P – Praise
Send a quick thank‑you message to a coworker or friend.
Keep a “gratitude sticky note” board and add one name daily.
Start meetings with one positive shout‑out.

R – Reflection / Relaxation
Take a 5‑minute breathing or stretching break.
Pause mid‑day to ask yourself: “How am I feeling right now?”
Do a quick body scan (head to toes) to release tension.

A – Affective Expression
Write down three emotions you're feeling and why.
Share feelings with a trusted friend or colleague.
Use a journal or notes app to “brain dump” emotions safely.

C – Coping Skills
Create a calming playlist for stressful moments.
Try a stress relief trick—like squeezing a stress ball or grounding with your senses.
Use humor: watch a short funny clip or meme to reset.

T – Thoughts (Reframing)
When a negative thought appears, ask: “Is this fact or fear?”
Replace self‑criticism with a neutral or balanced thought.
Write one positive reframe at the end of each day.

I – Imagery / Individualized Coping
Visualize a peaceful place using all five senses.
Picture a positive future moment (e.g., finishing a project successfully).
Listen to a guided relaxation video for 3–5 minutes.

C – Compensation (Healthy Rewards)
Reward yourself after a task—take a walk, have tea, or listen to music.
Keep small rewards handy (stickers, snacks, breaks).
Celebrate progress with coworkers by sharing wins.

E – Encouragement
Use a daily affirmation (e.g., “I’m doing my best today”).
Keep encouraging notes on your desk or screensaver.
Offer someone else a genuine encouraging message.

Research shows that using these tools can reduce secondary traumatic stress and strengthen empathy, making the PRACTICE model especially helpful for anyone working in high‑intensity environments.