IMPROVE

Imagery — imagine a safe, peaceful place in vivid detail. What does it look, smell, feel, and sound like? Or imagine a difficult situation going well.

Meaning — find or create meaning in the suffering. What can you learn? How might this experience help you or others in future?

Prayer — connect with something larger than yourself through prayer, meditation, or a sense of the universe. Ask for the strength to tolerate the moment.

Relaxation — use progressive muscle relaxation, deep breathing, a body scan, or gentle stretching.

One thing in the moment — focus entirely on what you're doing right now. One breath, one step, one moment at a time.

Vacation — give yourself a brief mental or physical break: a short walk, a 10-minute rest, a change of scene, or a mental holiday to somewhere you love.

Encouragement — be your own cheerleader. 'I can get through this.' 'This feeling will pass.' 'I've survived hard things before.' 'I am stronger than I think.'