"IMPROVE the Moment" for Distraction

There are moments when a client (or even ourselves) just hits a wall. The emotions are too big, too loud, too right now to even think about processing them. In those instances, trying to dive into deep emotional work is like trying to have a serious conversation in the middle of a rock concert. That’s when I recommend one of my absolute go-to DBT skills, IMPROVE the Moment. It comes from the Distress Tolerance module of DBT, which basically means it's there for when things are just too overwhelming to deal with directly. And honestly, for my work, especially with the incredible, intense, and often dramatic teens I see, it's a lifeline. It doesn’t "fix" the problem, but it creates a vital space to breathe. Think of it as hitting the pause button on a runaway train of emotion, just long enough to see the tracks again.

A lot of people, myself included when I first learned it, might think it is a method of avoidance. And yes, you're right to question that. But the genius of IMPROVE is that it's an intentional, skillful distraction when you're in a moment of crisis. It's not about stuffing feelings down forever; it's about not drowning in them right now. When a client's distress is at a 9 or a 10 out of 10, their brain isn't online for complex thought. Their amygdala (the "fight or flight" center) is in overdrive. Trying to ask, "What are you feeling?" at that point is futile. We need to bring that emotional intensity down, even if it’s just a notch or two, so they can access their wise mind again (another powerful DBT tool).

I’ve seen firsthand how incredibly powerful this skill can be.

• With teens, it's often about finding that safe place. Their world is so immediate, so visceral. Telling them to "just breathe" can feel dismissive. But suggesting they put on their favorite hype song, or letting them lose themselves in a complex video game for a bit – that’s speaking their language. It's giving them permission to step away from the emotional fire, knowing they will come back to it.

• The "P" (Pushing Away) is key. Sometimes, for just a few minutes, we can literally push away the overwhelming thought. "Okay, for the next 10 minutes, we are not thinking about that. We are thinking about this absurd cat video." And surprisingly, it works. The brain can only hold so much at once.

• The "V" (Vacation) is a quiet superpower. For me, sometimes it's just reminding myself of why I'm doing what I'm doing. It anchors me. For clients, it's a gentle nudge: "What kind of person do you want to be at this moment? What do you care about?" It subtly shifts focus from the pain to purpose.

Here’s a quick run-through of the letters, with a personal spin on how I often see them play out:

• I - Imagery: Not just happy places. Sometimes it's imagining a protective shield, or picturing yourself successfully navigating the crisis.

• M - Meaning: Finding a purpose in the suffering. (This one’s tougher in the moment, but powerful in reflection.)

• P - Prayer (or a spiritual practice): Connecting to something larger than yourself. For many teens, this might be journaling or mindful meditation.

• R - Relaxation: Deep breaths, progressive muscle relaxation, a warm bath. Simple, but so easily forgotten.

• O - One Thing in the Moment: Total mindfulness immersion. Like really tasting that ice cream, or feeling the rhythm of a song.

• V - Vacation (brief): A short escape. A favorite book, a show, a quick walk around the block.

• E - Encouragement: Being your own cheerleader. "You can get through this." "This feeling won't last forever."

  
  

By: Joesph Fanska LPC, LCPC