Page 57 - EAP Manual

Distress Tolerance IMPROVE
IMPROVE the Moment Skills help me replace difficult events and feelings of anger, frustration, fear, and sadness with more enjoyable ones.
Imagery (IM)—Picture relaxing, calming, & safe places with the mind Imagine doing well
My safe place
The beach
Listen to guided imagery—use YouTube
Remember a favorite vacation or birthday
Meaning (ME)—Find a purpose or reason for what’s happening
Prayer (PR)—Seek connection & guidance from a higher power
 A higher power is something that is greater than me.
 I do not have to be spiritual or religious to use Prayer.
Make lemonade out of lemons
Look for the rainbow after the storm
Going through (blank) will make me stronger
Ask: What am I learning from this?
Recite a religious prayer or devotion Take a nature walk
Go to church or the synagogue Listen to religious music
Meditate
Read a religious or spiritual book
Cuddle with a pet
Relaxation (RE)—Calm the mind & body Take a bubble bath Deep breathing
Take a nature walk
Meditate
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