Improving the Moment
Ever wish there was a way to turn negative experiences around? Of course—nobody enjoys feeling upset, angry, or stressed. When we experience powerful feelings like these, our emotions can feel out of control. Generally, we act impulsively—meaning that we put our emotions before our logic—when we face unexpected and overwhelming situations. But sometimes, this is not the best option.
We can deal with daily challenges more effectively by replacing negative emotions with positive ones. The DBT skill IMPROVE the Moment gives us a variety of options to help us do so. It's a skill that's designed to help us manage difficult emotions during stressful situations.
IMPROVE is an acronym for strategies to improve your mental and emotional situation. It stands for:
I: Imagery
M: Meaning
P: Prayer
R: Relaxation
O: One Thing in the Moment
V: Vacation
E: Encouragement
Imagery:
Use your imagination to create a better situation than the one that you’re currently in. Transport yourself to a safe space in which everything will turn out okay. Visualize a soothing situation. Allow yourself to tap into the details of the image; imagine how you would feel different physically if you were present in the scene.
Meaning:
Tap into what is most important to you. Consider what your values are, and shift your thoughts and actions so they are in line with those values. In addition, find a purpose or reason for what you are going through. What meaning can you find in your experience getting through previous difficulties?
Prayer:
Prayer does not have to have a religious connotation. Reap the benefits of prayer by using mindfulness to focus on your presence in the world. You can use a mantra, a quote, or even a song lyric to ground yourself when you're feeling troubled. Connect to something greater and open yourself up to the moment.
Relaxation:
Relaxation helps reduce the bodily tension often associated with emotional distress. To shift out of a painful moment, try deep breathing, stretching, or progressive muscle relaxation. Help your body feel more comfortable and calm. When your body is calm, you mind will likely feel calm as well.
One Thing in the Moment:
Using mindfulness to deliberately focus on just one thing at a time can be a powerful way to slow down your thoughts. Tune in to the present and focus on your breath in this moment, your sensations in this moment, your thoughts in this moment, etc. Letting go of the past and worries about the future helps you refocus your energy on the task at hand.
Vacation:
A vacation does not need to be an actual trip. It can be a brief break from your regular routine. Break out of your typical schedule for an afternoon to do something that you haven't done in a while. Whether it's meeting friends, walking outside, or taking a long, hot shower, this mini vacation allows you to escape your thoughts and enjoy.
Encouragement:
Be honest with yourself and provide realistic, yet hopeful encouragement in order to get through a difficult time. For example, remind yourself that the emotions you are experiencing are temporary and that you have gotten through times like this in the past. Or, tell yourself, “This too shall pass.”
Don't let bad experiences get you down! You don't have to suffer through negative emotions for longer than necessary. IMPROVE the Moment provides you with a variety of strategies to replace negative emotions with positive ones. You can test out the different strategies and find the one that works best for you. With practice, you'll be able to establish new coping strategies, which are more likely to lead to positive and healthy results.