Creating Calm Intentionally: The DBT IMPROVE the Moment Skill

Sometimes, life hands us situations that can’t be fixed right away - a loss, a conflict, a health challenge, a disappointment, or simply an emotionally overwhelming day. In those moments, the goal isn’t to eliminate pain or make everything better instantly. Instead, the goal is to reduce suffering enough so that you can get through the moment without making things worse. This is where Dialectical Behavior Therapy (DBT)’s IMPROVE the Moment skill becomes especially valuable (Linehan, 2015).

IMPROVE the Moment is a distress tolerance skill designed to help people cope with intense emotional states when circumstances are outside their control. Rather than focusing on problem-solving, which may not be possible in a crisis, this skill teaches intentional ways to soothe the nervous system, shift perspective, and create small pockets of relief. These brief moments of grounding can make the difference between reacting impulsively and responding skillfully.

As Rathus and Miller (2015) explain, distress tolerance skills like IMPROVE help individuals survive emotional pain without engaging in behaviors that may bring short-term relief but long-term harm. The skill emphasizes compassion, mindfulness, and meaning making, all of which strengthen resilience over time. You might use IMPROVE when: you can’t change a situation, problem-solving would make things worse, you need to get through the next hour, or acting impulsively will have negative consequences. However, this skill is not for: situations you can actually solve right now, avoidance of necessary but uncomfortable conversations, and ignoring real problems long-term. Think of IMPROVE as emotional first aid. When you’re emotionally bleeding, stop the bleeding first (IMPROVE). Then, address what caused the injury (therapy, problem-solving).

What Does IMPROVE Stand For?

Each letter in IMPROVE represents a specific strategy for making a difficult moment more tolerable. While these skills are often taught individually, they are most powerful when viewed as a flexible toolkit. You can use one skill or combine several, depending on what the moment calls for.

I - Imagery

Imagery involves using your imagination to create a calming or safe mental space. This could be visualizing a peaceful beach, a quiet forest, a favorite vacation memory, or even an imagined place that represents safety and comfort. The goal is not to escape reality, but to give your mind and body some relief from distress. When distress feels overwhelming, imagery allows you to mentally “step out” of the emotional storm and into the calm.

Some people worry they are “doing imagery wrong,” especially if they struggle to visualize clearly. Effective imagery does not require vivid pictures or perfect concentration. Even imagining a general sense of safety, warmth, or calm can be helpful. The goal is simply to create a small shift in emotional intensity, not to escape reality or force relaxation.

M - Meaning

Find or create meaning in what you’re going through. Ask yourself: “What can I learn from this experience?” or “How does this connect to my values?” Even small moments of purpose can bring strength during hardship. For example, if you didn’t get the promotion you were hoping for, you may shift your thinking from “this is pointless” to “what can I learn? Maybe I need to advocate more clearly?”

P - Prayer (or Pause and Reflection)

Traditionally, the “P” in IMPROVE stands for prayer. For individuals who are spiritual or religious, prayer can provide comfort, grounding, and a sense of connection to something larger than oneself. For those who are not spiritual, this step can be reframed as pausing for reflection, meditation, or mindful breathing. The core idea is intentional connection, whether that is with faith, nature, humanity, or the present moment. Pausing allows you to slow down automatic reactions and re-center yourself during emotional intensity.

R - Relaxation

Use relaxation techniques to help your body unwind - deep breathing, gentle stretching, taking a warm bath, or listening to soothing sounds. Calming the body helps calm the mind. Examples include deep breathing, progressive muscle relaxation, gentle stretching, taking a warm shower, listening to soothing music, or practicing guided relaxation exercises. Even a few minutes of intentional relaxation can reduce emotional intensity and increase your ability to cope.

Because emotions are experienced in the body as well as the mind, relaxation skills are especially effective during intense distress. Slowing the breath, relaxing muscles, or engaging the senses helps shift the nervous system out of fight-or-flight and into a calmer state. This physical shift can make it easier to think clearly and use other coping strategies.

O - One Thing in the Moment

This skill emphasizes mindful attention to a single task or sensation in the present moment. Instead of being overwhelmed by everything at once, you bring your focus to just one thing.

You might focus on washing dishes, feeling your feet on the ground, noticing your breath, or listening closely to sounds around you. By anchoring your attention, you interrupt rumination and reduce emotional overload. For example, if you notice you are catastrophizing, stop, and name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

V - Vacation (Briefly)

Vacation refers to giving yourself a short break from stress, emotionally or physically. This does not mean avoiding responsibilities indefinitely. Rather, it involves intentionally stepping away for a brief, healthy pause. Examples include stepping outside for fresh air, listening to music, taking a short walk, or lying down for a few minutes. Even small “mini-vacations” can recharge your emotional energy.

E - Encouragement

Encouragement involves offering yourself compassionate and supportive self-talk. During distress, people often become self-critical or hopeless. Encouragement counters this by reinforcing resilience and self-trust. Helpful phrases might include: This feeling will pass, I can handle this moment, or I am doing the best I can. Over time, practicing encouragement strengthens internal coping resources and reduces reliance on external reassurance.

Combining IMPROVE Skills for Greater Impact

One of the strengths of IMPROVE the Moment is that the skills are not meant to be used in isolation. In real life, distress rarely fits neatly into one category, and many people find relief by combining several IMPROVE strategies at once.

For example, you might take a brief five-minute break from what you are doing (Vacation) and step outside for fresh air. While outside, you could imagine a safe or peaceful place, such as sitting near the ocean or walking through a quiet forest (Imagery). At the same time, you might focus your attention on one concrete detail in front of you, such as the leaves on a tree, the feeling of the ground beneath your feet, or the sound of nearby traffic or birds (One Thing in the Moment).

IMPROVE can be adapted to many situations. During a workday, you might step into a quiet hallway for two minutes (Vacation), take slow breaths (Relaxation), and repeat an encouraging phrase like “I can get through this meeting” (Encouragement). At night, you might lie down, imagine a peaceful place (Imagery), and focus on the rhythm of your breathing (One Thing) to help your body settle before sleep.

These combinations help engage multiple senses and support both the body and the mind. Even a few minutes of intentional practice, such as three minutes of imagery paired with slow breathing or encouraging self-talk, can significantly reduce emotional intensity. The goal is not to do the skills “perfectly,” but to experiment and discover which combinations are most soothing and effective for you.

By combining IMPROVE strategies, you create a personalized approach to distress tolerance that can be adapted to different environments, time limits, and emotional needs.

IMPROVE vs. Avoidance

A common concern about distress tolerance skills is whether they promote avoidance. IMPROVE the Moment is not about denying emotions or escaping reality. Instead, it is about stabilization. Avoidance involves pushing emotions away, numbing out, or disengaging from life in ways that create long-term problems. Drinking when sad, or shopping when anxious, are examples of common avoidance behaviors that may make you feel better in the short term, while making things worse in the long term. In contrast, IMPROVE helps you stay present while reducing emotional intensity enough to cope safely. Once distress has decreased, problem-solving and emotional processing become more accessible.

In DBT, distress tolerance and emotion regulation work together. IMPROVE helps you survive the moment; other skills help you address underlying issues when you are able.

Who Can Benefit From IMPROVE?

IMPROVE the Moment is useful across a wide range of mental health concerns. While DBT was originally developed for individuals with borderline personality disorder (BPD), research and clinical practice have shown its effectiveness for many diagnoses and life challenges.

These skills are commonly used with:

• Individuals experiencing intense emotions or emotional dysregulation
• People with anxiety disorders or panic symptoms
• Trauma survivors and individuals with PTSD
• Those coping with depression or chronic stress
• Individuals recovering from substance use disorders
• People managing chronic pain or medical conditions

Because IMPROVE focuses on coping rather than diagnosis, it can be adapted to fit many situations and personal needs.

Why IMPROVE Works

IMPROVE works because it combines mindfulness, self-compassion, and intentional coping. When distress feels unbearable, small acts of calm and kindness signal to your nervous system that you are safe - and capable of handling what’s in front of you. Rather than fighting emotions, IMPROVE allows them to rise and fall naturally while reducing suffering. Over time, these small practices build emotional resilience, increases self-efficacy, and strengthens trust in your ability to cope with difficult moments.

Bringing IMPROVE Into Daily Life

Although IMPROVE is often used during crises, practicing it during calmer moments can make it more effective when distress arises. Building familiarity with the skills allows them to become more automatic under stress. The goal here is to start to rewire the brain and build new neural pathways. What fires together, wires together. One way to strengthen these skills is to pair them with routines you already have. For example, you might practice encouragement while brushing your teeth, imagery while commuting, or relaxation before bed. Consistent, low-pressure practice helps the skills feel more natural and accessible during moments of distress.

You might choose one IMPROVE strategy to practice daily - such as mindful breathing before bed, encouraging self-talk during challenges, or brief relaxation breaks throughout the day. Over time, these small practices accumulate into meaningful emotional resilience.

If you’d like to learn more about DBT skills like IMPROVE or other tools for navigating emotional intensity, our therapists can help. 

IMPROVE is just one of many skills taught in comprehensive DBT treatment. Full DBT includes multiple skill areas, such as mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness, that work together to help people manage intense emotions, reduce black-and-white thinking, navigate relationship conflicts, and decrease behaviors like self-harm or impulsive coping. Rather than focusing on a single technique, DBT-informed care helps individuals build a broad set of tools for creating a life that feels more stable, meaningful, and worth living.

At our practice, DBT skills are offered in a flexible, integrative way. While we do not provide comprehensive DBT programming, DBT principles and skills - like IMPROVE - may be woven into daily treatment and individual therapy, depending on a client’s needs and goals. We also offer DBT-informed skills groups, where clients can learn and practice these tools in a structured, supportive setting. This approach allows clients to benefit from evidence-based DBT strategies while receiving care that is tailored to their overall treatment plan.

References

Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.

Rathus, J. H., & Miller, A. L. (2015). DBT skills manual for adolescents. Guilford Press.

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