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  • IMPROVE The Moment

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    paola
    12 views7 pages
    This document provides guidance on using distress tolerance skills to improve difficult moments. It lists prompts for remembering positive past experiences, imagining positive futures, finding inspiration or meaning, using prayer and mindfulness exercises, engaging in self-soothing activities, accepting difficult emotions and situations, taking mini breaks from stressors, and using self-encouragement or affirmations. The overall goal is to manage distressing emotions and get through hard times.

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    IMPROVE-the-Moment

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    This document provides guidance on using distress tolerance skills to improve difficult moments. It lists prompts for remembering positive past experiences, imagining positive futures, finding inspiration or meaning, using prayer and mindfulness exercises, engaging in self-soothing activities, accepting difficult emotions and situations, taking mini breaks from stressors, and using self-encouragement or affirmations. The overall goal is to manage distressing emotions and get through hard times.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    12 views7 pages

    IMPROVE The Moment

    Uploaded by

    paola
    This document provides guidance on using distress tolerance skills to improve difficult moments. It lists prompts for remembering positive past experiences, imagining positive futures, finding inspiration or meaning, using prayer and mindfulness exercises, engaging in self-soothing activities, accepting difficult emotions and situations, taking mini breaks from stressors, and using self-encouragement or affirmations. The overall goal is to manage distressing emotions and get through hard times.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 7

    IMPROVE

    the
    Moment
    Use this Distress Tolerance skill to get you
    PASTE PHOTO HERE

    through difficult moments.

    WHEN RUMINATING ABOUT THE PAST... www.DBTSelfHelp.com

    Remember & LIST times/things you did you're proud of or were successful at

    Remember & LIST any good memories or people from your past who were
    kind/helpful

    Describe your safe place

    WHEN RUMINATING ABOUT THE FUTURE...


    Imagine good things happening

    Imagine yourself as a superhero able to save the day

    Imagine that your wildest fantasy came true


    IMPROVE
    the
    Moment
    Use this Distress Tolerance skill to get you
    through difficult moments.
    www.DBTSelfHelp.com
    A SILVER LINING...
    What do you believe about suffering? Is there a purpose?

    What have you learned through suffering?

    Have you ended a toxic relationship or gotten loser to anyone?

    WHAT INSPIRES YOU?


    What inspires you?

    What or whom do you live for?

    How can you bring this inspiration into your daily life?
    IMPROVE
    the
    Moment
    Use this Distress Tolerance skill to get you
    through difficult moments.

    WITH WORDS...
    Do the "Why Me?" prayer. How do you feel?
    www.DBTSelfHelp.com

    Do the Distress prayer. Ask for help or release. How do you feel?

    Do the Acceptance prayer. Ask for the courage to accept what is. How do you feel?

    WITH MEMORIES...
    When have you felt the presence of a higher power in your life?

    What are you thankful for?


    IMPROVE
    the
    Moment
    Use this Distress Tolerance skill to get you
    www.DBTSelfHelp.com
    through difficult moments.

    MINDFULNESS...
    What are your favorite Mindfulness exercises?

    Concentrate on your breathing. Describe what happened.

    SELF-SOOTHE...
    How can you be kind to your body right now?

    Choose an activity that caters to your senses. How do you feel afterward?

    ACCEPTANCE...

    What do you need to accept to be able to relax?


    IMPROVE
    the
    Moment
    Use this Distress Tolerance skill to get you
    through difficult moments.

    LETTING GO...
    What painful emotions can you let go of? www.DBTSelfHelp.com

    What situations do you need to accept to be in the moment?

    MINDFULNESS...

    Sing a song and stay with each note, each word

    Balance an egg on the short side

    Memorize something important to you

    Pick a shape or a color and count every time it appears around you

    Choose a random object and list 20 possible uses for it

    How do you feel now?


    IMPROVE
    the
    Moment
    Use this Distress Tolerance skill to get you
    through difficult moments.
    www.DBTSelfHelp.com
    MINI BREAKS...
    What recreation can you do for 5 minutes?

    What can you do to relax without getting up?

    VACATION FROM ADULTHOOD...


    What adult task can be pushed to tomorrow?

    What can you do to bring childlike joy into your life?

    DON'T FORGET...

    Put a time limit on your vacation so it doesn't become avoidance!


    IMPROVE
    the
    Moment
    Use this Distress Tolerance skill to get you
    through difficult moments.

    CHEERLEADING... www.DBTSelfHelp.com

    What gets you hyped up?

    What would you say to a loved one or child?

    Write your favorite cheerleading statements or affirmations

    Where can you place your statements so you see them often?

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