387distress tolerance WorksHeet 7a   (Distress Tolerance Handout 9)
improve the m oment
Due Date:       Name:                   Week Starting:  
Practice each IMPROVE skill twice, and describe your experience as follows:
When did you practice this skill, and 
what did you do to practice?What was going on that 
was painful or stressful (if 
anything)?How 
much 
time 
passed in 
doing this 
skill?rate before/after skill use
Conclusions or questions  
about this skills practiceDistress tolerance 
(0 = I can’t stand it; 
5 = I can definitely 
survive)Emotion
Negative 
emotion 
intensity 
(0–100)Positive 
emotion 
intensity 
(0–100)
Imagery: / / /
/ / /
Meaning: / / /
/ / /
Prayer: / / /
/ / /
Relaxation: / / /
/ / /
One thing: / / /
/ / /
Vacation: / / /
/ / /
Encouragement: / / /
/ / /
Adapted from an unpublished worksheet by Seth Axelrod, with his permission.
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission to photocopy this worksheet is granted to purchasers of 
this book for personal use only (see copyright page for details). Purchasers may download a larger version of this worksheet from www.guilford.com/dbt-  worksheets .