Imagery re-scripting: How to reframe painful memories and heal

Have you ever replayed a painful memory from your past and let it define who you are today? Maybe you were bullied at school, and now, years later, you still believe you’re not good enough. Or perhaps you made a mistake that continues to haunt you, shaping how you see yourself in ways that hold you back.

But what if those memories weren’t as accurate as they seem? What if they could be changed - not erased, but rewritten - in a way that frees you from the weight they carry? That’s exactly what imagery re-scripting aims to do.

How memories shape our self-perception

The mental pictures we hold about ourselves can be just as influential as our thoughts and emotions. For example, someone who was bullied as a child may not only remember the experience but also continue to see themselves as that powerless, scared person. These lingering images reinforce negative self-beliefs, shaping how they perceive themselves today.

Research in cognitive behavioural therapy (CBT) supports the idea that memories are not static snapshots of the past but evolving narratives shaped by emotions and perceptions. When negative memories are particularly strong, they can fuel anxiety, depression, and social phobia by reinforcing harmful self-perceptions.

The way we remember events is just as important as the events themselves. If distressing images go unchallenged, they can become deeply ingrained in our core beliefs about who we are.

What is imagery re-scripting?

Imagery re-scripting is a therapeutic technique designed to change the emotional impact of distressing memories. Instead of merely discussing a painful experience, individuals mentally revisit it, but with a new perspective.

Rather than erasing past events, this approach allows individuals to shift their relationship with a memory. Instead of feeling trapped in the role of a helpless victim, they can reimagine the experience in a way that brings them strength, validation, or support.

How imagery re-scripting works

The process generally involves four key steps:

This process is similar to rewriting a movie scene - rather than being stuck in the most painful moment, individuals gain the ability to alter the outcome in their minds. Research suggests that this can be especially beneficial for those struggling with PTSD, social anxiety, or childhood trauma.

Does imagery re-scripting really work?

Studies indicate that imagery re-scripting can help reduce the emotional distress linked to traumatic memories. Unlike traditional talk therapy, which focuses on analysing thoughts and feelings, imagery work directly addresses the deep-seated mental pictures that influence self-perception.

Many individuals who have tried this technique report significant shifts in their emotional responses. For example, someone who was bullied might reimagine themselves standing up to their bullies or receiving the kindness and support they lacked at the time. Over time, this can transform their self-perception from “I’m weak” to “I deserve to be treated with respect.”

When individuals change the way they see the past, it can have a profound impact on how they feel and act in the present. A once powerless child may now see themselves as a capable and resilient adult, leading to greater confidence in their daily life.

We often assume our memories are set in stone, but they are shaped by emotion, perspective, and time. This means we have the power to reshape them.

If a past experience continues to hold you back, imagery re-scripting might be a tool worth exploring. Because you are not just the sum of your worst moments - you are so much more than that.