Any ideas for a teen who can’t sleep after something scary

[parrotonmyshoulder]

Not her fault. She avoids horror and scary things. But had to see something at school that’s really stuck in her mind and she can’t get rid of it.
She’s rational in the day, knows nothing is ‘coming’ etc. Just can’t sleep from the images and thoughts in her head.
This is making her more stressed as she’s worried about not sleeping. Y11 and working very hard.
Any thoughts? She’s trying sleep podcasts and boring audiobooks but I think the worry about not sleeping is making it even worse.

What did she see? That might help with ideas

I struggle very much like this and I would put a film on, something comforting so her favourite childhood film i would suggest-brings happy memories and she won't be thinking about what happens next so should be able to doze off. Usually it takes me a few days of this to reset my sleep.

I always read mine a Mr Man story if they've had a nightmare, no matter how old they are.
It takes them to a completely different head space of safety memories and cosy happy feelings...

Whether that would work if you've witnessed something horrible I don't know. Could she have counselling?
I know that some self hypnosis techniques get used with soldiers who struggle, maybe look into PTSD type coping strategies?

It’s about rationalising the re-rational.

I would encourage reading a book

Re read op, and you haven't said she's witnessed something horrible, but she had to see something at school. Maybe a video on vivisection or something?

Poor kid. No fun when unwanted images keep popping into your head. 😔

My dd went through something traumatic, and is in fact in counselling, but she refused to talk about one particular aspect and was having repeated nightmares about it.

She is a young adult so I obviously don't know about what happens at their sessions, but I do know that the counsellor prepped her the week before, and said... just so you know, we are talking about x situation next week. She even cancelled the session but eventually it did happen.

Dd did say that even though it was very difficult, she is sleeping better after vocalizing things.

So, I am not therapist or doctor, but do you think your dc would be open to talking about what is was that scared them during the event.

Hi there @parrotonmyshoulder . I think a good routine really helps - it builds a more positive association in my mind if I have a routine to stick to.

So, I firstly have a cup of Pukka Night Time tea, about half an hour before I go to bed. (I prefer the original one in the blue box, but there's a berry one too.) Then I moisturise my face, hands and feet, and then just before I get into bed I spray the Neom Perfect Night's Sleep spray on my pillow. I then get myself comfy, close my eyes and focus on breathing in through my nose and out from my mouth.

Also make sure there's fresh air in the room so it's not too stuffy.

I really sympathise, I've seen some pretty horrible things in my long years of life and I used to really struggle with those types of thoughts too.

I agree with @murphys vocalising it can really help, works with nightmares as well.

I would get some rescue remedy, and be positive about how it works (placebos work that way) talk about what she saw.

I would also talk about shutting doors, so when she is trying to go to bed and an image pops up, think about physically shutting the door on that imagine and then opening the door on something she does want to think about- her favourite holiday etc, really focus on all the sights, senses, ie the sand, the cool water, the warm sun.

(This is all based on the fact it must be acceptable scary if she had to see it at school, rather than actually traumatic (I am not saying she isn't affected) if actually traumatic then counselling is needed.

What on earth did she have to see in school that has been so traumatic? That's deeply concerning.

Try googling the butterfly hug. It might help her process it so that it sinks into memory and doesn't bother her any more.n

@confusedlots Tbh, no, not really. The curriculum contains lots of things that some people might find upsetting but that are valuable to teach. For the English curriculum it’s also hard to get the balance right between things that are interesting to read and things that some students might find unsettling. A good example is The Woman in Black (this might even be about The Woman in Black!). The novella is a common GCSE text and the film is a 12, but some kids do find it scary. In general though, creating well rounded adults means sometimes exposing kids to difficult emotions.

I think it would be beneficial for her to talk about it more or even write about it to get it out.

When I couldn't sleep due to a significant injustice at work I ended up watching a funny sitcom in bed every night and I'd eventually fall asleep. I know it goes against everything we're told about TV at bedtime but if it means she can get to sleep I'd do it.