Improve-A DBT Skill

The DBT Distress Tolerance skill, IMPROVE, is an essential tool designed to help you navigate difficult times effectively, particularly when you are in a highly stressful, short-term situation where acting impulsively could make things worse. Dialectical Behavior Therapy (DBT) aims to change your relationship with your emotional experiences, allowing you to fully experience and manage your emotions. However, when this seems impossible, the IMPROVE skill can be a lifesaver, helping to enhance your emotional resilience.

IMPROVE is an acronym for Imagery, Meaning, Prayer, Relaxing, One thing in the Moment, Brief Vacation, Self-Encouragement and Rethinking the Situation. These techniques help you focus on improving just one moment during times of distress, making the overwhelming feel more manageable. When you recognize a crisis, start with the STOP skill to create a pause between the situation and your reaction, then apply IMPROVE to cope better.

Imagery involves visualizing a relaxing scene, while Meaning encourages finding positive aspects or lessons in the situation. Prayer offers strength and comfort. Relaxing activities reduce tension, and focusing on One Thing in the Moment helps keep you present. Taking a Brief Vacation provides a mental break, and Self-Encouragement boosts your morale and resilience.

The IMPROVE skills are designed to help you manage crisis situations more effectively by breaking down overwhelming moments into manageable parts. By regularly practicing these skills, even when you’re not in a crisis, you can build proficiency and customize your approach to what works best for you. Mastering IMPROVE can significantly enhance your ability to handle distressing situations, allowing you to navigate crises with greater ease and effectiveness. For more information on DBT skills and how they can help you, feel free to contact our team. We are here to support you on your journey to emotional well-being.