IMPROVE the Moment: Seven DBT Skills to Get Through Pain You Cannot Change Right Now
This page gathers simple ways to get through a painful moment you cannot change right now. Work through seven DBT skills that make the moment easier to bear.
Reviewed by Michael Callans, MSW 
About this tool
IMPROVE the moment is a set of distress tolerance skills from dialectical behavior therapy. Where distraction skills move your attention away from pain, IMPROVE works by changing your experience of the moment itself, making it gentler and more bearable until the situation changes or the feeling passes.
These skills are for the times when you cannot solve a problem right now and you cannot escape it either. A hard hour at work, a sleepless night, waiting for news. Rather than white-knuckling through, IMPROVE gives you ways to soothe yourself and find a small measure of steadiness in the middle of difficulty.
IMPROVE stands for Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement. Prayer here means connecting to something larger than yourself in whatever way fits you, religious or not. As with all DBT skills, practicing these when calm makes them far easier to reach for when you are struggling.
IMPROVE the moment comes from Marsha Linehan's dialectical behavior therapy skills training manual, developed originally to help people with intense, hard-to-regulate emotions tolerate crisis moments without making things worse. It sits alongside other distress tolerance skills, like TIPP and ACCEPTS, in the same DBT module, and is typically taught and practiced with a therapist or in a DBT skills group before it is needed in a real crisis.
You do not need to use all seven pieces every time. Pick whichever one or two fit the moment: imagery and relaxation for a racing body, meaning and encouragement for a moment that feels pointless, one thing in the moment when your mind will not stop jumping ahead. If you notice the urge to do something you would regret, such as self-harm or substance use, pair IMPROVE with a written safety or relapse prevention plan rather than relying on it alone.
If painful moments are frequent, intense, or come with thoughts of harming yourself, that is a sign to bring in more support than a worksheet can offer. A DBT therapist can teach the full skills set with practice and feedback, which works better than reading about skills alone. You can search the Psychology.com therapist directory to find someone who works with DBT and distress tolerance. If you are in crisis right now, in the US you can call or text 988 to reach the Suicide and Crisis Lifeline.
References
- Linehan MM. DBT Skills Training Manual. 2nd ed. Guilford Press; 2015.
- Linehan MM. DBT Skills Training Handouts and Worksheets. 2nd ed. Guilford Press; 2015.
Cite this source
Psychology.com. (2026, September 15). IMPROVE the Moment. Psychology.com. https://psychology.com/tools/improve-the-moment
IMPROVE the Moment FAQ
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement. They are seven DBT skills for making a painful moment more bearable when you cannot change the situation.
What is the difference between IMPROVE and ACCEPTS?
ACCEPTS distracts your attention away from the pain. IMPROVE changes your experience of the moment itself to make it gentler. Both are DBT distress tolerance skills and work well together.
Do I have to be religious to use the prayer skill?
No. Prayer here means connecting to something larger than yourself in whatever way fits you, which can include nature, humanity, or your deeper values rather than a religious practice.
When should I use IMPROVE the moment?
Use it when you are in a painful moment you cannot fix or leave right away, such as a hard shift at work, a sleepless night, or waiting for difficult news. It is meant for getting through a moment, not for solving the underlying problem, which can wait until you are calmer.
Can IMPROVE the moment help with anxiety or panic?
Yes, several pieces work well for anxiety in the moment, especially relaxation, one thing in the moment, and imagery, which calm the body and narrow racing attention. It will not resolve an anxiety disorder on its own, but it can help you get through a spike without acting on the urge to escape or avoid.
Is IMPROVE the moment the same as radical acceptance?
No, though they are both DBT distress tolerance skills. Radical acceptance is about fully accepting a painful reality you cannot change so you stop fighting it. IMPROVE the moment is a set of concrete actions that make a painful moment gentler to sit through. Many people use both together.