IMPROVE the Moment Skill

Definition

IMPROVE the Moment is a Distress Tolerance skill in DBT that helps you cope with crisis situations by shifting your mindset or environment to temporarily make the present moment more bearable. Each letter stands for a specific strategy to “improve” your experience.

Purpose

Used to:

Survive intense emotional pain without making the situation worse.
Prevent impulsive or self-destructive behaviors.
Soothe yourself and foster a sense of hope and meaning.

When to Use

Use IMPROVE when:

You’re in an emotional crisis and can’t immediately change the situation.
You feel urges to engage in problematic coping (e.g., self-harm, substance use).
You need tools to get through the next few minutes or hours.

When Not to Use

Avoid using this skill if:

Immediate problem-solving or safety planning is required.
You are avoiding urgent responsibilities indefinitely.
You are using it to deny or minimize real problems.

How-To

I – Imagery

Visualize a peaceful, safe place or successful coping.

M – Meaning

Find or create meaning in the crisis (e.g., personal growth, values).

P – Prayer

Engage in prayer or spiritual connection (if relevant to you).

R – Relaxation

Practice deep breathing, muscle relaxation, or stretching.

O – One Thing in the Moment

Focus all attention on just one small task or sensation.

V – Vacation

Take a short break from stress (e.g., step outside, unplug briefly).

E – Encouragement

Use self-encouraging phrases (e.g., “I can handle this,” “This will pass”).

Tips & Variations

You don’t have to do every letter—pick what fits.
Create a list of go-to strategies under each letter.
Combine IMPROVE with Self-Soothing for extra support.

Example

Aaron felt panicked after a breakup.

Imagery: Closed his eyes and pictured hiking in the mountains.
Meaning: Reminded himself this experience helps him grow stronger.
Prayer: Silently asked for strength from a higher power.
Relaxation: Focused on slow, steady breaths.
One Thing: Paid attention only to the feeling of his feet on the floor.
Vacation: Took a 30-minute walk alone.
Encouragement: Repeated, “I will get through this.”

Inventor / Origin

Developed by Marsha Linehan, PhD as part of DBT’s Distress Tolerance skills module, blending Eastern mindfulness practices with cognitive-behavioral strategies.

Related Skills

Self-Soothing
Radical Acceptance
TIPP Skill
Pros and Cons

Limitations

May not be effective if:

You expect it to fix the underlying problem.
You are in immediate danger and need urgent action.
You use it exclusively as an avoidance strategy.

Evidence Base

Research shows:

Imagery and relaxation reduce physiological stress.
Finding meaning and self-encouragement build resilience.
Consistent use improves emotional regulation over time.

References

Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. New York: Guilford Press.
Neacsiu, A.D., Rizvi, S.L., & Linehan, M.M. (2010). "Dialectical Behavior Therapy Skills Use as a Mediator and Outcome of Treatment for Borderline Personality Disorder." Behaviour Research and Therapy, 48(9), 832–839.

IMPROVE – Distress Tolerance DBT Tool