IMPROVE
A DBT skill for Distress Tolerance. Use this skill to help you get through and reframe difficult situations.
The point of this skill is not to distract yourself from difficult situations, but to help lower the intensity and make it more manageable, improve the moment and keep going.
Imagery: Imagine your “happy place”, whatever and wherever that is for you. Picture in your mind a calming scene, a real or fictional place, where you feel safe, protected and coping well.
Meaning: Take a moment to think about what you’re learning from the difficult situation. Reframing the struggle as a challenge to grow through will help you push through the pain or discomfort.
Prayer: Look to higher powers for patience, wisdom or grace. This doesn’t have to be a religious exercise, looking to the cosmos and nature can be just as soothing as gods or deities. Connect with something bigger than yourself.
Relaxation: With the goal of reducing mental or physical pain, take some time for a guided meditation, box breathing, stretching, a shower or bath to calm the mind and body.
One Thing at a Time: To reduce stress, dedicate a set amount of time to focus on one thing only. You can wash dishes, go for a walk, stretch, meditate, or commit to one task on your to-do list.
Vacation: Take a short mental and physical break, but make sure it’s time-limited. Watch a movie or show, read a book, take a nap. The goal is to calm your mind and come back with a clearer perspective.
Encouragement: Be your own cheerleader. Boost your resolve and validate your feelings by repeating affirmations, mantras, or simple statements like “this won’t last forever” or “I’ve got this”.
*More DBT Skills Guides Here*