Improving the Moment Part 2

In my last post I wrote about four ways from IMPROVE I use to cope with anxiety through the DBT skills of improve. For reference, the DBT acronym for IMPROVE stands for:

• Imagery
• Meaning
• Prayer
• Relaxation
• One thing in the moment
• Vacation
• Encouragement

For more detail on how this works, take a look at the article, "How to IMPROVE the Moment" from the Mindsoother website. I've covered the first four of these techniques, so this post will focus on the last three.

Using the one thing in the moment technique, one focuses the mind on one thing. When I'm feeling acute anxiety, it can become difficult to get anything done because my mind bounces from worry to worry and regret to regret. By focusing on one thing in the moment, I try to put those things aside and become involved in the task at hand. This can be as simple as focusing on the physical sensations of a run—my feet hitting the ground, my breath, the visuals of the scenery as I move. Or, I can focus on mundane tasks such as washing dishes and being mindful of the warm, soapy water on my skin rather than letting my mind wander to negative thoughts.

Using the vacation technique, one takes a "vacation" from a regular routine. This could be taking a break to read a book, calling or meeting a friend, or watching a TV show. These "vacations" can help take the focus away from negative thoughts to enjoyable experiences.

The last technique is encouragement. One can use encouragement to tell oneself that the stress being experienced is temporary, and that one is doing the best she or he can to cope with that stress. I try to use this technique by telling myself I am doing the best I can to deal with the stress I'm feeling, and with continued practice of the skills I've learned, my situation will improve.

Even if you don't have a mental illness, these techniques can help manage stress and reduce anxiety. Give them a try and see if they help improve your mood.