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IMPROVE the Moment

IMPROVE the Moment
Dialectical Behavior Therapy (DBT)
🌱 Resource activation 🎨 Imagery

A seven-element set of techniques for improving the subjective experience of the present moment without changing the situation itself. When the problem stays, but the quality of experiencing the moment can be raised. Includes imagery of a safe place, finding meaning, prayer, relaxation, attention to small pleasures, a strategic break from the problem, and self-encouragement.

Step-by-step guide

  1. I — Imagery: imagine a calm place in detail — sounds, smells, colors (5–10 minutes)
  2. M — Meaning: find meaning in the current pain — for what? What will you learn?
  3. P — Prayer: to a higher power, the universe — to release and ask for help
  4. R — Relaxation: a warm bath, massage, relaxing music, yoga
  5. O — One thing: focus on one small pleasure right now
  6. V — Vion: strategically postpone the problem for a short time — "until tomorrow"
  7. E — Encouragement: speak to yourself as you would to your best friend

When to use

  • In chronic pain or long-term stress that cannot be solved quickly
  • In losses and uncontrollable circumstances
  • As a daily practice for sustaining quality of life
  • When despair is rising
  • For the prevention of suicidality in prolonged crises

Key phrases

This problem cannot be solved right now. But you can improve this concrete day. Pick two or three from IMPROVE: a calm-place image, find meaning, one small pleasure

Follow-up questions

Which of these feels available right now?
What meaning do you see in what is happening?
What would you say to a friend in this situation? Say it to yourself

Alternative phrasings

You do not need to solve everything today. What one small good thing can you do for yourself?
A vion from the problem — three hours. Then you come back to it

Warnings

  • ⚠️ Do not use in an acute crisis — more urgent interventions are needed (TIPP, STOP)
  • ⚠️ Prayer requires respect for the client's beliefs — do not impose
  • ⚠️ It can be heard as denial of real pain — validate first

Source: Linehan, M. M. (1993, 2015). Based on positive psychology and coping techniques

chronic pain loss despair quality of life coping

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Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.