IMPROVE Skill#
Distress ToleranceWeek 6What can I do in the moment to IMPROVE?
Imagine#
- Imagine a relaxing scene
- A beach
- A mountainside
- Lying in a meadow
- Walking through a garden
- Imagine a safe place
- Cozy bed
- imaginary forest of cool spirit creatures
- Animal Crossing island
- Imagine emotions leaving
- Trains driving past a platform
- Clouds floating away in the sky
Meaning#
- What can I learn from this situation?
- Think constructively
- What is the lesson? No matter how small!
- Try to focus on any positive aspects of the situation, no matter how tiny/insignificant.
Prayer#
- Hope
- Trust in myself
- Trust in the capability of change
- Trust that anything in the world is possible
- Appreciate nature & the complex biology of the world
- Do a tarot card reading for guidance
Relaxation#
- Stop & breathe deeply
- Progressive muscle relaxation
- Just lie down, close my eyes & be in the moment
- Listen to some relaxing music
- Drink hot milk, hot tea or a Horlicks
One thing in the moment#
- Focus entirely on what I’m doing at this moment
- Focus on the physical sensations of the task I’m doing
- Wash dishes & feel the warm water on my hands
- Brush my teeth & focus on the vibrations of the toothbrush
- Focus on the smells of a book
- The tactile sensations of typing on a keyboard
- The whirring of computer fans
Vacation#
- Close my eyes & put in headphones without music
- Float in a bathtub & just remove myself from society
- Sit on some grass, or outside in the yard, & get some fresh air
- Walk to the shop & sit on a bench
- Lie on the floor
- Leave the room
- Place myself into a contrasting environment, e.g. a quiet room if it’s too loud, or some loud music if it’s too quiet.
Encouragement#
- Verbalise encouragement to myself
- Cheerlead myself
- “I’ll be okay”
- “I’ve made a lot of progress”
- “I’m better than I was”
- “I’m doing my best”
- Use my positivity jars to appreciate how far I’ve come
- Validate how far I’ve come & how much I’ve achieved