Improve the moment (IMPROVE)

Cognitive transformation of the experience

IMPROVE skills are designed to change the quality of the present experience, making a difficult moment more tolerable through cognitive and behavioral changes.

The "I" (Imagery) involves using visualization to mentally transport oneself to a safe place, such as a calm beach or a protective forest, or visualizing oneself coping successfully and calmly with the crisis.

"M" (Meaning) is based on logotherapy; it involves finding or creating purpose within the current pain.

Asking oneself what can be learned from the situation or how this experience can strengthen one's character or help others in the future transforms sterile suffering into meaningful pain.

Spiritual connection and relaxation

The "P" (Prayer) does not require religiosity, but the action of "opening" to the moment or connecting to something greater than oneself, whether it is nature, the universe or a collective wisdom, to ask for strength or acceptance.

"R" (Relaxation) focuses on releasing the muscular tension that accompanies emotional distress.

Practicing diaphragmatic breathing, stretching tense muscles or performing progressive relaxation sends a "false alarm" signal to the brain, interrupting the anxiety circuit.

By relaxing the body, the mind tends to follow, reducing the perception of imminent threat.

Focus on the present and self-validation.

The "O" (One thing in the moment) is the application of mindfulness in crisis: reducing attention to exactly what you are doing at that second, freeing yourself from the weight of the past and the future.

The "V" (Short Vacation) allows you to take a break from adult responsibilities for a limited and agreed time, such as disconnecting the phone for an hour or getting into bed with a magazine, to recharge your energy without being a permanent avoidance.

Finally, "E" (Encouragement) involves becoming one's own "cheerleader," replacing internal criticism with supportive phrases such as "I can handle this," "This will pass," or "I'm doing the best I can," acting as a compassionate internal coach.

Summary

These skills change the quality of present experience through cognitive and behavioral adjustments. They use imagery to travel to safe places and the search for meaning to transform barren suffering into purpose.

Prayer connects with higher wisdom to ask for strength, while muscle relaxation releases physical tension. This sends calm signals to the brain, interrupting the circuitry of anxiety and imminent threat.

Focusing on a single thing releases the weight of the past, while taking brief mental vacations recharges energy. Self-encouragement replaces inner criticism with supportive phrases, acting as a compassionate coach.