B – Bad times don’t last, and things get better.

O – Other people can only help if you share with them.

U – Unhelpful thinking only makes you feel worse.

N – Nobody is perfect – not you, not your friends, not your family, not anybody!

C – Concentrate on the good things in life, no matter how small.

E – Everybody suffers, everybody feels pain and experiences setbacks; they are a normal part of life.

B – Blame fairly – negative events are often a combination of things you did, things others did, and plain bad luck.

A – Accept what you can’t change and try to change what you can.

C – Catastrophizing makes things worse – don’t fall prey to believing in the worst interpretation.

K – Keep things in perspective. Even the worst moment is but one moment in life.

1) Using all of your senses to fully immerse yourself in the imagery.

2) Breathing deeply and calmly throughout the exercise.

Three great ways to employ imagery are:

This can be a place you have been, a place you have soon in pictures or in movies, or a place you think up all on your own. It is a safe place where you feel happy and comfortable. Maybe it’s a beach, a forest meadow, or a fun family vacation spot. Wherever it is, the goal is to focus all of your senses on this place and use your full imagination to go there in your mind.

Soothing people can be a great thing for kids to imagine when they are stressed or upset. This could be a trusted friend, an adult who makes you feel safe, a fictional character you like, or even a higher power if you believe in one. Whoever you choose to imagine, focus your attention on what they look like, what they say, and what it feels like to be with them.

Secret lockboxes are places in your mind where you keep the memories, thoughts, and dreams that are most special to you. It is a safe place where you can visit whenever you want, but no one else can get in. Imagine the lockbox in your mind, and construct a clear picture of what it looks like. Next, think about how it is secured. Maybe it requires a key, a code, or magic words to open. Maybe it’s hidden somewhere difficult to reach, like on top of a mountain or at the bottom of the sea. Imagine yourself opening the box and looking through it to remember all of the good things you put in there.

Imagery can be a powerful tool, especially in a particularly difficult moment. Encourage your child to put their imagination to good use.