FREE Spike Script: The First 60 Seconds (Printable PDF)

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

Add it to your cart and check out with your email. There's no charge and nothing ships. Your download link shows up right after checkout and in your inbox.

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.