Distress Tolerance
IMPROVE the Moment
IMPROVE the Moment helps you soften emotional pain by layering soothing imagery, meaning, and actions when you can’t change the stressor.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
I
Imagery
Picture a calming scene, replay a favorite memory, or imagine a protective barrier between you and the stress.
M
Meaning
Ask what growth, values, or purpose can be found in this moment—even if the answer is small.
P
Prayer / Purposeful Pause
Connect with something bigger than yourself—faith, mindfulness, breathwork, or repeating a grounding mantra.
R
Relaxation
Use relaxation cues: warm shower, stretching, aromatherapy, 4-7-8 breathing, or progressive muscle relaxation.
O
One Thing at a Time
Bring your full attention to a single task—sipping tea, folding laundry—without multitasking or ruminating.
V
Brief Vacation
Take a mini mental or physical break: ten-minute walk, hiding in your car with a podcast, or five minutes with your eyes closed at your desk.
E
Encouragement
Offer yourself compassion. Remind yourself “I can get through this,” or recall a phrase someone loving would tell you.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
While caring for a sick parent you feel overwhelmed. You visualize being held by warm light (Imagery), remember caregiving aligns with your value of loyalty (Meaning), inhale lavender (Relaxation), focus only on stirring soup (One thing), take a five-minute patio break (Vacation), and whisper “You’ve done hard things before” (Encouragement).
Stuck in an airport after a delay, you cue up a guided meditation (Prayer/Purposeful pause), stretch (Relaxation), watch clouds (Imagery), write a gratitude note (Meaning), then enjoy a latte without scrolling (One thing).
Practice Activity
Identify go-to strategies for each letter so you can “IMPROVE the moment” the next time you feel stuck in distress.
Imagery & Meaning: What pictures or reminders help you feel grounded?
Prayer/Pause & Relaxation: Which meditations, breathing styles, or physical cues calm your body?
One Thing & Vacation: What simple tasks or micro-breaks help you reset?
Encouragement: Write the compassionate statement you want to rehearse.
Want to practice distress tolerance with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha