One module in Dialectical Behavior Therapy is Distress Tolerance. One goal of distress tolerance is simply to improve the moment you are currently in. Sometimes when we are in distressing situations or recalling a distressing event, we might feel powerless and out of control. It’s important to remember that emotions, especially distressing ones, won’t last forever but in the meantime, we can use IMPROVE THE MOMENT skills to help it feel less intense.
It can seem almost impossible to take time and make space in NYC. Improve the Moment reminds us that we can utilize stress management even if it’s for a small moment, from your office or when you’re walking down the street!
Stress Management Techniques in NYC: Improve the Moment
Improve the Moment helps us to put space between us and the distressing emotion or event. It is a skill to help us gain more control and better manage our stress.
To practice Improve the Moment we refer to the acronym IMPROVE.
IMPROVE stands for: Imagery, Meaning, Prayer, Relaxing, One thing in the Moment, Vacation and Encouragement.
Imagery
Use your imagination to visualize a calm, relaxing place. If you imagined your life going well, what would it be like? What would it feel like?
Somethings you can do to utilize imagery is
- imagining your distressing emotions washing out to sea with the tide.
- Imagine you’re a character in your favorite book or movie
- Think of a happy memory
- Imagine a peaceful environment. Think about what you can hear, see, smell, taste and touch.
Meaning
What meaning can we take from this experience?
Some ways we can explore that are thinking about:
- What about this situation could be in line with your values? What is out of line with your values?
- Finding meaning may assist us with gaining a better perspective which can make us feel more positive.
- Repeat this in your mind like an affirmation.
Prayer
This doesn’t have to be religious, and if the prayer isn’t something, you’re comfortable with these are things you can keep in mind:
- Prayer can mean being more mindful
- Prayer whether religious, faith based, or spiritual can assist us with understanding our connection to the universe around us.
- Praying can simple mean asking for help in whatever way makes sense for you.
Relaxing
You can practice deep breathing, move your body, take a bath, drink a hot beverage etc. Relaxing is always about just taking a few minutes, for yourself, to actively release the tension in your body.
One Thing in the Moment
This is all about using your mind to send all of your attention to one task. This is a lot like one mindfulness, and it is used to take your thoughts off of the problem at hand.
Somethings to draw your attention:
- Count your steps
- Guided Meditation
- Listen to an album start to finish
- Focus on a craft or hobby
- Focus on the sensations in your hobby
Vacation
It’s okay to just take a break sometimes! Do something to change your daily routine to make it less mundane, if you aren’t able to go away somewhere. Vacations should be brief, and only last about 2 days at the most.
- Staycations!
- Go on a hike
- Spend time in a different environment
- Put your phone on do not disturb mode
- Take intentional breaks from work or other tasks
Encouragement
It’s important to be your own cheerleader!
- Repeat a mantra to yourself, like “this too shall pass” or “I’m doing my best”
- Remember that all emotions are temporary
- Think of all the times you’ve made it through a hard situation in the past.
“I’ve found that sometimes it is best to take a break by going for a walk, or take a coffee break. This break can help clear your mind and calm your anxiety. It is a time to let your mind go to zero by not thinking of the issue at hand.” Byron Pulsifer, Behavoir A Legacy
