Some of my clients find themselves becoming very upset when they feel wronged or exploited. This reaction can be a strength, especially when we have the ability to protect ourselves by speaking up or leaving the situation. However, there are times when we need to manage our emotional responses, particularly in situations that can’t be easily fixed or aren’t worth the energy (like someone cutting us in line). In such cases, exposure scripts can help us build tolerance for distressing emotions, allowing us to stay calm in the face of minor injustices and to let them go instead of fixating on them.

An exposure script for accepting injustice involves gradually confronting the emotions and thoughts associated with unfairness in a controlled, structured way. This is appropriate for injustices that can’t be fixed, like someone cutting you off on the road, or being criticized unfairly by an authority figure (when it’s not safe or effective to speak up).

Here’s a step-by-step outline:

Acknowledge the Injustice:

– Identify a specific situation where you felt wronged.

– Write down the facts of what happened, focusing on the external events without judgment.

Explore Your Emotional Response:

– Reflect on how the injustice made you feel. Write these feelings down.

– Notice any physical sensations (tightness in the chest, clenched fists, etc.). Write these sensations down.

Sit with the Discomfort:

– Set a timer for 5-10 minutes and focus on the emotions tied to the injustice. Read what you wrote out loud, including what happened and your emotions and sensations 

– Allow yourself to feel these emotions without trying to change them.

Practice Acceptance:

– Imagine accepting the injustice as part of your life experience without trying to make it right. Say out loud that you accept the injustice and can allow it to be there without trying to make it right. 

Practice several times per week until you no longer feel distressed when thinking about what happened (or at least feel less distress).

This script is designed to help you gradually build tolerance to the discomfort of injustice, leading to greater emotional resilience.