The first set of skills for Distress Tolerance – STOP, TIP, Pros & cons, Self-soothe – are about internal regulation or thought processes.  This next one uses both internal and external resources.  The acronym IMPROVE is about boosting mental ability and emotional regulation when a situation can’t be solved or mitigated immediately.  It’s a way to gain tolerance for distress.  Below is the IMPROVE acronym and some examples for each option (taken from DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan).

I – Imagery

• Imagine everything going well
• Imagine a relaxing scene
• Imagine hurtful emotions draining out of you
• Remember a happy time and imagine yourself in it again

M – Meaning

• Find purpose of meaning in a painful situation
• Focus on any positive aspects of the situation you can think of; repeat these in your mine
• Remember, listen to, or read about spiritual values

P – Prayer

• Open your heart to God
• Ask for strength to bear the pain
• Turn things over to God

R – Relaxation

• Take a hot bath or shower
• Get a massage or do some stretching
• Breathe deeply
• Change your facial expression

O – One thing

• Focus your entire attention on just what you are doing
• Keep your mind in the present moment
• Focus your entire attention on something physical, body sensations, exercise, etc.

V – Vacation

• Take a one hour breather from work
• Turn off your phone for a day
• Get in bed and pull the covers over your head
• Go to the beach, the woods, or the park
• Get a magazine and read it with chocolates 😊

E – Encouragement

• Pick an encouraging phrase and repeat it:
  → I will make it out of this
  → This too shall pass
  → I will be okay
  → I am doing the best I can