Trauma Script: Night Terrors and Nightmares

Trauma Script: Night Terrors and Nightmares

1. Grounding (Do this twice as quickly as you can, more if needed)

This exercise helps you shift from the reactive, survival part of your brain (the limbic system) to your executive functioning center (the prefrontal cortex). Naming things quickly helps activate logical thinking and brings you back to the present.

– Name 3 shapes you see

– Name 3 colors around you

– Identify 1 smell

– Identify 1 sound

2. Safety Mantra (Repeat as often as necessary)

This mantra is a tool for reorienting yourself to the present moment. Speak it out loud or silently to anchor your nervous system:

I’m safe
I’m in my bed
I’m safe
I’m home
I’m safe
Family is safe
I’m safe
This is my reality, here and now
I’m safe

3. 4-7-8 Breathing (One set of four, no more than two sets)

Breathe in through your nose for 4 seconds, hold for 7 seconds, and exhale through your mouth slowly for 8 seconds. This pattern helps regulate your nervous system.

4. Hippie Breathing / Box Breathing (4 to 6 cycles)

Breathe slowly and evenly with all inbreaths through your nose. With each exhale, silently say a word like:

– Release
– Calm
– Safety
– Peace

Optional: 5. Compassion Breathing

On each breath cycle, focus your thoughts on one of the following:

– Peace
– Life
– Acceptance
– Gratitude