IMPROVE the Moment

This list is courtesy of DBT and Marsha Linehan

With Imagery
– Imagine a relaxing scene
– Imagine a secret room with yourself. Furnished the way you like. Close and lock the door on anything that can hurt you
– Make up a calming fantasy world
– Imagine hurtful emotions or statements draining out of you like water out of a pipe
– Imagine hurtful emotions or statements floating away like clouds
– Imagine hurtful emotions or statements floating away like leaves on a river

With Meaning
– Find purpose or meaning in a painful situation
– Focus on whatever positive aspects of a painful situation you can find, and repeat these positive aspects in your mind

With Prayer
– Open your heart to a supreme being, or God, or your own Wise Mind
– Ask for strength to bear the pain
– Connect with the universe
– Use inspirational quotes

With Relaxing Actions
– Take a bath, sit in a hot tub, take a hot shower
– Drink hot chocolate, tea or coffee
– Give your neck and shoulders a self-massage
– Practice yoga or stretching
– Do a body scan and connect with your physical being

With One Thing in the Moment
– Focus your entire attention on just what you are doing
– Keep yourself in the moment
– Focus your entire attention on the physical

With Self-Encouragement and Rethinking the Situation
– Cheerlead yourself
– Tell yourself self-affirming statements, “I can do this”
– “This too shall pass.”
– “It won’t last forever.” – “I will be okay.”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Blog at WordPress.com.

Up ↑

%d bloggers like this: