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A spike doesn't wait for a good moment. The thought lands, your chest tightens, and your brain starts grabbing for an answer.
This free one-page printable gives you words for those first 60 seconds, so you can step back instead of spiraling into checking, Googling, or asking someone if you're okay.
What you get
One printable script page: The First 60 Seconds
Four short lines to say slowly when a spike hits
One simple thing to do next, and what to skip
How it works
Enter your email above and the printable lands in your inbox in a minute or two. There's no checkout and nothing ships.
Want all 8 scripts? Spike Survival Scripts covers reassurance urges, mental reviewing, the what-if spiral, the backdoor spike, 2 a.m. thoughts, and more, plus cut-out pocket cards.
This is a self-help tool, not a replacement for therapy.
