Try to relax your muscles using progressive muscle relaxation. Listen to relaxing music; exercise hard; take a hot bath; drink hot milk. The goal is to relax your mind and body. Do something that you know will make you relaxed.

Eastern Michigan University

This set of skills is intended-as the title suggests-to improve the current moment you are in. It is a set of skills meant to guide you in finding stability during an emotional storm and after the storm. The set includes:

I- Imagery

M- Meaning

P- Prayer

R- Relaxing actions

O- One thing in the moment

V- Vacation

E- Encouragement



IMPROVE the moment Skill in Crisis Survival Skills Within Distress Tolerance of Dialectical Behavior Therapy

20 DBT worksheets and dialectical behavior therapy skills. PositivePsychology.com. (2021, February 7). Retrieved October 3, 2021, from https://positivepsychology.com/dbt-dialectical-behavior-therapy/. 

20 DBT Worksheets and Dialectical Behavior Therapy Skills

Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). The Guilford Press. https://survivingcptsd.files.wordpress.com/2018/01/dbt_skills_training_handouts_and_worksheets_-_linehan_marsha_srg_.pdf
- The manual has 3 modules: distress tolerance, emotion regulation, and interpersonal effectiveness. Each module has handouts, which are essentially the lesson plans with descriptions and teachings of the skill. 

DBT Skills Training Manual

Try to imagine everything going well. Imaging coping well. Make up a safe space in your mind, build it however you want and go to it when you need to take a break from a situation.

IMPROVE Skill: I-Imagery

Attempt to see the purpose behind the pain you are going through. As the saying goes, make lemonade out of lemons. Failure and loss teach us lessons and make us better people. 

IMPROVE Skill: M-Meaning

Open your heart to a higher power. It could be God or your own wise mind. Ask for strength to bear the pain in this moment. Pray for better days and healthy mind and body. There are many types of prayers, so choose one that you resonate with.

IMPROVE Skill: P-Prayer

IMPROVE Skill: R-Relaxing Actions

Focus your entire attention on just what you are doing right now. Keep your mind in the present. Try to be aware of physical sensations of everyday tasks such as walking, cleaning, fixing, and laying down. Ground yourself through your five senses.

IMPROVE Skill: O-One thing in the moment

Give yourself a brief vacation. Treat yourself to something you love. Take a breather from difficult work. It is okay to step away from important tasks from time to time.

IMPROVE Skill: V-Vacation

Cheerlead yourself. Repeat over and over, “I can stand it”, “I'm doing the best I can do.” Give yourself a pat on the back for finishing a task, even if it is a small task. 

Learn Before

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