A lot of people experience self doubt, battle depression/ anxiety or just have too high of standards for themselves and they feel like a failure when they cannot meet their own unrealistic goals. All that I just mentioned can be very discouraging and disheartening. But I have two easy phrases to help you in these moments when you are in such distress…
Here is your VERY SHORT introduction to healthy coping strategies.
1) IMPROVE the moment
IMPROVE is an easy acronym to keep in mind when you are experiencing high distress or having a very low moment.
I- IMAGERY. This of a safe place or visualize a better place than where you are currently at.
M- MEANING. Find meaning in the situation that you are currently going through.
P- PRAYER. For those that aren’t religious this part of the strategy can also be meditation, affirmations or your own form of spirituality that you can dwell on.
R- RELAXATION. Find your own version of mental or physical relaxation. This could be anything from breathing, taking on another task or simply walking away.
O- ONE THING. Remember to take only one thing at a time instead of being overwhelmed with dealing with everything all at once.
V- VACATION. Take some time out of the situation either on a real vacation or just a few moments away. Have some “me time” or just imagine a holiday for yourself where you are away from the issue at hand.
E- ENCOURAGMENT. Only use positive and self calming talk. Be gentle with yourself. (It’s okay to talk to yourself by the way).
2) wise mind ACCEPTS
Another distraction idea comes from the acronym ACCEPT.
A- ACTIVITIES. Pick up a completely different activity and walk away. This could be anything from gardening, drawing, reading a book, going for a walk, physical exercise, etc.
C- CONTRIBUTING. When you are low sometimes contributing to others and helping to build them up will build you up as well and make you feel better that you did something good.
C- COMPARISONS. Be careful with this one and only compare yourself with the better self you imagine and want.
E- EMOTIONS. Generate different emotions by listening to music, watching a video or a show and etc.
P- PUSHING AWAY. Push your attention to something completely different and put your attention elsewhere.
T- THOUGHTS. Create new thoughts. Count to 10 or count 10 things in the room you are in.
S- SENSATIONS. Use your senses to your advantage. Sight, hearing, smelling, tasting and touching. Look around what do you see? Listen closely to noises being made around you. Smell what is in the air (hopefully something yummy smelling.) Taste your lips or chew/ suck on a candy or piece of gum. Touch different textures of the objects in the area you are in.
There is always a way out of every situation no matter how dire the conflict may seem. Keep your chin up even when you are struggling and think of IMPROVE and ACCEPTS.
