IMPROVE
In DBT (Dialectical Behavior Therapy), IMPROVE is part of the Distress Tolerance skills, specifically used to help someone get through a crisis without making it worse.
It stands for:
Imagery
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Close your eyes. Picture a solid wall or locked door between you and gambling.
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Imagine your bank account growing and debts shrinking because you chose not to gamble.
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See yourself a year from now, free, in control, and proud.
Meaning
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Remind yourself: “Not gambling today means I’m protecting my future, my money, and my relationships.”
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Anchor to your personal “why” (e.g., your kids, your health, your goals).​
Prayer (or Perspective)
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If spiritual: “Give me strength to get through this urge.”
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If secular: “I choose to surrender this craving and let it pass.”
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Repeat until you feel a shift.
Relaxation
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Try 4-7-8 breathing: inhale 4, hold 7, exhale 8 (repeat 3 times).
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Or tense and release muscles from head to toe.
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Notice your body loosening, as the craving loses power.
One Thing in the Moment
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Focus only on what’s in front of you.
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Example: Sip a cup of tea and notice the warmth. Or wash a dish and feel the water.
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The goal is to ground yourself here and now, not in the urge.​
Vacation (brief break)
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Give yourself a mini mental holiday:
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Watch a funny video.
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Listen to calming or uplifting music.
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Step outside for fresh air.
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5–10 minutes is enough to reset.
Encouragement
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Talk to yourself the way you’d talk to a loved one:
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“This craving is temporary. I’ve gotten through urges before.”
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“I don’t need to gamble to cope, I’m stronger than this.”
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Repeat as needed until the intensity lowers.
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How to Use IMPROVE
The idea is to move through these steps in sequence or pick the ones that fit best in the moment. Each one helps create space between you and the urge, so it passes without you acting on it.
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Key Reminder:
Pause. Breathe. IMPROVE. The urge will pass.