IMPROVE
Make a difficult moment easier to tolerate.
Purpose
Helps you improve the present moment when you cannot immediately change the situation.
How to use it
1
Imagery
Imagine a calming, safe, or strengthening place.
2
Meaning
Look for a way this moment connects to your values or growth.
3
Prayer
Connect with something larger than yourself, if this fits your beliefs.
4
Relaxation
Relax your body through breathing, stretching, or stillness.
5
One Thing in the Moment
Bring your attention to just this one moment.
6
Vacation
Take a brief mental or physical break.
7
Encouragement
Speak to yourself with kindness and support.
Example
You are waiting for difficult news. You slow your breathing, remind yourself you only need to get through this moment, and use encouraging self-talk.
Try It Now
- Put one hand somewhere comfortable.
- Take one slow breath.
- Say, "I can get through this moment."
Tips
- IMPROVE is useful when the situation cannot be fixed right now.
- Different parts of IMPROVE work for different people.
- Encouragement can feel awkward but still help.
Common pitfalls
- Trying to force yourself to find meaning too soon.
- Using a mental vacation to avoid reality permanently.
- Speaking to yourself harshly while trying to calm down.
When to use
Distress
Waiting
Feeling trapped
Sadness
Anxiety
Emotional pain