MORE THAN THERAPYTHE RESOURCE LIBRARY

MODULE 17 / 24 · Distress tolerance · 15–25 MINUTES

Improve the Moment

Make a hard interval more bearable through meaning, attention, rest, and encouragement.

Try the worksheet

Understand the skill

IMPROVE refers to Imagery, Meaning, Prayer or personal reflection, Relaxation, One thing in the moment, a brief Vacation, and Encouragement. Pick what fits; no religious practice or positive reinterpretation is required.

Practice step by step

  1. Identify a difficult but safe interval you need to move through.
  2. Choose one IMPROVE option that respects your beliefs and circumstances.
  3. Practice briefly with permission to stop or change methods.
  4. Return to the next necessary task or support step.

TRY IT · SOLO OR WITH A GROUP

A practice activity

Moment redesign: for a fictional stressful waiting period, create three different options: a grounding image, a personal meaning statement, and a brief practical break.

Group option: Work from a fictional example for five minutes, rehearse or compare choices for five minutes, then discuss one useful adaptation. Pass, write, observe, or work alone.

Your practice worksheet

Writing is optional. Responses stay in this open tab and are not submitted or automatically saved. Closing or refreshing clears them. Avoid names or identifying details. Printing or downloading includes your words.

Use paper or discuss the prompts if you prefer.

Recovery connection

Use a meaningful recovery reminder, a short rest, or compassionate encouragement while waiting for a support appointment.

Facilitator notes

Offer secular reflection and eyes-open grounding. Do not frame trauma or oppression as something a participant must find positive meaning in.

Adaptation and care: A brief vacation means a bounded break, not abandoning safety, treatment, or essential care.

Between-session practice: Choose one manageable situation to try this skill. Notice the context, what you did, and what helped or needs adjusting. An attempt counts as practice even when feelings do not change.

Background and sources

DBT skills concepts originate in Marsha M. Linehan's work. These are original More Than Therapy activities, not reproductions of official worksheets or endorsed materials.

References inform the skill framework; they do not validate these particular exercises. Life-structure modules are DBT-informed applications, not additional standard DBT core modules.