cognitive behavioural interpersonal skills manual - GPSC

Improve the MomentThis strategy provides you with a way to distract yourself from your negative thoughtsand depressed moods.Take time out from feeling bad by doing something to make this moment or the next fewminutes a little better.1 Keep a list of things that you are fairly sure can lift your mood for a while — pet thecat, stretch at your desk, have a shower, think about a vacation, go for a drive, playcomputer games, talk to a colleague who tells funny jokes, etc.2 Deliberately decide, and tell yourself: “I’m going to take a break from feeling so badfor a few minutes” (however long you decide). Then pick one of the items from yourlist and do it.3 When the mood or depressed thoughts try to creep back in, tell them to go away:“I’m improving this moment so go away and don’t bother me.”CBIS Manual | JunE 2009actiVATion | 42