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CBT Play the Script Until The end Technique

CBT Play the Script Until The end Technique

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CBT Play the Script Until The end Technique infographic
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Description

Play the Script Until the End is a mental exercise that helps you minimize your fears and frame them in a more realistic light. In it, you follow the progression of what a failure will really result in. This benefits your mood and confidence.

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How to Do It

Write down what situation is making you anxious or fearful. Think about what is truly making you anxious. Once you have figured it out, write it down, and think or write out what could happen as a worst case scenario.

Play out the worst case scene in your head.

You will find that, most of the time, the outcome is not as bad as you make it out to be.

This helps you see yourself being able to deal with the worst case scenario and life going on when it’s over.

While doing this, think about the true likelihood of the worst case scenario. Is it really going to happen? What can you do to mitigate it from happening? What factors you might be missing in your assessment of the situation.

This can be written out or just thought through or meditated upon.

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Benefits

May reduce anxiety and fear [1], [2]

May improve mood and confidence [3]

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Time Commitment

10-20 minutes

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Why it works

  • Cognitive Behavioral Therapy (CBT) works by altering the thoughts and behaviors that may be harming you
  • Play the Script Until the End alters your thought patterns by encouraging you to engage with your fears in a rational manner, assessing the likelihood and fear-worthiness of the ‘script’
  • Play the Script Until the End forces you to confront imagined situations, resulting in better control
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Suggested Frequency

  • 2-3x per week
  • As needed for new fears
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Gurus/Celebrities/Doing it

Kanye West

Ellie Goulding

Niall Breslin

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Category Health/Productivity/Focus:

  • Mood
  • Confidence 
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Suggested Time of Day

As needed

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Notes

Make a plan for each week. For anything that makes you anxious, play the script until the end before the week starts to be more successful and confident.

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Category

 Mood  Confidence  Stress
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