In my DBT Skills Group this week we focused on two more of the Crisis Survival skills within the Distress Tolerance module of DBT. The first was Self-Soothing and the second an acronym known as IMPROVE, or ‘Improve the Moment’.
Regarding the Self-Soothe skill, I have already written a post about it which can be found here. To add to this, below is a list of examples which I have found helpful to get me started when self-soothing is the last thing I feel like doing! (The ticks on the handout represent the activities I feel most able to implement for myself.)
The IMPROVE skill which we also talked about is broken down as follows, with examples included on the handout below:
- Imagery – create a temporary alternate reality for yourself through visualisations and positive reappraisals; allow for some respite from the current situation that is causing you…
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