Trauma · Sleep
Nightmare Rescripting (IRT)
Imagery rehearsal therapy in a single page
Imagery rehearsal therapy: write the nightmare as it happens, then rewrite the second half however you want. Rehearse the new version once a day, awake, in detail. The brain catches on.
1 · The nightmare, as it is
2 · The turning point
Pick a moment — early enough that the ending can change.
3 · The new version (from the turning point on)
Any direction. You can change scenery, add a person, change the outcome entirely. Sensory detail matters — sight, sound, smell.
Daily rehearsal
5–10 minutes, awake, eyes open or closed. Picture the new version in detail. Not the old one. Two to three weeks for most clients.