IMPROVE the Moment
This IMPROVE skill uses pictures in your head, like imagining relaxing places.
What is Imagery?
This skill involves holding your breath and putting your face in cold water.
What is Tip the Temperature?
Watching the stars or looking at nature uses this sense.
What is Vision?
Radical acceptance means accepting this “all the way.”
What is reality?
This board game has players try to get four of their colored pieces in a row.
What is Connect Four?
This IMPROVE skill focuses on finding purpose during painful times.
What is Meaning?
This TIPP skill helps by using running, walking fast, or lifting weights.
What is Intense Exercise?
Listening to music or sounds of nature uses this sense.
What is Hearing?
Pain becomes this when you reject reality.
What is suffering?
This is the only continent where penguins are found in the wild.
What is Antarctica?
This IMPROVE skill involves opening your heart to a higher power or Wise Mind.
What is Prayer?
This TIPP skill focuses on slowing your breathing down to about 5 or 6 breaths a minute.
What is Paced Breathing?
Doing an activity or helping others are parts of this skill.
What is ACCEPTS?
This phrase describes choosing to face reality instead of rejecting it, like at a fork in the road.
What is Turning the Mind?
This natural phenomenon is a sudden shaking of the ground caused by movement along faults in the Earth’s crust.
What is an earthquake?
This IMPROVE skill includes taking a hot bath, drinking warm milk, or stretching.
What are Relaxing Actions?
This TIPP skill combines deep belly breathing with tensing and relaxing your muscles.
What is Paired Muscle Relaxation?
This part of ACCEPTS means focusing on something like counting colors or working puzzles.
What are Other Thoughts?
The first step of Turning the Mind is noticing this, such as anger or saying “Why me?”
What is not accepting?
This fruit is known for having hundreds of tiny seeds on its surface and is often used in desserts and smoothies.
What is a strawberry?
This IMPROVE skill is about cheering yourself on with phrases like “I can stand it.”
What is Self-Encouragement?
All four TIPP skills change this, helping emotions settle more quickly.
What is body chemistry?
Hugging someone, soaking your feet, or using clean sheets are ways of soothing with this sense.
What is Touch?
After making a choice to accept, you must do this over and over whenever reality feels painful.
What is turn your mind again?
This large mammal, native to Asia, has thick gray skin and a long trunk used for grabbing objects.
What is an elephant?