Nightmares? The Dream Completion Technique Is A No-Brainer!

Nightmares aren't just bad dreams—they can really impact sleep, boost stress, and reinforce trauma. Those working with trauma survivors either don't give much thought to nightmares or are hard-pressed to find effective techniques to reduce them. I first heard about Dr. Justin Havens when his super simple video made its rounds on LinkedIn. Since then, I invited him to chat on my podcast and, sometime later, he reached out and offered me access to his Dream Completion Technique (DCT) program on his website. After diving into the method and using it with my own clients, I can confidently say this can be a game-changer for many people struggling with nightmares.

What is the Dream Completion Technique?

This technique is a simple yet powerful approach to reducing nightmares. The idea is straightforward: rather than being trapped in the nightmare’s distressing narrative, you create an alternative ending that neutralises and empowers you. With your imagination, you rewire your brain’s response to the dream, allowing your subconscious to move past it. The technique is built on two core principles:

1. Changing Perspective – Understanding that nightmares are not something to fear but rather a sign that your brain is trying to process emotions.

2. Creating a New Dream Idea – Instead of replaying the nightmare’s worst moments, you consciously construct a new dream scenario that allows the mind to move forward instead of waking in distress.

One of the things I appreciate most about this approach is its accessibility. It doesn’t require extensive therapy (though it can be incorporated into them), and many people see results after just one night.

How I’ve Used It in Practice

Since integrating the DCT into my work, I’ve seen real results. Clients who have struggled with recurring nightmares report improvements within days. And it's not just effective for traumatic dreams, but also emotional dreams that you just don't want. For example, one client I saw was having trouble with dreams of using drugs after having quit. We applied the DCT and she was able to change the ending and get rid of the drugs (instead of using them) by flushing them down the toilet. Another client used the DCT for her sleep paralysis and, instead of seeing demons surrounding her at night, she imagined a protective white wolf guarding her by her bed. These seemingly small narrative shifts had profound impacts on their sleep quality and overall well-being.

Want to Learn More?

I don’t recommend interventions without having vetted them myself, nor do I receive any financial benefit from recommending this technique—I’m sharing it because I genuinely believe it works. If you or someone you know struggles with nightmares, I highly recommend checking out Dr. Justin Havens’ work at www.stopnightmares.org

If you’d like to hear my conversation with Dr. Havens himself, where we discuss the technique in depth, you can listen to our interview linked above

Better sleep is possible. Sometimes all it takes is rewriting the script of your dreams.