I’m starting ERP tomorrow probably , so how should I write a script for ERP ? Does the anxiety increase much in the first times doing it ? And how long should it be ?

For me writing is script is just writing scenarios down of what scares me most. It's like writing a story and I trying to put every scary thought in. But if it's your first time just use one thought. The purpose of the script is to make it as real as possible to make your brain think it's actually happening