Fear scripts, listening on a loop, has really helped me recently. My therapist had me describe my fear in great detail as if it happened, what did I think/feel, hear, see, what did I say, how did the person in my scenario reply… and had me tell it from beginning to end. When I told her the story I was getting so choked up with tears, the words hurt so badly to vocalize. Since I was exhausted, she recorded the story into my phone and read it with feeling. She gave me her written notes, suggested adding to it and record myself telling the story stressing to read it with feeling especially the dialogue. I did. She said to listen to it 30 minutes to hour every day and at least 10 minutes when I’m triggered. It made me sick to my stomach for 3 days, triggering other what ifs the whole time, I was just so, so tired of it, rrrrh! Then on that third night I woke up ruminating for two hours and I remembered what she said about listening to it when triggered but dangit I just didn’t want to listen! Finally I got up, put my headphones on, by the fourth round I was knocked out asleep. It calmed me! For some reason the recording was similar enough to the ruminating that it kinda replaced it and was oddly calming. Very important- at the very end of the recording my therapist and I say “even if all of this happens, I’ll find a way to cope”. It’s empowering and true. We are all survivors!