DBT Skills Training Module: Distress Tolerance
This is a self-compassionate approach to managing distress through the I.M.P.R.O.V.E. the Moment DBT Skill. By using imagination, finding meaning, practicing prayer and relaxation, you can encourage growth and healing while taking care of yourself in a mindful way.
(I) – IMAGINE. Imagine better times, a peaceful place and your favorite things to shift your inner experience.
(M) – MEANING. Find meaning in the situation at hand. Consider what you have learned, what you can still learn from it, and brainstorm how you can use the experience to help yourself and others heal and grow.
(P) – PRAYER. Find a quiet place within yourself, using whatever words feel right to you. Let your heart fill with gratitude and give thanks for things you see as blessings in your life.
(R) – RELAXATION. Breathe deeply, progressively relaxing each muscle of your body; from head to your feet. Practice ‘Progressive Muscle Relaxation.’
(O) – ONE MINDFULNESS. Practice one-mindfulness by focusing on just one thing at a time. Move at a gentle pace, taking in the fullness of the present. When you notice your mind drifting to the past, the future, or following too many thoughts and emotions, draw it back with a deep breath and refocus on the one thing you are doing in the present.
(V) – VACATION. Give yourself permission to take a break. Sometimes, right then and there – a physical or mental one. Give yourself a staycation, a daycation – or maybe just walk outside for a moment for a change of scenery. Do it when you can and when you must.
(E) – ENCOURAGE. Encourage yourself to keep moving forward. Have self-compassion as you encourage putting one foot in front of the other in your own way, at your own pace. Remind yourself often that you’re doing the best you can with what you’ve got (including emotional bandwidth). Affirm: “I’m doing a good job. I’m doing the best I can.” Encouragement and affirmation improves mental health.
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 