IMPROVE the Moment
A DBT distress tolerance worksheet for the seven IMPROVE skills, with examples and space for personalized versions of each strategy.
1-page fillable PDF · US Letter (prints on A4) · Distress tolerance
- Approach / concern
- DBT
- Technique
- Distress tolerance
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the IMPROVE the Moment?
IMPROVE the moment is a set of DBT crisis survival skills that change the experience of a painful moment through imagery, meaning-making, prayer, relaxing actions, one-mindfulness, brief vacations and self-encouragement.
Why it works
IMPROVE skills are part of the DBT distress tolerance module, helping people tolerate pain without making situations worse (Linehan, 2015).
When to use it
- Emotional crises
- Situations that can’t be changed immediately
- Grief, illness and waiting periods
- DBT skills groups
How to use it in session
- Introduce each skill with examples.
- Help the client personalize each one.
- Choose one or two to practise this week.
- Review what helped.
- Combine with other distress tolerance skills.
Clinician tips
- Prayer can be adapted to secular forms (inner wisdom, the universe).
- Brief vacations should be time-limited.
- Encouraging statements work best in the client’s own words.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Do I have to be religious to use the prayer skill?
No. It can involve connecting with something larger than yourself, inner wisdom or simply acceptance.
How is this different from ACCEPTS?
ACCEPTS focuses on distraction; IMPROVE focuses on changing how you experience the moment.
References
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Linehan, M. M. (2015). DBT skills training handouts and worksheets (2nd ed.). Guilford Press.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
