Module 2. Distress Tolerance: (Discussion #5) IMPROVE

DBTuesday is a series of posts where we explore skills and concepts from dialectical behavior therapy (DBT).

This is one of several posts focusing on distress tolerance, which is the second module of DBT skills training. See this post for general info about DBT and this post for more info about distress tolerance.

What is IMPROVE

IMPROVE is another acronym that represents a list of skills you can use to improve the way you’re feeling in the present moment:

• Imagery: visualize something relaxing or imagine yourself succeeding
• Meaning: try to find meaning in the situation
• Prayer: ask for strength or to be able to tolerate the current situation
• Relaxation: do something relaxing
• One thing in the moment: find one thing to focus on
• Vacation: either take a break or imagine going somewhere pleasant
• Encouragement: talk to yourself in a positive and supportive way

Examples of each skill

1) Imagery

• Imagine a relaxing scene (e.g. beach, mountains)
• Imagine a safe place in your house
• Imagine a comforting person
• Imagine the situation being resolved successfully
• Imagine feeling good after the situation has ended
• Imagine having everything you need or hope for

2) Meaning

• Think about what you might be able to learn from this experience
• Think about how this experience might give you empathy
• Think about how this experience might give rise to growth or evolution
• Reconnect with your values as a guide for how to handle the experience

3) Prayer

• Ask for strength to get through this difficult situation
• Surrender to a higher power to take care of the situation
• Acknowledge a connection to something greater than yourself
• Connect with Wise Mind

4) Relaxation

• Do paced breathing
• Do paired muscle relaxation
• Do any self-soothing activities

5) One thing in the moment

• Find a neutral activity to do and focus on that
• Engage in mindful observing of something

6) Vacation

• Take a short break for a few hours or less (e.g. rest, stop working, turn off your phone, watch TV)
• Imagine or do something pleasant
• Imagine going somewhere you’d like to be

7) Encouragement

• Tell yourself that you’re able to get through this
• Tell yourself that you’re doing your best
• Tell yourself that this is hard but it’s temporary
• Talk to yourself the way that you would to someone you love who you were trying to care for

Reflection

Which of these skills could you see yourself using?

Sources:

https://dbt.tools/distress_tolerance/improve.php

https://www.goodtherapy.org/blog/distress-tolerance-dialectical-behavior-therapy-0117134

https://sunrisertc.com/distress-tolerance-skills/

https://www.manhattancbt.com/archives/1699/dbt-improve-the-moment/