upmc: improve the moment exercise

[prismaticbleed]

For each IMPROVE skill, write down what you did during the week, and then a number (1-5) to indicate how effective the skill was in helping you tolerate distress & cope with the stressful situation.

IMAGERY

1. "Invented" a new, good ending to a triggered trauma memory (4)
2. "Visualized" ideas for a story I'm writing, like watching a movie (5)
3. "Imagined" walking through a snow-covered winter woods, with a frozen river & wintergreen (4)

MEANING

1. Felt I "failed" a meal; looked for & listed things I still learned & accomplished (3)
2. MASSIVE panic attack; used it as an opportunity to practice HEALTHY coping skills (4)
3. Reminded myself of the positive values I could strengthen despite distress, such as patience & self-control (4)

PRAYER

1. Prayed for help in courageously facing a fear food without overwhelm (5)
2. Said childhood prayers in shower to reroute focus from obsessive ruminations (5)
3. Brought anxiety over fear food to God in prayer, asking for guidance to face/ heal it (5)

RELAXATION

1. Used progressive muscle relaxation when anxiety began to increase (3)
2. Actively tried to breathe slowly & un-tense body when panicking (4)
3. Practiced half-smiling & radical gratitude after a difficult meal, feeling dejected/ upset (3)

ONE THING IN THE MOMENT

1. Focused on reading workbook when thoughts were very agitated (4)
2. Focused on meal completely DURING a panic attack; appreciating new tastes (5)
3. Didn't let myself get lost in memories, good OR bad; focused on my life Right Now (3)

VACATION

1. Gave myself a break from journal/ workbooks to just close my eyes & rest (5)
2. Watched sunrise for ~15m upon waking instead of diving into daily work outright (5)
3. Let myself have an easier food alongside a FEAR food, instead of pushing too much at once (4)

ENCOURAGEMENT

1. Said, "you'll get through this, you've survived similar situations before." (3)
2. "There's NO 'wrong' snack option! Whatever you choose, it will be right, AND nutritious too!" (3)
3. "You are a unique person. You ARE ALLOWED to have your own preferences; it WON'T offend your family." (2)