Worry Scripts

Worry scripts are great ways to practice facing our fears and breaking the avoidance cycle. A worry script is when you write down a memory, or imagined scenario in detail. By focusing on what about the situation makes us afraid, we create a great opportunity to break the avoidance cycle.

Break the Avoidance Cycle

Anxiety thrives on avoidance. If there is a particular memory or thought that is bothering you, a worry script is a fantastic way to turn the tables on anxiety.

When to Use a Worry Script

Use a worry script when you notice an uncomfortable thought that keeps coming back. For example, 'I have that trip coming up and I keep worrying about it' or 'I saw something and I can't get the image out of my head'. Instead of pushing the thought away, use a worry script to face the thought head on. By processing the fear and discomfort of a thought, we break the avoidance cycle and show our brain the thought is not actually dangerous.

Good moments to use a Worry Script:

When you find yourself constantly asking 'what if' about an upcoming scenario.
When an uncomfortable memory continues to make you uncomfortable.
When you want to do an exposure, use a worry script as an easy first step.
When you want to do an exposure, but it is challenging to create a scenario to face it directly.

An important note:

Writing about something does not make it come true. Writing about a fear does not make it come true. To test this, imagine writing about winning the lottery and expecting to win the lottery. This fear of causing our fear is a trick of anxiety and we must move toward the fear and not away.

How to Use a Worry Script

How to use a Worry Script

Identify when a thought or memory is giving you anxiety. This is an opportunity to use a worry script.
Write down the scenario in detail. Focus on the worst case scenario and lean into what makes you uncomfortable.
Read or listen back to your worry script every day. Soon, it won't cause you any discomfort.
Start with thoughts that are easy and build up to bigger and more challenging thoughts.

Good Habits for Worry Scripts

Write, type, or voice record a scenario that is causing you discomfort.
Focus on what about the situation makes you uncomfortable.
Don't add a happy ending to your script. Instead, imagine everything goes poorly. Process the discomfort of the worst case scenario.
Read or listen to your script back multiple times in a row.
Check in and ensure you are not engaging in safety behaviors during this process.
Start with an easy worry script and build up to more challenging situations.

Bad Habits for Worry Scripts

Don't write a script that comforts or reassures you.
Don't skip to a happy ending. Focus on the discomfort.
Don't give up. Read and listen to your worry script daily. Through repetition, your brain will overcome the fear.

Summary

1. Worry Scripts

A worry script is a great way to break the avoidance cycle. We can use it for upcoming worries, memories, or for exposures that are hard to do.

2. Write and Read

Write or speak your fear in detail, then read or listen to it back daily until it doesn't make you uncomfortable. Repeat this process and conquer your fears.

3. Opportunity

With worry scripts, every intrusive thought becomes an opportunity to break the avoidance cycle and take your life back from fear. Next time you have a scary thought, get excited, this is a perfect chance to use a worry script!