336
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission 
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). distress tolerance Handout 9   (Distress Tolerance Worksheets 7–7b)
improving the m oment
A way to remember these skills is the word improve .
With imagery:
Imagine very relaxing scenes.
Imagine a secret room within yourself. Furnish 
it the way you like. Close and lock the door on 
anything that can hurt you.
Imagine everything going well.
Make up a calming fantasy world.Imagine hurtful emotions draining out of you 
like water out of a pipe.
Remember a happy time and imagine yourself 
in it again; play out the time in your mind 
again.
Other:  
With meaning:
Find purpose or meaning in a painful situation.
Focus on whatever positive aspects of a painful situation you can find.
Repeat these positive aspects in your mind.Remember, listen to, or read about spiritual values.
Other:  
With prayer:
Open your heart to a supreme being, God, or your own Wise Mind.
Ask for strength to bear the pain.Turn things over to God or a higher being.
Other:  
With relaxing  actions :
Take a hot bath or sit in a hot tub.
Drink hot milk.