15 Easy IMPROVE Skill Group Activities

14/10/2024

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General Instructions for Therapists

As you guide clients through these IMPROVE skill activities, the goal is to help them learn how to improve the moment during emotional crises by using different techniques such as visualization, finding meaning, relaxation, and self-encouragement. The IMPROVE skill encourages clients to shift their perspective and take steps to cope with distress in a way that feels more manageable and calming.

Encourage clients to explore each method and reflect on which ones work best for them in different emotional situations.

General Instructions for Clients

Today’s activities focus on practicing the IMPROVE skill, which helps you manage emotional distress by improving the moment. IMPROVE stands for Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation (taking a mental break), and Encouragement. Each part of this skill provides a way to change your perspective or emotional state when you’re feeling overwhelmed.

These exercises will guide you through each part of the IMPROVE skill, helping you find ways to manage distress more effectively. After each exercise, we’ll reflect on how it felt and how you might use it in the future when dealing with emotional distress.

What is the IMPROVE Skill in DBT?

The IMPROVE skill in Dialectical Behavior Therapy (DBT) is designed to help you manage emotional crises by using various techniques to improve the moment. It includes:

  1. Imagery: Visualizing a peaceful scene or imagining a positive outcome.
  2. Meaning: Finding meaning in your experience, whether it’s learning from it or seeing its importance.
  3. Prayer: Connecting with a higher power or practicing a moment of mindfulness and quiet.
  4. Relaxation: Engaging in activities that relax your body and mind, like deep breathing or stretching.
  5. One thing in the moment: Focusing completely on the present task to avoid getting overwhelmed.
  6. Vacation: Taking a mental break by imagining a peaceful getaway or physically taking time away from a situation.
  7. Encouragement: Offering yourself kind words and self-compassion.

By practicing these techniques, you can shift your emotional state and find ways to cope during distressing moments.

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15 IMPROVE Skill Activities

Activity 1: Imagining a Peaceful Place

Intro to activity:
This activity helps clients practice the “Imagery” part of the IMPROVE skill by visualizing a peaceful, calm place to help distract from distressing emotions and create a sense of calm.

How to practice this activity:

Prompt:
“We’re going to focus on using imagery to improve the moment. The goal is to visualize a peaceful, calming place that helps shift your focus away from distress and bring relaxation.”

Preparation:
The therapist asks clients to close their eyes and think of a peaceful place, whether it’s a real location they’ve been to or an imagined space like a beach, forest, or garden.

Guidance:
Therapist says: “Close your eyes and imagine a place where you feel calm and safe. Picture yourself in this place—what do you see, hear, and feel? Focus on the details of the environment, and let the peacefulness of the scene wash over you.”

Experience:
Clients spend 5-10 minutes visualizing their peaceful place, paying attention to the details of the scene. The therapist encourages them to focus on how imagining this place helps reduce their emotional distress.

Observation:
Clients reflect on how they felt after visualizing their peaceful place. Did the imagery help distract from their distressing emotions and bring a sense of calm?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine a peaceful place? Did the visualization help you shift your emotions and improve the moment?”

Reflection:
Reflect on how using imagery can help you manage emotional distress. In a group, the therapist might ask: “How could imagining a peaceful place help you calm down during times of emotional crisis?”

Activity 2: Finding Meaning in Your Experience

Intro to activity:
This activity helps clients practice the “Meaning” part of the IMPROVE skill by reflecting on how they can find meaning or purpose in their current emotional experience, helping them shift their perspective.

How to practice this activity:

Prompt:
“We’re going to focus on finding meaning in your current emotional experience. The goal is to reflect on how you can learn or grow from what you’re feeling, helping shift your perspective and improve the moment.”

Preparation:
The therapist asks clients to think about a difficult emotion they’ve been experiencing, such as sadness, anger, or anxiety, and reflect on how they might find meaning or personal growth in that experience.

Guidance:
Therapist says: “When you feel overwhelmed, try asking yourself what you can learn from the situation. Is there a way this experience is helping you grow or teaching you something valuable? Reflect on what this moment might mean for your personal journey.”

Experience:
Clients spend 5-10 minutes reflecting on the meaning they might find in their emotional experience. The therapist encourages them to focus on how finding meaning can shift their perspective and help them cope with the situation.

Observation:
Clients reflect on how they felt after finding meaning in their experience. Did reflecting on the purpose of the emotion help them feel more in control and improve the moment?

Discussion:
After the activity, the therapist asks: “What did it feel like to find meaning in your emotions? Did reflecting on the purpose of your feelings help shift your perspective and make the moment more manageable?”

Reflection:
Reflect on how finding meaning in your experiences can help you manage emotional distress. In a group, the therapist might ask: “How could reflecting on the meaning behind your emotions help you cope with difficult situations?”

Activity 3: Practicing Prayer or Mindful Connection

Intro to activity:
This activity helps clients practice the “Prayer” part of the IMPROVE skill by connecting with a higher power or practicing mindfulness, helping them find inner peace during moments of distress.

How to practice this activity:

Prompt:
“We’re going to focus on using prayer or mindful connection to improve the moment. The goal is to connect with something bigger than yourself—whether through spiritual prayer or mindful silence—to help bring a sense of calm and relief.”

Preparation:
The therapist asks clients to choose whether they’d like to practice spiritual prayer or a moment of mindful silence. Clients are encouraged to find a comfortable position where they can reflect quietly.

Guidance:
Therapist says: “If you practice prayer, take a moment to speak with your higher power or reflect on your spiritual beliefs. If you prefer mindfulness, sit quietly and focus on your breath, letting go of any thoughts or distractions. Use this moment to reconnect with yourself and your sense of peace.”

Experience:
Clients spend 5-10 minutes practicing prayer or mindfulness, focusing on finding inner peace and connection. The therapist encourages them to reflect on how this practice helps improve their emotional state.

Observation:
Clients reflect on how they felt after practicing prayer or mindfulness. Did connecting with a higher power or practicing mindful silence help reduce distress and bring a sense of peace?

Discussion:
After the activity, the therapist asks: “What did it feel like to connect with your spiritual beliefs or practice mindfulness? Did it help you feel more centered and calm?”

Reflection:
Reflect on how practicing prayer or mindfulness can help you manage emotional crises. In a group, the therapist might ask: “How could taking time for spiritual or mindful reflection help you cope during difficult moments?”

Activity 4: Engaging in a Relaxation Exercise

Intro to activity:
This activity helps clients practice the “Relaxation” part of the IMPROVE skill by engaging in a relaxation exercise, such as deep breathing, progressive muscle relaxation, or gentle stretching.

How to practice this activity:

Prompt:
“We’re going to focus on using relaxation techniques to improve the moment. The goal is to help your body and mind relax by engaging in calming exercises that reduce tension and stress.”

Preparation:
The therapist asks clients to choose a relaxation technique, such as deep breathing, stretching, or progressive muscle relaxation. Clients are encouraged to find a comfortable position where they can relax.

Guidance:
Therapist says: “As you practice your chosen relaxation technique, focus on letting go of tension in your body. Whether you’re breathing deeply, stretching, or relaxing your muscles, let the exercise bring calmness to your body and mind.”

Experience:
Clients spend 5-10 minutes practicing their chosen relaxation exercise, paying attention to the release of tension and how it affects their emotional state. The therapist encourages them to focus on how the physical relaxation helps improve the moment.

Observation:
Clients reflect on how they felt after engaging in the relaxation exercise. Did releasing physical tension help reduce their emotional distress and bring a sense of calm?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice relaxation? Did engaging in physical relaxation help calm your emotions and improve the moment?”

Reflection:
Reflect on how practicing relaxation exercises can help you manage emotional distress. In a group, the therapist might ask: “How could using relaxation techniques during emotional crises help you feel more calm and in control?”

Activity 5: Focusing on One Thing in the Moment

Intro to activity:
This activity helps clients practice the “One thing in the moment” part of the IMPROVE skill by focusing entirely on one task or experience, helping them stay present and avoid feeling overwhelmed.

How to practice this activity:

Prompt:
“We’re going to focus on doing one thing in the moment to improve the situation. The goal is to focus fully on one task or experience, helping you stay present and avoid feeling overwhelmed by other worries.”

Preparation:
The therapist asks clients to choose one simple activity they can focus on completely, such as coloring, folding paper, or arranging objects. Clients are encouraged to focus only on the task at hand.

Guidance:
Therapist says: “As you focus on your chosen task, let go of any distractions or other thoughts. Bring your full attention to what you’re doing—whether it’s coloring, folding, or arranging objects. Focus on the details of the task and let the rest of the world fade away for a moment.”

Experience:
Clients spend 5-10 minutes focusing entirely on their chosen task, paying attention to the details and staying present in the moment. The therapist encourages them to notice how focusing on one thing helps reduce emotional overwhelm.

Observation:
Clients reflect on how they felt after focusing on one task. Did staying present and focusing on one thing help them feel less overwhelmed and more grounded?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on one thing in the moment? Did it help you avoid feeling overwhelmed and improve your emotional state?”

Reflection:
Reflect on how focusing on one task at a time can help you manage distressing emotions. In a group, the therapist might ask: “How could staying present and focusing on one thing help you cope with difficult situations?”

Activity 6: Taking a Mental Vacation

Intro to activity:
This activity helps clients practice the “Vacation” part of the IMPROVE skill by taking a mental break, imagining themselves in a peaceful, enjoyable location to help reduce emotional distress.

How to practice this activity:

Prompt:
“We’re going to focus on taking a mental vacation to improve the moment. The goal is to take a break from distress by imagining yourself in a relaxing or enjoyable location where you can recharge.”

Preparation:
The therapist asks clients to close their eyes and think of a place they would love to visit—whether it’s a beach, a mountain cabin, or a quiet park. This can be a real or imagined place.

Guidance:
Therapist says: “Close your eyes and picture yourself in this location. What do you see around you? What sounds do you hear? Imagine the warmth of the sun or the cool breeze on your skin. Let yourself fully experience this vacation in your mind, and focus on how relaxed and happy you feel in this place.”

Experience:
Clients spend 5-10 minutes visualizing their mental vacation, paying attention to the details of the location and how it makes them feel. The therapist encourages them to focus on how this break helps improve their emotional state.

Observation:
Clients reflect on how they felt after taking a mental vacation. Did imagining themselves in a peaceful location help reduce emotional distress and bring a sense of calm?

Discussion:
After the activity, the therapist asks: “What did it feel like to take a mental vacation? Did imagining yourself in a relaxing place help you recharge and improve the moment?”

Reflection:
Reflect on how taking a mental vacation can help you manage emotional distress. In a group, the therapist might ask: “How could taking short mental breaks help you cope during stressful situations?”

Activity 7: Self-Encouragement and Positive Self-Talk

Intro to activity:
This activity helps clients practice the “Encouragement” part of the IMPROVE skill by using positive self-talk to build self-compassion and encourage themselves during emotional challenges.

How to practice this activity:

Prompt:
“We’re going to focus on using self-encouragement to improve the moment. The goal is to practice speaking kindly to yourself, offering words of support and encouragement to help reduce distress.”

Preparation:
The therapist asks clients to think of a difficult emotion they’ve been dealing with, such as anxiety or sadness. Clients are encouraged to practice offering themselves positive, compassionate self-talk.

Guidance:
Therapist says: “When you feel emotionally overwhelmed, speak kindly to yourself as you would to a close friend. Tell yourself that it’s okay to feel this way and that you’re doing your best. Offer yourself words of encouragement like, ‘You can handle this,’ or, ‘This feeling will pass.’”

Experience:
Clients spend 5-10 minutes practicing positive self-talk, focusing on offering themselves kindness and encouragement. The therapist encourages them to notice how self-compassion helps improve their emotional state.

Observation:
Clients reflect on how they felt after using self-encouragement. Did speaking kindly to themselves help reduce distress and bring a sense of calm and support?

Discussion:
After the activity, the therapist asks: “What did it feel like to offer yourself encouragement and self-compassion? Did positive self-talk help you feel more supported and improve the moment?”

Reflection:
Reflect on how practicing self-encouragement can help you manage emotional distress. In a group, the therapist might ask: “How could using positive self-talk help you get through difficult emotional experiences?”

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Activity 8: Relaxing with Guided Meditation

Intro to activity:
This activity helps clients practice the “Relaxation” part of the IMPROVE skill by following a guided meditation to help relax their mind and body during moments of emotional distress.

How to practice this activity:

Prompt:
“We’re going to focus on using guided meditation to improve the moment. The goal is to engage in a relaxing meditation that helps calm both your body and mind.”

Preparation:
The therapist leads the group in a simple, guided meditation focused on relaxation. Clients are asked to sit comfortably and close their eyes.

Guidance:
Therapist says: “As you close your eyes, focus on your breath. Inhale slowly, hold for a moment, and exhale. Imagine tension leaving your body with each breath. Let your muscles relax, starting from your head and moving down to your feet. Focus on the calmness that comes with each exhale.”

Experience:
Clients spend 5-10 minutes participating in the guided meditation, focusing on their breath and the relaxation of their muscles. The therapist encourages them to pay attention to the calm and relaxation they feel during the meditation.

Observation:
Clients reflect on how they felt after the guided meditation. Did focusing on their breath and relaxing their muscles help reduce emotional distress and improve the moment?

Discussion:
After the activity, the therapist asks: “What did it feel like to engage in guided meditation? Did it help you feel more relaxed and centered?”

Reflection:
Reflect on how guided meditation can help you manage emotional distress. In a group, the therapist might ask: “How could practicing meditation help you calm down during emotional crises?”


Activity 9: Writing Encouraging Notes to Yourself

Intro to activity:
This activity helps clients practice the “Encouragement” part of the IMPROVE skill by writing positive and encouraging notes to themselves, which they can refer to during moments of distress.

How to practice this activity:

Prompt:
“We’re going to focus on writing encouraging notes to ourselves. The goal is to write down positive messages or affirmations that you can use when you’re feeling overwhelmed.”

Preparation:
The therapist provides clients with paper and pens, asking them to think of a positive message they’d like to write to themselves—something that would offer support during an emotional challenge.

Guidance:
Therapist says: “Take a moment to think about what you would want to hear when you’re feeling overwhelmed. Write down a positive message or affirmation for yourself, something that reminds you that you’re strong and capable of handling tough situations.”

Experience:
Clients spend 5-10 minutes writing encouraging notes or affirmations to themselves. The therapist encourages them to keep these notes somewhere visible or accessible to remind themselves of their inner strength.

Observation:
Clients reflect on how they felt after writing the notes. Did writing encouraging messages help boost their mood and give them a sense of support?

Discussion:
After the activity, the therapist asks: “What did it feel like to write positive messages to yourself? Did writing these notes help you feel more supported and encouraged?”

Reflection:
Reflect on how writing encouraging notes to yourself can help you manage emotional distress. In a group, the therapist might ask: “How could keeping these notes on hand help you during difficult emotional moments?”

Activity 10: Finding Meaning in Group Connection

Intro to activity:
This activity helps clients practice the “Meaning” part of the IMPROVE skill by reflecting on the sense of connection and support they find in their group therapy experience, helping them feel less isolated during emotional challenges.

How to practice this activity:

Prompt:
“We’re going to focus on finding meaning in the connections we build in this group. The goal is to reflect on how the support of others can help you feel less alone and more understood during moments of emotional distress.”

Preparation:
The therapist asks clients to reflect on the ways in which being part of a therapy group has provided support, understanding, or connection. Clients are encouraged to think about how these connections help them cope.

Guidance:
Therapist says: “Reflect on the support you’ve received in this group. Think about how sharing your experiences and hearing from others helps you feel less alone. Let the connections you’ve made here remind you that you don’t have to face difficult emotions on your own.”

Experience:
Clients spend 5-10 minutes reflecting on the sense of connection and support they feel in the group. The therapist encourages them to think about how these connections improve their ability to cope with emotional challenges.

Observation:
Clients reflect on how they felt after reflecting on group support. Did thinking about the sense of connection in the group help reduce emotional distress and bring a feeling of belonging?

Discussion:
After the activity, the therapist asks: “What did it feel like to reflect on the support and connection you’ve found in the group? Did thinking about this connection help you feel less isolated?”

Reflection:
Reflect on how group connection can provide meaning during emotional challenges. In a group, the therapist might ask: “How can the support of others help you find meaning and manage emotional distress?”

Activity 11: Visualization of Overcoming Obstacles

Intro to activity:
This activity helps clients practice the “Imagery” part of the IMPROVE skill by visualizing themselves overcoming a current challenge, helping build resilience and confidence during distressing situations.

How to practice this activity:

Prompt:
“We’re going to focus on using imagery to visualize yourself overcoming a current challenge. The goal is to picture yourself successfully navigating through the situation, which can help improve your confidence and reduce distress.”

Preparation:
The therapist asks clients to close their eyes and think about a current challenge or stressful situation they’re facing. Clients are encouraged to visualize themselves handling this challenge calmly and effectively.

Guidance:
Therapist says: “Close your eyes and picture yourself facing the challenge. Now, imagine yourself handling it with strength and calmness. See yourself finding solutions, staying grounded, and successfully overcoming the obstacle. Let this image help boost your confidence in your ability to manage difficult emotions.”

Experience:
Clients spend 5-10 minutes visualizing themselves overcoming the challenge, paying attention to how this image makes them feel. The therapist encourages them to focus on how imagining success can improve their emotional resilience.

Observation:
Clients reflect on how they felt after visualizing themselves overcoming the challenge. Did imagining success help them feel more confident and reduce their emotional distress?

Discussion:
After the activity, the therapist asks: “What did it feel like to visualize yourself successfully overcoming the challenge? Did this imagery help boost your confidence and improve the moment?”

Reflection:
Reflect on how visualization of success can help you manage emotional distress. In a group, the therapist might ask: “How could imagining yourself overcoming challenges help you feel more resilient during difficult situations?”

Activity 12: Creating a Meaningful Affirmation

Intro to activity:
This activity helps clients practice the “Meaning” part of the IMPROVE skill by creating a personal affirmation or mantra that holds meaning for them and can provide emotional support during difficult times.

How to practice this activity:

Prompt:
“We’re going to focus on creating a personal affirmation or mantra that has meaning for you. The goal is to create a phrase that brings comfort and strength when you’re feeling distressed.”

Preparation:
The therapist provides clients with paper and pens, asking them to reflect on a personal value or belief that gives them strength during difficult times. Clients will use this reflection to create their own affirmation.

Guidance:
Therapist says: “Take a moment to think about what brings you strength during hard times—whether it’s a belief, a value, or a piece of wisdom. Now, write down an affirmation or mantra based on that meaning, something that reminds you of your inner strength and resilience.”

Experience:
Clients spend 5-10 minutes creating a personal affirmation or mantra. The therapist encourages them to keep this affirmation as a reminder during difficult emotional moments.

Observation:
Clients reflect on how they felt after creating their affirmation. Did having a meaningful affirmation help reduce their distress and bring a sense of inner strength?

Discussion:
After the activity, the therapist asks: “What did it feel like to create an affirmation that has personal meaning for you? Did this process help strengthen your ability to cope with distress?”

Reflection:
Reflect on how creating meaningful affirmations can help you manage emotional distress. In a group, the therapist might ask: “How could using personal affirmations help you stay grounded and supported during emotional challenges?”

Activity 13: Engaging in a Breathing Exercise for Relaxation

Intro to activity:
This activity helps clients practice the “Relaxation” part of the IMPROVE skill by engaging in a slow, mindful breathing exercise designed to help reduce emotional distress and improve the moment.

How to practice this activity:

Prompt:
“We’re going to focus on using mindful breathing to relax and improve the moment. The goal is to use slow, deep breaths to help calm your body and mind.”

Preparation:
The therapist asks clients to sit in a comfortable position and close their eyes. Clients are encouraged to focus entirely on their breath throughout the exercise.

Guidance:
Therapist says: “As you close your eyes, begin by taking a slow, deep breath in through your nose. Hold it for a moment, then exhale slowly through your mouth. Continue this pattern—inhale, hold, exhale—letting each breath help you relax more deeply. Focus only on the rhythm of your breath.”

Experience:
Clients spend 5-10 minutes practicing deep, mindful breathing. The therapist encourages them to focus on how the slow, steady breaths help reduce tension and improve their emotional state.

Observation:
Clients reflect on how they felt after practicing mindful breathing. Did focusing on their breath help reduce emotional distress and bring a sense of calm?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on your breath during this exercise? Did mindful breathing help calm your emotions and improve the moment?”

Reflection:
Reflect on how mindful breathing can help you manage emotional distress. In a group, the therapist might ask: “How could using mindful breathing help you stay calm and focused during emotional challenges?”

Activity 14: Writing a Gratitude List

Intro to activity:
This activity helps clients practice the “Meaning” part of the IMPROVE skill by writing a gratitude list, which can help them shift their focus to positive aspects of their life during emotional distress.

How to practice this activity:

Prompt:
“We’re going to focus on using gratitude to improve the moment. The goal is to write a list of things you’re grateful for, which can help shift your focus away from distress and toward the positive aspects of your life.”

Preparation:
The therapist provides clients with paper and pens. Clients are asked to reflect on things, people, or experiences in their life that they are thankful for, no matter how big or small.

Guidance:
Therapist says: “Take a moment to think about the things in your life that bring you joy, comfort, or peace. Write down at least three things you’re grateful for right now. This can be anything—small daily comforts or bigger life experiences. Let this practice help you focus on the positive.”

Experience:
Clients spend 5-10 minutes writing their gratitude lists, focusing on the positive aspects of their life that bring meaning or joy. The therapist encourages them to reflect on how this practice shifts their emotional focus.

Observation:
Clients reflect on how they felt after writing the gratitude list. Did focusing on gratitude help reduce their emotional distress and bring a more positive perspective?

Discussion:
After the activity, the therapist asks: “What did it feel like to write a list of things you’re grateful for? Did focusing on gratitude help shift your emotions and improve the moment?”

Reflection:
Reflect on how focusing on gratitude can help you manage emotional distress. In a group, the therapist might ask: “How could practicing gratitude help you stay grounded and positive during difficult times?”

Activity 15: Taking a Short Mindful Walk

Intro to activity:
This activity helps clients practice the “One thing in the moment” part of the IMPROVE skill by going for a short, mindful walk and focusing entirely on the present moment.

How to practice this activity:

Prompt:
“We’re going to focus on taking a short mindful walk to improve the moment. The goal is to stay fully present in the moment, focusing on the sights, sounds, and sensations around you during the walk.”

Preparation:
The therapist asks clients to stand and get ready for a short, slow walk around the room or outside. Clients are encouraged to focus entirely on their surroundings during the walk.

Guidance:
Therapist says: “As you walk, focus on each step you take. Notice how your feet feel as they touch the ground. Pay attention to the sounds you hear and the sights around you. Stay fully present in this moment, letting go of any thoughts about the past or future.”

Experience:
Clients spend 5-10 minutes going on a short mindful walk, paying attention to their surroundings and staying present. The therapist encourages them to reflect on how focusing on the present helps improve their emotional state.

Observation:
Clients reflect on how they felt after the mindful walk. Did staying present during the walk help reduce emotional distress and bring a sense of calm?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the present moment during the walk? Did staying mindful help improve your emotional state?”

Reflection:
Reflect on how taking mindful walks can help you manage emotional distress. In a group, the therapist might ask: “How could practicing mindfulness during walks help you stay present and grounded during emotional challenges?”

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