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/
@QuietMagic
Thank you so much, I really appreciate this post!
I'm having a tough time and this was just the skill I needed right now <3
@ahhhhelpimalive
Glad it felt helpful, and sorry things have been tough 💜
@QuietMagic I use imagery and relaxation the most
Thank you for this - there are a few I didn't give a thought too
@mytwistedsoul
Sounds great. 😊 Any particular imagery that you find calming?
@QuietMagic Usually just things I've seen where we live. There's a field that the deer play in. Or the little brook that's down the one side of the mountain - It's peaceful there
@mytwistedsoul
Wow, that sounds so peaceful 💜
I think I do a lil of all of them. I'm a dreamer and I fantasize a lot so, I take myself out of my physical and put myself in other places and situations.
@alleywood13
That's such a gift being able to change your sense of where you are through fantasy/imagination. Any particular places that feel especially soothing to be in?
@alleywood13
Its great you’re a dreamer and fantasize a lot. It does help to keep yourself steady in difficult situations. It helps to dream when things are not where we feel they should be. It’s kind of like using visualization to help you cope in life. Keep dreaming and fantasizing you are on the right track!💛
I am not strong at imagery, don't really use it. I try to use meaning, but my cognitions are often clouded by feelings, thus looking for meaning can be double-edged sword for me. I do prayers, kind of, occasionally, helps to reconnect with compassion. Relaxation would be the things I do the most, as well as focusing on one things at the moment.
I can't do "vacations" well, I think. It contributes to my procrastination, however, I like that kind of activities. I don't do much of encouragement and self-acceptance, but I want.
@windSpirit
Makes sense that things that take you out of thinking (e.g. relaxation, focusing on one thing) might work better than things that double down on thinking (e.g. meaning).
That connection between prayer and compassion sounds interesting. Is it like a self-compassion that comes from connecting with what your wants/needs are?