When you’re feeling overwhelmed by intense emotions, DBT’s IMPROVE the Moment skill is a great tool to help you manage distress. IMPROVE is an acronym for strategies designed to make the present moment more bearable: Imagery, Meaning, Prayer, Relaxation, One thing at a time, Vacation, and Encouragement. The idea isn’t to solve the problem immediately but to provide relief in the current moment so that you can keep going without resorting to harmful behaviors. Think of IMPROVE as a set of coping tools that can offer quick emotional relief during a crisis. By using one or more of these strategies, you can soothe yourself, gain perspective, and build resilience until the moment passes.

Here’s a breakdown of each component:

I – Imagery: Use your imagination to visualize a peaceful place or a positive outcome. Imagining a calming scene, like a quiet beach or a soothing color, can help take your mind off the distress.

M – Meaning: Try to find meaning or purpose in the distress. This doesn’t mean you need to justify the pain, but reframe it in a way that gives you strength or connects it to your personal values or beliefs.

P – Prayer (or Pause): If you’re religious, prayer can bring comfort. If you’re not, pause and take a moment to recognize that you’re not alone. Surrendering to something greater can provide relief.

R – Relaxation: Focus on relaxing your body through deep breathing, progressive muscle relaxation, or a soothing activity like taking a warm bath or listening to calming music. A relaxed body can help reduce mental tension.

O – One Thing at a Time: Focus your attention on just one task or the present moment, rather than worrying about the future or dwelling on the past. It helps reduce anxiety and brings you back to the here and now.

V – Vacation (Brief): Take a mental or physical break from the stress. A “vacation” doesn’t have to be a full getaway—just a quick walk, a break, or some time spent on an enjoyable activity can recharge your mind.

E – Encouragement: Be kind to yourself. Use positive affirmations or recall how you’ve overcome challenges before. Encouraging yourself can offer hope and help you feel more capable.

By applying these steps, you can better cope with difficult moments and give yourself a break from the emotional intensity, helping you stay grounded in tough situations. Try combining some of these techniques to find what works best for you. Even small adjustments in your mindset or environment can significantly improve how you handle stress.

IMPROVE the Moment

• Assess the Situation: Notice when you’re feeling really overwhelmed or struggling with difficult emotions. Acknowledge the moment by saying to yourself, “This is a tough time.” Recognizing what’s going on is the first step in choosing a helpful coping skill instead of getting stuck. Keep the IMPROVE list handy so you can easily refer to it when you need it, maybe saved in your phone or written down somewhere.
• Pick One of the IMPROVE Strategies: Scan through the strategies and choose one that feels right for the situation. If you’re someone who responds to visuals, try Imagery. If you find comfort in your faith, Prayer or Meaning might be helpful. If your body feels tense, Relaxation could be a good place to start. Sometimes, the simplest option like focusing on “One thing in the moment” (e.g., making a cup of tea) can feel more manageable when your mind is scattered. There’s no fixed order – pick whichever one works for you. For example, you might start with Imagery and picture yourself walking along a peaceful trail.
• Engage Fully in the Chosen Skill: Once you’ve picked a skill, really focus on it for a few minutes. If you’re doing Imagery, sit or lie down, close your eyes, and imagine the scene as clearly as you can – the details, the feelings, and even the sounds. If you’re using Meaning, take a moment to think about what you might learn from this tough time. If Prayer feels right, take a moment to speak to your higher power, or if you prefer, repeat a simple phrase like “Let it be.” For Relaxation, do some deep breathing or muscle relaxation exercises. If you’re focusing on One Thing, pay attention to the sensory details around you, like the warmth of your cup or the texture of the fabric you’re touching. If you’re taking a Vacation, step away from the moment – go outside for a break or watch something comforting. For Encouragement, try looking in the mirror and saying something kind to yourself, or write down a positive affirmation like “I am doing the best I can.” Really focus on those positive words as you say them.
• Combine or Switch as Needed: After trying one skill, check how you’re feeling. If you feel a little better, even just a little, that’s progress. If the intensity hasn’t gone down much, try another strategy. You can combine them, like doing Imagery and then moving into Encouragement, or using Relaxation and adding some mindfulness (focusing on the sensation of your breath). If you tried one technique and it didn’t click, that’s okay – just switch to something else. If prayer didn’t feel comforting, try Imagery or take a quick “vacation” with a short walk or a cozy moment.
• Reevaluate and Proceed Mindfully: After using these techniques, you might not completely eliminate the stress, but you may feel a little more stable or less overwhelmed. That’s enough to help you keep moving forward. You might want to try other skills like problem-solving or reaching out for support, or you may need to simply sit with the moment, but with a bit of peace from using IMPROVE. Give yourself some Encouragement: “I handled that well.” If the intensity comes back, feel free to use the skills again. Over time, you’ll figure out which techniques work best for you. For example, you may find that taking a short walk combined with a prayer is your go-to method. IMPROVE is a tool to help you manage how you feel, even when you can’t change the situation. Every time you successfully use IMPROVE, it builds confidence in your ability to handle whatever comes next.

Example Scenario

Dev, recovering from addiction, is hit with a wave of intense craving and emotional pain on the anniversary of a loved one’s death. He’s alone at home and the urge to drink and harm himself is overwhelming. Dev remembers IMPROVE. First, (I) Imagery: He closes his eyes and imagines sitting by a calm lake, a place he and his father used to fish. He sees the sunset over the water and imagines his father’s comforting presence. This calms him a bit. Next, (M) Meaning: He tells himself, “This pain honors how much I loved Dad. This craving is a test that will make me stronger in my sobriety – Dad believed I could do this.” Finding that meaning (that enduring this sober is a way to honor his father) brings a sense of purpose to the pain. He whispers a quick (P) Prayer: “Please give me strength to get through tonight.” Dev then does (R) Relaxation: plays a guided meditation from his phone and lies down, relaxing each muscle. His heartbeat slows some. Still feeling shaky, he decides to take a short (V) Vacation: he gets in his car and drives to the 24-hour diner where things feel normal and safe, and orders a cup of tea – a half-hour break from the emptiness of home. There, he also uses (E) Encouragement: He writes in his journal, “I’m doing it. I’m coping in healthy ways. Dad would be proud I’m not drinking.” By the end of the night, Dev’s urge to drink has passed. He survived the wave by employing multiple IMPROVE tactics – it didn’t remove his sadness, but it kept him safe and gave him hope until the intensity lowered. He goes to bed sober, whispering “thank you” in prayer and indeed feeling a bit more proud (meaning) that he got through it.

Resources

Spiritual/Inspirational texts: If you’re spiritual, maybe keep a holy book or daily reflection book handy for P (Prayer) or M (Meaning). If not, maybe a book of motivational quotes or a saved folder of positive messages for Encouragement. These resources can be part of a grounding kit to implement IMPROVE.

Support Groups: People often share how they find meaning in suffering (M), or what prayers or quotes help them (P/E). For example, reading accounts of others finding purpose after loss can instill ideas of meaning in your own difficulties.

Article: “IMPROVE the Moment” by DBT Self Help. A self-help resource offering a breakdown of each IMPROVE skill with examples and applications.

Article: “IMPROVE the Moment DBT Skill” by Charlie Health (2023). An article explaining the IMPROVE skill and its components, including Imagery, Meaning, Prayer, Relaxation, One Thing in the Moment, Vacation, and Encouragement.

Article: “Using IMPROVE the Moment DBT Skill to Manage Extreme Emotions” by Michael Vallejo with Mental Health Center Kids (2024). A blog post discussing how the IMPROVE skill can be utilized to manage distressing situations.

Video: “IMPROVE” by DBT Skills from Experts (2020). This video provides an overview of the IMPROVE the Moment skill, explaining each component and how to apply it in distressing situations.

Video: “How to IMPROVE the Moment When Distressed” by Equip (2023). A practical guide demonstrating how to utilize the IMPROVE the Moment skill during challenging times.