Endure Distress (Part II)
Goal
To get through painful situations without making them worse.
Wise Mind “IMPROVES” & Self-Soothes (Fulton State Hospital, p. 61-62)
To endure painful events and emotions when you cannot make things better right away, consider how you can improve the moment and self-soothe.
- “IMPROVE” the moment
Imagine (better times, better things, success)
Meaning (find one useful thing about the situation for you)
Prayer (find some quiet place inside of you)
Relaxation (quiet your body)
One thing at a time (just this moment)
Vacation (go someplace in your mind)
Encouragement (tell yourself it will be OK) - Self-Soothe using the Five Senses
Vision: Notice what you see. Notice the reflection of light, the richness of colors. Look out the window and watch the grass gently blow in the breeze.
Hearing: Pay attention to what you can hear around you. Listen to music. Pay attention to sounds of nature or even to your own breathing. Sing or hum to your favorite songs.
Smell: Be aware of the memories that smell can bring. Notice the scent of your soap and shampoo while showering, the smell of food, and any other smells that you can identify.
Taste: Carefully savor flavors. Really taste the food you eat.
Touch: Find comfort in touch. Notice touch that is soothing.
Learn more about self-soothing by watching the following video: