IMPROVE the Moment
What does "I" stand for in IMPROVE the Moment?
Imagery
Imagine very relaxing scenes of a calming, safe place. Imagine things going well; imagine coping well.
The "S" in Wise Mind Accepts stands for intensify other Sensations. What are some examples?
Hold or chew ice; listen to loud music; take a warm or cold shower; squeeze a stress ball; do situps and push-ups; pet your dog or cat.
What does "T" stand for in TIPP?
Temperature
Change body temperature, splash cold water on your face.
What sense(s) are we using when we self-soothe by dancing?
Movement
When can we use distress tolerance skills?
Skills for tolerating painful events and emotions when you can’t make things better right away and you don’t want to make things worse!
What does "O" stand for in IMPROVE the Moment?
One thing in the Moment
Focus your entire attention on what you are doing right now. Keep your mind in the present moment. Be aware of body movements or sensations while you’re walking, cleaning, eating.
What does "E" stand for in ACCEPTS?
Emotions; Create different emotions
Watch a funny TV show or emotional movie; listen to soothing or upbeat music; get active when you are sad; go to a store and read funny greeting cards or joke books.
What does "I" stand for in TIPP?
Intense Exercise
What sense(s) are we using when we self-soothe by listening to music?
Hearing
What Distress Tolerance skill is your favorite?
Cheerlead yourself. Repeat over and over: “I can stand it,” “It won’t last forever,” “I will make it out of this,” I’m doing the best I can.”
What does "T" stand for in ACCEPTS?
Thoughts, Replace your thoughts
Read; do word or number puzzles; count numbers, colors in a poster, tiles on a wall, anything; repeat the words to a song in your mind.
Better to exercise with someone for social benefits of exercise on mood.
What senses are we using when we self-soothe by petting our pet?
Touch
Sight
What is a PRO of using a new DBT skill vs. our old way of handling a situation?
Learning a new skill, avoiding consequences of acting on impulses/using unhealthy coping skills, tolerating distress, etc.
How can we use vacation skill to IMPROVE the moment, if we cannot really go to the beach/favorite vacation spot?
Give yourself a brief vacation. Get outside, take a short walk, go get your favorite coffee drink or smoothie, read a magazine or newspaper; surf the web; take a 1-hour breather from hard work that must be done. Unplug from all electronic devices.
What does "A" stand for in ACCEPTS? Provide some examples.
Distract with Activities
Call, e-mail, text, or visit a friend; watch a favorite movie or TV show; play your instrument or sing; play videogames; draw, cook, or bake; write in a journal; clean your room; go for a walk or exercise; read a book; listen to your iPod, go online and download music, apps; play a game with yourself or others.
Based on the article we read, is it better to exercise indoors or outside to boost mood?
Outdoors
What sense(s) could we use to self-soothe with a candle?
Sight
Smell
Hearing
What is a CON of using a DBT skill rather than our old way of handling a situation?
DBT skills can be more difficult to use and may not help us to avoid all pain, etc.
What does "R" stand for in IMPROVE the moment? Provide an example of how you can use this skill.
Relaxation
Example: Muscle relaxation, warm shower/bath, relaxing music or video, etc.
What are both "C" words in ACCEPTS?
Contributing, or boost mood through helping others.
Comparisons, compare yourself to those struggling worse or to a time in your life when you were going through something more difficult.
What are both "P" skills in TIPP?
Paced breathing
Paired muscle relaxation
What are all 6 senses we can use to self-soothe?
Vision, Hearing, Touch, Smell, Taste, and Movement
What are some PROS and CONS of acting on impulses or using our old way of handling situations rather than using DBT skills?
PROS - in our comfort zone, may work to avoid pain
CONS - possible negative long term consequences, etc.