Emotion Regulation
Nightmare Protocol Log
Track your imagery rehearsal or exposure protocol for trauma-related nightmares—monitor setup, rehearsal quality, and outcomes.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Baseline Tracking
Record nightmare frequency, intensity (0–10), common themes, and current sleep schedule.
2
Rewrite Script
Summarize the new dream script or coping imagery you’re rehearsing. Note key sensory details.
3
Daily Rehearsal Log
Track date/time, duration, and quality (0–5) of your rehearsal practice.
4
Nighttime Results
Each morning, note whether nightmares occurred, intensity, awakenings, and any changes.
5
Adjustments
Record tweaks to the script, relaxation techniques, or supports used (e.g., therapist, audio guide).
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Example Week
Baseline: nightmares 5 nights/week, intensity 8. Script: safe exit + support figure. Rehearsal: nightly 10 min (quality 3–4). Results: nightmares 3 nights, intensity dropped to 5. Adjustment: add breathing before bed.
Practice Activity
Use the log nightly for at least two weeks. Share with your therapist to fine-tune the protocol.
What rehearsal elements make the biggest difference?
How quickly do you see changes in nightmare frequency?
What barriers interfere with nightly rehearsal?
What supports keep you consistent?
Want to practice emotion regulation with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha