Free Wellness Tool
Free nightmare rescripting tool using Imagery Rehearsal Therapy principles. Learn how to stop recurring nightmares by rewriting a calmer ending, no signup required.
Nightmare rescripting, based on Imagery Rehearsal Therapy (IRT), is a technique where you take a recurring nightmare and deliberately rewrite it with a new, less distressing ending while awake, then rehearse that new version so your mind learns it.
Imagery Rehearsal is a well-studied approach for recurring nightmares, and many people experience fewer or less intense nightmares with practice. Results vary, and it tends to work best with gentle repetition over time.
No. If your nightmares are tied to trauma or are severe, please work with a trauma-informed clinician. This tool is a gentle self-help aid and is not a replacement for professional care.