IMPROVE
IMPROVE the Moment. The acronym IMPROVE makes life a little bit better when it is not going so well.
During a crisis, you have two options. You can sink into the distress or invest in behaviors that might improve how you feel in the moment.
The acronym
I: Imagery
M: Meaning
P: Prayer
R: Relaxation
O: One thing (or moment) at a time
V: Vacation
E: Encouragement
Imagery
Imagery is powerful because your mind can convince your body that you are elsewhere.
A good example is being at the beach. When you’re actually sitting on the beach, your muscles are relaxed. When you imagine yourself at the beach (and you’re elsewhere), you can still get your muscles to relax, you convince your body that you are sitting there.
Ideas for imagery
Use an app, purchase a recorded guided imagery, or head to YouTube. You can also use your own mind and create a guided imagery.
• Forest path
• Beach
• Favorite place
• Safe place
• Sunflower field
• Stroll by a stream
• Waterfall
• Garden of butterflies
• Sunset
• Star gazing
• Mountain summit hike
• Sitting by a campfire
Practice and enjoy the benefits! Also, imagine yourself doing well and practicing your skills.
Meaning
Viktor Frankl (1905-1997), one of the founders of existential therapy, once said “If there is a why, then a person can figure out the how.” [Research him, he was a remarkable person. Viktor Frankl wrote the book “A Man’s Search for Meaning.” He is well-known for this book, but his life was full of high achievements.]
List and contemplate your “whys” for working on any problem.
Examples:
Why stay safe?
Why practice your skills?
Why improve your self-care?
Having meaning motivates you; your whys will motivate you to act.
Prayer
Prayer is a calming ritual, it also provides connection, guidance, and peace.
Pray where you are at, or go to your place of connectedness or worship. This skill is useful anywhere and at anytime. Connect to your spirituality.
Relaxation
Everyone needs relaxation. What do you do to relax? What do you think could be relaxing that you would like to try?
Schedule in some of those relaxing behaviors every day. Keep in mind that relaxing also takes practice.
Tips for practice:
Be mindful of your breathing.
Be mindful of tense muscles and release the tension.
Sit in a quiet place.
One thing (or moment) at a time
Take on only one thing in the moment. When we try to juggle or do too many things at once, we become overwhelmed and or shut down completely.
Example:
You don’t know how to make it through your day, but you know that you can make it through the next hour, or through the next 5 minutes. Focus on what is manageable.
Vacation
Take a break from your stressors or crisis. These breaks need to be planned, like scheduling a walk in the park in the evening, or watching your favorite movie before bedtime.
Taking quiet time to reflect, meditate, or do deep breathing exercises are also good ideas.
Allow yourself to take a break when you feel that you need it.
Encouragement
You need encouragement during those tough times. The things that you say to yourself matter, they influence how you feel.
During your self-talk, say affirmations, coach, and cheer for yourself.
Write down 10 affirmations you can repeat to yourself throughout difficult times.
• This crisis will pass.
• I can do this!
• I have everything that I need to get through this.
Download affirmations to help get through a crisis here.
Reference
Lane Pederson, Psy.D., LP, DBTC
More DBT
WISE MIND: ACCEPTS SKILL (DISTRESS TOLERANCE FROM DBT)
DIALECTICS (DBT) FOR A FLEXIBLE MIND
DISTRESS TOLERANCE SKILLS FOR MANAGING STRESS AND CRISIS (DBT)
WHAT IS MINDFULNESS AND HOW TO BE MORE MINDFUL? (DBT)
CALMING THROUGH YOUR FIVE SENSES BY USING SELF-SOOTHE SKILLS
Subscribe and follow for more free mental health tips
Will you join me in my mission to help others?
One of my many goals is to increase mental health awareness, the availability of free resources, and the access to services.
If you value my free mental health content it would mean a lot to me if you would like, share, or Buy Me a Coffee. This helps people find my free content and allows me to continue providing free content.
Thank you so much for your support.
6 thoughts on “IMPROVE Skill (Distress Tolerance from DBT)”