Distress Tolerance–IMPROVE the moment with IMAGERY


Dialectical Behavior Therapy Resources

Among the central crisis survival skills in DBT are those captured by the acronym IMPROVE. The suggestion is that we can render a crisis less intense, make it more bearable, by making use of the following:

Imagery (the subject of today’s entry)

Meaning, or finding a purpose to the suffering

Prayer, or a higher power (or your own Wise Mind) to help you bear the pain

Relaxing Actions such as a hot bath, neck or scalp massage, deep breathing, relaxing the facial muscles

doing One Thing in the Moment–or in other words, being fully present to whatever you are doing, focusing outside the mind

taking a brief Vacation, e.g., by turning off your phone for a day, reading a magazine, lying in bed for a bit, sitting in the park

and with self-Encouragement, or cheerleading statements.

Improving the moment with IMAGERY might…

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