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IMPROVE the Moment Skill in DBT

IMPROVE the Moment offers several ways to make a painful situation more tolerable without pretending that it is acceptable or solved.

The acronym stands for Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation and Encouragement. A person does not need to use every option, and each should be adapted to beliefs, health, culture and circumstances.

  • Imagery: Picture a safe or calming scene, successful coping or support arriving.
  • Meaning: Identify what matters or what can be learned without claiming that suffering was necessary.
  • Prayer: Use prayer, spiritual practice, reflection or connection with Wise Mind if this fits your beliefs.
  • Relaxation: Use safe breathing, stretching, music, rest or muscle relaxation.
  • One thing in the moment: Narrow attention to the next manageable action.
  • Vacation: Take a short, safe break with a clear return point.
  • Encouragement: Use realistic, compassionate statements such as “This is difficult, and I can take one safe step.”

Important limits

IMPROVE should not be used to spiritualise trauma, force gratitude, suppress valid anger or delay urgent action. A brief break should not become prolonged avoidance.

Use the IMPROVE worksheet guide or return to Distress Tolerance Skills.

Reference

Linehan, M. M. DBT Skills Training Manual, Revised Edition. Guilford Press, 2025.

Evidence and editorial note

Resource type: Educational overview of a DBT skill or skills module. It supports learning and practice but is not comprehensive Dialectical Behavior Therapy.

Evidence basis: Marsha M. Linehan’s DBT Skills Training Manual, Revised Edition (2025), official Behavioral Tech training information, current NICE guidance and peer-reviewed evidence reviews where treatment claims are discussed.

Review status: Written and evidence-checked by the CounselorAid editorial team. Last evidence review: 3 August 2026. No named independent clinical reviewer is being claimed. Please report factual or safety concerns through the contact page.

Important: This information cannot diagnose a condition, assess personal risk or replace care from an appropriately qualified professional. In an immediate crisis or medical emergency, use local emergency or crisis services.