Woke Up Crying From a Nightmare With a Fast Heartbeat

That nightmare has put your body into alarm mode, and adrenaline can make your heart race or beat unevenly after you wake. Sit somewhere safe and focus on slowing your body; you do not have to solve the dream right now.

Bring your body down

• Sit upright with your back supported, turn on a light, and move near another person if you are alone.
• Breathe in gently for 4 seconds and out for 6, repeating this without forcing a deep breath.
• Sip cool water or hold a cool cloth while naming five things you can see around you.
• Get urgent medical help now if you have chest pain or pressure, fainting, severe breathlessness, new weakness or confusion, or a heartbeat that is very irregular or does not ease after 10–15 minutes.
• If you feel in immediate danger, call your local emergency service or have someone take you to the nearest emergency department; do not drive yourself.

For now, do not force yourself back to sleep. Keep the light low, stay grounded in the room, and count each slow out-breath until the crying begins to settle; if nightmares like this keep happening, speak with a mental-health professional.