IMPROVE the Moment

“When life throws you lemons make lemonade” but how do we do that? A lot of our instincts when something does not go correctly is to react impulsively with strong emotions. Some situations require us to react emotionally and some require more of our rational brain. In order to help calm our emotional reactions we can employ a skill called IMPROVE. 

Imagery: Transports your mind to a space that makes you feel calm and serene. Visualize imagery that helps soothe your sense and relaxes your muscle’s. Some examples could be your favorite childhood space, beach or even your own room. 

Meaning: Find meaning in a distressing situation can help shift the perspective. By tapping into your values, it will help see the silver lining in a situation that may otherwise feel meaningless. 

Prayer: Prayer does not have to have a religious connotation. The meaning of prayer is connecting with something that is greater than yourself. By focusing on a mantra, image or song can create a sense of peace in the moment. 

Relaxation: Focusing on relaxing the tension in muscles can reduce the pressure build of distress. By reducing the tension in your muscles will help elevate emotional pain. 

One thing at a time: Being mindful is focusing on one task or thought at a time. This can be a powerful tool to slow down the thoughts and worries that are popping up. By letting go of the future worry will allow space to focus on the moment. 

Vacation: Vacation does not mean take an actual trip. A vacation is a brief respite from the monotony of daily life. An example of a vacation can be taking a different walking route, meeting friends or exploring a new part the city you live in. 

Encouragement: Words are very powerful and that includes the words we tell ourselves. By practicing positive self-talk and self-encouragement can help give us the boost we need to take a distressing moment.