IMPROVE
the Moment
the Moment
"R" is for Relaxation
Give one example of a healthy relaxation activity you could use in a crisis.
What is:
-deep breathing
-taking a bath
-meditating
-watching TV/TikTok/Movie
A is for Activities
When you feel upset, what’s one activity you can do that can help you feel better?
What is:
-doing a hobby
-cleaning
-exercising
True or False: Distractions make your problems go away permanently.
What is False (they help in the short term, but you still need to process later)?
T is for Temperature
What is one way you can use changing you temp to help calm you down when you’re feeling very upset or anxious?
What is:
-Splash cool water on your face/wrists in the restroom( Quick and discrete. )
-Apply a cold, damp cloth or wet wipe to your face or neck ( Easy to do on the go. )
-Run cold water over your hands in a restroom sink
-Breathe in cool air: Open a window or step outside briefly to feel cooler air on your face.
"O" is for One Thing in the Moment
When your thoughts are racing or you're overwhelmed, what does it mean to focus on “one thing in the moment”?
What is: paying attention only to what you’re doing right now.
P is for Pushing Away
If a thought or feeling is overwhelming, what does it mean to “push it away” temporarily?
What is: choosing not to think about it for a while, like changing the channel or putting the problem on hold. (BUT, a reminder that you will still have to process this thing/situation, at a later time, when you're ready.)
Name something you can see, hear, and touch right now.
You just completed a grounding/mindfulness technique!! :)
I is for Intense Exercise
How can exercise, like running in place or jumping jacks, help when you’re feeling really stressed?
What is it helps burn off stress hormones and refocuses your body?
"E" is for Encouragement
If a friend was struggling and felt like giving up, what would you say to them? Can you say something similar to yourself?
"It’s okay to feel overwhelmed, what matters is that you’re still showing up, and that shows strength."
“You've/I’ve gotten through tough times before and you/I can do it again.”
“It’s okay to feel this way. You/I can take the next small step.”
Words of encouragement can be as simple as short and sweet positive affirmations or mantras
S is for Sensations
Using your senses can help you stay present. What’s one way you could change your physical sensations to feel less upset?
What is:
- eat something flavorful
- smell a strong, calming scent
- squeeze a stress ball/fidget toy
- hold ice
- take a cold shower
You feel anxious in a classroom. Name one grounding strategy you can do quietly.
What is:
-count objects ( 5, 4, 3, 2, 1 technique )
-focus on breath (box breathing technique)
P is for Paced Breathing
Why does slowing down your breath help calm your mind and body?
What is: slow, deep breaths signal your body to relax and reduce anxiety?
"V" is for Vacation
What’s a small way you can take a mental “vacation” even if you can’t leave your situation, home, school, etc.
What is taking ______ minutes to step away.
-listen to music
- read a book
- take a walk around
T is for Thoughts
What’s one way you can distract yourself by focusing on something else mentally?
What is:
- -pick a spot in the room and focus on it
-listening to music - playing word games
-playing a card game
-doing a puzzle
You’re feeling really sad and want to isolate. What’s a healthy alternative?
What is:
- call/text/write to a friend
- opposite action: ask for help
and if you can't practice opposite action and be around people, engage in activities that promote self-reflection like:
- write in a journal
- meditation/mindfulness
- connect with nature
P is for Progressive Muscle Relaxation
What does tensing your muscles tightly and then relaxing them do to help with strong emotions?
What is: it helps your muscles let go of tightness and signals your brain to calm down?
You had a rough day at school/home and feel totally drained. Pick 2 IMPROVE skills to use before bed and explain them.
-Imagery: Visualize my happy place
-Vacation: Turn off my notifications and listen to music
-Encouragement: Say to self positive affirmations: “Tomorrow is a fresh start”
You're feeling stressed tf out at home, school, here, etc. Lets cope ahead and name two ACCEPTS skills you could use to help calm yourself and explain how.
What is Activities (go for a walk/energy break) and Sensations (hold ice/splash cold water on my face/ take a cold shower)
You’re angry after an argument. What’s ONE physical and ONE mental skill you could use to cope?
What is:
- go for a walk (physical)
- progressive muscle relaxation (physical)
- be mindful of emotions, OBSERVE, sensations, but do so non-judgmentally (mental)
- positive affirmations. Validate your emotions, work on the behaviors that follow. (mental)
You’re feeling overwhelmed and your heart is racing. What TWO TIPP skills can you use to combat this?
-Temperature: Hold a cold drink or press a cold pack gently on your wrists or neck for 30 seconds.
-Intense Exercise: Do 20 seconds of fast-paced jumping jacks or run in place.
-Paced Breathing: Take 5 slow breaths—inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds.
-Progressive Muscle Relaxation: Clench your fists tightly for 5 seconds, then release and feel your hands relax. (Pair with Paced Breathing?)