me wonder if somehow my emotions (or lack of emotions) for this event are partly the cause). I don't get anxiety from this event... it's just that my instincts are stuck in a "where's the threat?" mode and it's caused me chronic insomnia and the loss of two awesome jobs. To give an example... if someone calls my name, I'll instinctively turn my head as if assessing a threat instead of turning it normally like I used to do... but, like I said, consciously I'm not scanning for threats... it's my instincts that seem to be "out of whack"... I need to figure out out to tell my instincts (or "subconscious") that I'm safe...

So besides EMDR, is there anything else to get out of this state? Does time heal it gradually?

 

[Kubash16]

Time might and frankly I don’t know what your therapist is talking about with mini-PTSD you either have it or you don’t. Since you only have the hypervigilance it’s more like you just have high anxiety, though I’m not in any position to diagnose you.

Your previous therapist was right that talking about it helps. And don’t ever try to jump into EMDR without having a solid therapy relationship first and your therapist agrees to get you a referral.

 

[Sideways]

Between the ‘mini-ptsd’ and the amount of medications you’ve tried to deal with your insomnia, I think it might be safe to assume that your T is kinda clutching at straws.

Yes, time may definitely heal this all on its own.

Beyond endless (incredibly powerful and some super addictive) medications, you may find some huge benefits from some healthy lifestyle changes. Sounds a bit meh, but it’s actually really critical to re-setting our system.

So, sleep hygiene is a great place to start. And that’s a tonne more than cutting caffiene. You’re also going to want to cut (if not delete) your alcohol consumption (helps to get to sleep, but makes the second half of the night light and wakeful sleep), get your healhy balanced diet in order (include some slow burning, low GI carbs at dinner to help with sleep), drastically cut your sugar and remove energy drinks and sodas.

Then up your daily cardio exercise. More cardio not only makes for much better quality sleep, it also means you start to need less hours.

Get your evening routine in order. This is going to mean switching off your screens (yup, all of them) 1-2 hours before bed, and changing to some form of relaxation activity. If you’re new to relaxation and meditation, use guided relaxations. There’s some short easy ones on the PTSD Coach app, or you can use breathing (particularly if you’ve done yoga) with some white noise (the White Noise Ambience app is a popular one).

Finally, take a look at your bedroom setup. Is it comfy? Does it feel safe? Would it help to change a few things up, or clear a few things out, or even have some essential oils going? It may be that introducing a 12 gauge to your bedroom has had the opposite effect on your subconscious. Instead of convincing brain that you’re safer, it may have convinced your brain that “If I fall asleep, I need to be able to wake up and fire off rounds within seconds”, which may actually be keeping your brain in high-alert territory, and turning your sleep-space into “potential warzone”’space.

Sleep hygiene is about all sorts of stuff beyond caffiene and keeping a routine sleep schedule. It includes what we do during the day as well as what we do at night. It doesn’t give the instant results of benzos, but it can give much better quality sleep, without the drug addiction, over the medium term (so, a few weeks to a few months, which is probably no longer than you’ve invested thus far).

Hopefully there’s some suggestions in there that might help. Keep in mind that most humans will experience a period of sleep disturbance like insomnia at some point in their lives. That’s pretty normal, and for most people, it runs its course.

 

[raw472]

Then up your daily cardio exercise. More cardio not only makes for much better quality sleep, it also means you start to need less hours.

This is an interesting strategy... basically, get yourself very fit so that you still feel rested even if you've only had 5 hours of sleep (rather than the normal 8)... so are there people with PTSD on this forum that have had success from this? I've always heard very fit athletes only need about 4 hours of sleep, although wasn't sure if it was just an old wise tale or actually true...

I've also found that keeping stress to a minimum seems to make me have a more restful sleep... so absolutely no news (which may put me in a bad mood) and try to make sure I'm in a pleasant mood all day... My psychiatrist once said that PTSD is like a cup of liquid... with PTSD the cup is about full so any additional stress will be that much more bad for us. So whereas before this event I could have still slept okay if I was in a bad mood, now after this event if I get in a bad mood it'll affect my sleep since my "cup is full".

 

[Sideways]

basically, get yourself very fit

Yeah, only you really don’t need to take it that far. For regular humans (rather than pro athletes), increasing cardio exercise during the day improves sleep quality.

I’m sure someone like @Friday could jump in at this point and link the stress-cup explanation for you, which is what your p-doc is likely referring to:)

 

[Freida]

Because I'm an overachiever I have multiple traumas so I've been doing EMDR for a couple years now.

Here's the short version....
The theory is that when you have an experience it sticks in the front of your brain. When you go to sleep the event and all its associated feeling get transferred to the back of your brain into long term memory. With ptsd that part doesn't happen. The memory stays stuck in "real time". EMDR is a technique that mimics REM sleep - so you actually process the memory. It can be pretty intense because you relive the event. But when it's done the traumatic event or horrible memory in my head that scares/angers/depresses the crap out of me is suddenly just gone and so is all the jumpiness. It becomes just something unpleasant from my past that doesn't matter anymore (or keep me up at night). EMDR isn't just for ptsd - there are people who use it to get past phobias or to change how they feel about random stuff or general stress that is tripping them up in real life

If you are dealing with a single event emdr can work really quickly. I think the average length is 5 - 8 sessions but I had one trauma that was processed in one appointment. You don't have to tell them what the experience was, but I think it helps for them to have at least a general idea. You must must must get someone who knows what they are doing so they can pull you out if it gets too hard. I've seen some stuff on line and in books saying you can do it on your own but....... You couldn't pay me to try it on my own. Way to many possibilities of it going south. So if you decide to go that route please be careful.

Does that help???

 

[EveHarrington]

basically, get yourself very fit so that you still feel rested even if you've only had 5 hours of sleep

This may work for some, but not all.

Super exercise isn’t always enough to overcome ptsd sleep issues.

If it was, we’d be a forum of very fit people (we’re not, on whole).

 

[siniang]

What somewhat helps me falling asleep with hypervigilance is:

- sleep with a nightlight.

- sleep with sound, that can be anything from white noise to music to an audio book. I have it set on a timer so it doesn't run the entire night (though I did have to do this more often than not, especially if I wake up in the middle of the night). It keeps my mind distracted and especially helps to not excessively focus on listening for any possible sound outside.

 

[MamaHopeful]

So awhile back I was threatened with a gun in my bedroom, and ever since then I gradually developed chronic insomnia over the course of about five months and I believe it's because my subconscious is afraid I may be shot in my sleep so it keeps me awake (even though I may be in a very secure location or even thousands of miles away from where this event happened)... So even though logically I know I'm safe (alarm, locked doors, motion cameras, and now a 12-gauge), it's like I'm unable to convince the "subconscious" side of me that I'm safe and I'm just not sure how to... is there a way to teach my "subconscious" self that I'm "safe"? Anyone else also feel like their subconscious is (or was) stuck in flight-or-fight mode (even though they consciously know they're safe)? Is there some kind of treatment for this?

So if I lay down to try take take a nap, I can tell that my subconscious is afraid that if I fall asleep that I may be assassinated while sleeping... it's like I just don't know how to convince my "subconscious" side that I'm safe... So ever since this event happened I've had no ability to actually fall asleep during a nap.

I take Remeron (15mg) at night and it gives me a restful night of sleep approximately every other night (but the other half of the time I wake up exhausted). And with Remeron, it almost always puts me to sleep within an hour so I have no problem actually getting to sleep during the night... although I will wake up a few times on the bad nights... I've also already cut out caffeine...

Any other medicines that may possibly help? I've already tried Zoloft and it didn't help at all, and have also already tried the benzo-type medicines and they don't give me a restful sleep. I'm thinking about trying Prazosin though...

"Anyone else also feel like their subconscious is (or was) stuck in flight-or-fight mode (even though they consciously know they're safe)? Is there some kind of treatment for this?"

This is taken straight from my own heart!! I spent the night in this state of subconscious terror even though I know I'm safe and I'm fine. As soon as I fall asleep I am jolted awake by a panic attack, numb hands, gasping for air, sometimes shouting for help. It's SO hard when we are fighting our own brains. I start to feel really fragmented. Like the real me, and then this monster inside that just won't chill out.

I'm grateful you shared because sometimes I feel SO alone.

In terms of medication, I am convinced there is NO medication that treats sleep 100% of the time. In fact, studies have shown that medication is not the first line of treatment for insomnia - CBT-I is. I am currently working with someone who used CPT, Exposure and mindfulness. So far it has helped a lot but tonight was really difficult with no sleep in sight. And tons of nausea and fear that no sleep will make me insane :/

I have therapy tomorrow at 8:30am and will ask her if there is a treatment. I know the only medications approved for PTSD are a few SSRIs. Benzos didn't help me at all, and due to allergies and very low blood pressure, I am unable to take any of the others.

I have also developed panic disorder from all of this, so sleep is just... a lot. Anyhow, you aren't alone and we can do this little by little!

 

[Gs172003]

Super exercise isn’t always enough to overcome ptsd sleep issues.

Agreed. If it did I would get 8 hours a night .

 

[TruthSeeker]

I take 1000 mg magnesium 1 hr before bedtime, a hot bath w epsom salt, and on a bad night hydroxizine. It is used for anxiety and as an antihistamine-Benadryl is an over the counter sleep aid, some people use Tylenol PM w their meds. An hr before sleeping.

I sleep with a heavy Korean mink blanket- very heavy and it helps w security. I have a couple stuffed friends too and loving cats. Sleep habits- no computer a couple hrs before bed, camomile tea, and carbs before bed-( yes, I know that’s bad but carbs help way sleep as long as you don’t overindulge. I put the cell phone on no incoming calls till 10pm- 7am. Consider a sleep regimen- in bed by 9:00, read a book that’s not triggering, etc- stay away from all possible triggers( TV- where every other show has guns, fighting, brutality, and the news) a couple hrs before sleep.

My shot gun used to be on my bed, loaded, aimed at the door-in case someone entered my home to hurt me- it is now not a need to get to sleep and is put away. I believe if someone wants to kill me, let them do it and at close range- I’ll die quick and I’d never know. If that happened, it would be my time for another journey.When I started to think like that- surrendering to the possibility I could die any day- from any reason- this reduced anxiety and hyper vigilance. Then I started sleeping better. Good luck.

 

[masirah]

Is it possible that nightmares like getting shot while sleeping can cause heart attack reactions during sleep ?