Improving the Moment: Using DBT Skills to Cope With Distress
When emotions feel overwhelming, it can be hard to think clearly, make decisions, or feel hopeful that the moment will pass. Dialectical Behavior Therapy (DBT) offers practical, compassionate tools for getting through intense emotional states without making things worse. One of these tools is Improving the Moment.
Improving the moment doesn’t mean denying pain or forcing positivity. It means finding ways to make a difficult moment more tolerable while your nervous system settles.
What Is “Improving the Moment” in DBT?
Improving the moment is a DBT distress tolerance skill designed to help people cope during periods of intense emotional pain. Rather than trying to solve the problem immediately, this skill focuses on reducing suffering in the present moment.
It is especially helpful when:
Emotions feel unmanageable
You feel stuck, overwhelmed, or hopeless
The situation cannot be changed right away
You are tempted to engage in impulsive or harmful behaviors
The goal is to survive the moment safely until you are able to access more effective coping or problem-solving skills.
The IMPROVE Skills Explained
In DBT, IMPROVE is an acronym representing different ways to improve the moment:
I — Imagery
Use your imagination to create a calming or comforting mental image. This might be a peaceful place, a memory of safety, or visualizing yourself getting through the situation successfully.
Imagery can help shift attention away from distress and activate a sense of calm.
M — Meaning
Finding meaning does not mean minimizing pain. Instead, it involves asking how this moment fits into a larger picture—such as personal growth, values, or resilience.
You might reflect on:
What this experience is teaching you
How surviving this moment aligns with your values
Ways you’ve endured hardship before
P — Prayer (or Intention)
Prayer in DBT is not limited to religious practice. It can include setting an intention, asking for strength, or connecting to something greater than yourself—such as nature, humanity, or inner wisdom.
This step can help reduce isolation and foster hope.
R — Relaxation
Relaxation techniques help calm the body, which in turn helps regulate emotions. Examples include:
Slow, deep breathing
Progressive muscle relaxation
Listening to soothing music
Taking a warm shower or bath
Relaxation works best when practiced gently and without pressure.
O — One Thing in the Moment
This skill involves focusing your full attention on one activity at a time. Mindful engagement can interrupt rumination and reduce emotional intensity.
Examples include:
Washing dishes mindfully
Walking while noticing sights and sounds
Engaging fully in a simple task
V — Vacation (Briefly)
A vacation doesn’t mean avoiding responsibilities long-term. It means allowing yourself short breaks from stress.
This could look like:
Stepping outside for fresh air
Taking a short rest
Watching a comforting show
Sitting quietly for a few minutes
Even small pauses can help reset the nervous system.
E — Encouragement
Encouragement involves speaking to yourself with kindness and support. During distress, self-talk often becomes harsh or hopeless.
Examples of encouraging statements include:
“This is hard, and I can get through it.”
“I don’t have to solve everything right now.”
“This feeling will change.”
Encouragement helps counter shame and emotional overwhelm.
Why Improving the Moment Works
Improving the moment works because it helps regulate the nervous system during times of acute stress. When the body begins to settle, emotions naturally become more manageable.
Rather than escalating distress, these skills create space—allowing you to respond thoughtfully instead of reacting impulsively.
When to Use Improving the Moment
This DBT skill is especially helpful during:
Panic or intense anxiety
Emotional crises
Urges to self-harm or use substances
Relationship conflict
Moments of hopelessness or despair
It is not meant to replace long-term healing, but to support you in the moment when emotions peak.