What is Imagery Rescripting Therapy?
Imagery Rescripting Therapy is a supportive and guided way of working with your painful or upsetting memories in therapy.
Rather than re-living your experience, it helps you gently process the memory of it in your imagination so that your needs are met. The memory then starts to feel less distressing when you recall it.
This approach doesn’t erase what happened; instead, it reshapes the memory you hold to create a safer, more healing experience, helping you move forward with greater ease, calm, and self-compassion.
How can Imagery Rescripting Therapy help you?
If you are struggling in your present day-to-day life and your nervous system feels overwhelmed, this can show up in different ways — maybe you are feeling really vigilant, finding it hard to switch off, struggling to sleep, or having intrusive memories or nightmares.
Imagery Rescripting can help in several ways:
- Reducing your distressing memories: Memories that once felt overwhelming begin to lose their power over you.
- Building your self-compassion and safety: You can provide comfort to your younger self, or imagine support from a therapist or trusted figure.
- Decreasing your anxiety, shame, and self-blame: Painful emotions tied to past events become easier to manage.
- Stopping or reducing your nightmares and intrusive images: Especially helpful for recurring trauma-related dreams or flashbacks.
- Improving your daily functioning and relationships: By easing emotional burdens, you can feel more present, focused, and connected to others.
Over time, reshaping memories this way allows you to feel stronger, more confident, and more in control of your emotions and responses in daily life. You can feel more at ease with yourself, and in your relationships with others.
What to expect
In an Imagery Rescripting session, you are always in control, and we move at a pace that feels safe and comfortable for you. We start by creating a calm, supportive space, helping you feel grounded and ready to explore.
Together, we choose a specific memory to work with that you feel is distressing or impactful on your life. We are focusing on your present emotions and experience rather than re-living every detail.
Through supported guided imagery, you will gently choose to reshape the memory so your needs are met in the memory. For example, by imagining your adult self or a supportive figure comforting, protecting, defending, or caring for your younger self.
You may notice shifts in how the memory feels emotionally and physically, and you’ll learn tools to soothe your body and regulate your nervous system.
You can pause or step back at any time — the goal is always to reduce distress, not increase it.
Each session is collaborative, supportive, and designed to help you feel calmer, more secure, and more in control of your responses. You choose the pace, what you notice, and how far to go. I am there to support and facilitate your journey, and to provide relational safety.
The process focuses on gently reshaping memories rather than getting stuck on, or dwelling on distressing details. You will be supported every step of the way, with opportunities to pause, breathe, and regroup if anything feels overwhelming. The goal is to reduce your distress, not increase it, and even small changes can make a meaningful difference to your life over time.
At the end of the session, we reflect on the experience and explore ways to carry these changes into your daily life, so that you feel more resilient and confident.
What does it cost?
Sessions are structured to provide maximum support and guidance, with flexibility for the length of online appointments.
- Cost: £80/hr (pro rata)
- Session lengths available: 60, 90, and 120 minutes (depending on what we agree together)
What makes this approach different?
Unlike therapies that focus mainly on talking through past events, Imagery Rescripting actively reshapes the emotional experience of memories. You don’t re-live trauma; instead, you create a new, supportive narrative in your imagination.
This evidence-based approach has been shown to reduce the emotional weight of memories effectively, often in fewer sessions than other therapies, and works well for trauma, anxiety, and related struggles.
This is a secure space where I offer support and connection — where you can show up as yourself, however messy, overwhelmed, or uncertain you feel — and know you will be met with understanding, respect, and compassion.
Is this for you?
You may benefit from Imagery Rescripting Therapy if you:
- Have distressing memories of childhood or adult past experiences (e.g. neglect, bullying, abuse, medical experiences) that still feel raw and painful.
- Struggle with guilt, fear, self-blame, or shame, or are highly self-critical.
- Find it difficult to trust others or feel safe, even when nothing dangerous is happening now.
- Experience intrusive memories, flashbacks, or recurring nightmares that make the past feel as if it keeps replaying.
This therapy is also suitable if your goals include reducing emotional pain, feeling safer in your life, and reconnecting with yourself in a kinder, more accepting way.
Common worries about starting
It’s common for people to feel hesitant. So, if you’re worried, you’re in the majority! Typical concerns include:
- You’re fearful of being overwhelmed: You are always in control, and sessions move at your pace.
- You’re uncertain about how imagination can help: Research shows this approach reduces the emotional power of memories.
- You have doubts about effectiveness: Even small shifts can bring meaningful relief, and approaches are adjusted to suit you.
- You’re fearful of reliving the past: You do not re-live trauma; you gently reshape memories to feel safer and less distressing.
- You’re feeling vulnerable or self-conscious: You do not need to share more than feels safe, and you are supported at every step.
- You have practical concerns: Practicalities such as time, cost, and session format are all things we will discuss and agree together, in a way which meets your needs. If you have specific requirements or needs around neurodivergence, sensory needs, or something else, we can explore those too.
Why now?
When painful memories continue to affect your life, they can disrupt your sleep, relationships, confidence, and daily peace of mind. Left unaddressed, they quietly drain your energy and hold you back.
Seeking therapy now gives you the chance to reduce distress, rebuild self-worth, and reclaim a sense of calm and safety. Every step you take today is a step towards enjoying your future improved well-being.
Quick FAQ: Imagery Rescripting Therapy
Will this hurt or overwhelm me?
No, you stay in control at all times. The therapy is designed to reduce your distress.
Do I have to re-live my trauma?
No, we focus on gently reshaping your memories, not re-living them.
How long until I notice a difference?
Many clients feel relief after just a few sessions, though progress is individual.
Is this evidence-based?
Yes, research supports Imagery Rescripting Therapy for trauma, anxiety, nightmares, and related difficulties.
Who is this for?
Likely you, if you are reading this far. Are you having nightmares? Flashbacks? Intrusive memories or feeling stuck in your past? Perhaps you are chronically on edge, overwhelmed, and full of shame or self-blame. Imagery Rescripting Therapy can improve all of those struggles you are experiencing.
Next steps
If you’re feeling ready to give therapy a go, just drop me a message and we’ll either set up your first session, or arrange a brief introductory call if you would prefer that. We’ll chat about what’s on your mind, any worries you have, and how to make the sessions actually work for you.
You can come exactly as you are — messy, anxious, curious, or all of the above — in a safe, supportive space where you’ll be met with respect, compassion, and maybe a bit of humour along the way.
Have a look around my website too; it will help to give you a sense of who I am, and how I work.
You can contact me via text message, WhatsApp, email, or voicemail — whatever works best for you.
