Nightmare Rescripting Worksheet

Type your answers right on the worksheet below, or print it blank and write by hand.

Imagery Rehearsal Therapy

Nightmare Rescripting Worksheet • write down one nightmare, then create the new dream you'll practice

Name: Date:

How IRT works: Imagery Rehearsal Therapy (IRT) helps you practice a new version of a distressing dream while you are awake. You get to decide what happens in the new story. The goal is to practice the revised dream, not to force yourself to feel calm or guarantee that nightmares stop.

This worksheet is Step 1: choosing a nightmare and writing a new dream. Once you're done, open the Nightmare Rehearsal & Practice Tracker to practice it.

1. Choose One Nightmare

Getting started: Pick a nightmare you want to work on. Start with one that feels manageable. You do not have to write graphic details or describe a traumatic event.

Briefly describe what happens in the nightmare (a few sentences are enough): What part feels most upsetting? What feelings come up?

2. Create a Different Dream

Rewrite it your way: Now rewrite the dream in a way YOU choose. You can change the setting, people, events, your actions, or the ending. Your new story can be realistic, imaginative, peaceful, empowering, or simply different.

Ideas if you feel stuck: What would you prefer to happen? Who or what could appear? Where could the dream go next?

My new dream story (beginning, middle, and ending):

Next step: Once you've written your new dream above, print or save this page, then open the Nightmare Rehearsal & Practice Tracker to rehearse it and track your week.

Step 2: Open the Client Portal

Prefer pen and paper? Click “Print / Save as PDF” without typing anything, and you'll get a blank worksheet with lines to write on by hand.

Prefer an editable file? Click “Save as Word Doc” instead of printing if you would rather edit your answers later before uploading them.

Step 1: When you're finished, even if Mary only asked you to complete part of this, click “Print / Save as PDF.” A print window will open on your device. Nothing is sent anywhere automatically at this point.

On a Mac: click the “PDF” button in the bottom-left corner of the print window, then choose “Save as PDF…” from the menu.
On Windows: choose “Save as PDF” (or “Microsoft Print to PDF”) from the printer or destination list, then click Save.
On an iPhone or iPad: tap the share icon on the print preview screen, then choose “Save to Files.”

Save the file somewhere you can find it again, like your Desktop or Downloads folder. Your typing is not saved on this page, so please save the PDF before closing or refreshing.

Step 2: Log into the Client Portal, go to the Documents tab, and scroll to My Uploads. Upload the PDF you just saved (drag and drop it, or click Upload Files), then click Submit or Finish to share it with Mary.

This page is not continuously monitored and is not an emergency communication method.

If you are in immediate danger or experiencing a mental health emergency, call 911, go to the nearest emergency department, or call or text 988.

Client Access

Imagery Rehearsal Therapy

1. Choose One Nightmare

2. Create a Different Dream