Coping with difficult emotions

Consider using IMPROVE the moment to replace negative emotions with positive ones:
I:  Imagery: Use your imagination to go to a calmer, more wise-minded place. Visualize yourself in that place using your five senses. Find your happy place by imagining through sight, smell, sound. Consider using IMPROVE the moment to replace negative emotions with positive ones:
M:  Making meaning: Find a purpose or reason for what you are going through.
What is the silver lining? What is the lemon adem out of lemons? Why is this happening? Identifying meaning in a difficult situation may help you see the situation from an alternate perspective.
P:  Prayer: Connect to something greater and open yourself up to the moment. Ask for guidance from a Higher Power, however you perceive that power.
O: One thing at a time: Focus on one thing that distracts you. Fully invest in the present moment and what you may be doing currently. Practicing one-mindfully, a mindfulness skill, means you’re able to block out distractions and increase awareness.
V: Vacation: Take a brief mental vacation from your stress or pain. Remove yourself from the situation for a brief time, up to 15 minutes. Stepping away from the situation that is causing you distress can allow you to re-center and return in a more wise-minded way.
E: Encouragement: Be your own cheerleader. Tell yourself that you can do this. Give yourself credit for successes, no matter how small. Acknowledge that you’re doing the best you can do, while simultaneously acknowledging that you can continue to do better.d, taste, and touch. Allow yourself a brief moment to escape there in order to tolerate the present moment.