IMPROVE the Moment

When it helps

When you can't change what's happening, but you can make this moment less awful.

Examples

• Imagery. Stuck in a tense hospital waiting room, you picture a calm place you know well, in as much detail as you can. For a few minutes your body acts as if you're there.
• Meaning. During a long stretch of caring for a sick parent, you remind yourself why you're doing it. The hard hours are easier to bear when they mean something.
• Prayer. Facing news you can't change, you pray or ask for strength, in whatever way fits your beliefs. You're asking for help to get through the moment, not for it to disappear.
• Relaxing actions. Your jaw and shoulders are locked after a stressful call, so you loosen them on purpose and take a few slow breaths. A calmer body helps the mind follow.
• One thing in the moment. Overwhelmed by everything on your list, you focus only on the dish in your hands. One moment at a time is easier to bear than everything at once.
• Vacation. In the middle of a draining day, you take fifteen minutes with a cup of coffee and your phone off. Then you go back to what needs doing.
• Encouraging and rethinking the situation. Partway through a hard task, you tell yourself, "This is hard, I'm doing it, and it won't last forever." Kind words you can believe keep you going.

Where people get stuck

• A "vacation" that lasts all day. The vacation is brief: a short break, then back to what needs doing.
• Encouragement that sounds like a lie. Choose words you can believe, like "This is hard and I'm handling it."
• Trying all seven at once. One or two that fit the moment are enough.

When not to use it

When you can change the situation. Then problem solving fits better.

If you're thinking about suicide or are in crisis, call or text 988 any time, or go to your nearest emergency room.