Self-Soothe Basics
What is the purpose of Self-Soothe skills?
To calm yourself during strong emotions without making things worse.
Name something visual that can help you Self-Soothe.
Looking at calming images, colors, or nature.
What is the purpose of IMPROVE skills?
To help you get through a hard moment safely.
What kind of Imagery can help calm you?
Imagining a safe or peaceful place.
You’re overwhelmed in class. Which Self-Soothe sense could you use?
Any — vision, hearing, touch, etc.
Self-Soothe uses what?
Your five senses.
Give one example of a hearing-based Self-Soothe skill.
Listening to calming music or nature sounds.
The “I” in IMPROVE stands for…
Imagery.
Give one example of finding Meaning in a moment.
Reminding yourself why you are trying or what your values are.
You’re frustrated and want to snap at someone. Which IMPROVE skill could help first?
Relaxation or One-Thing-at-a-Time.
True or False: Self-Soothe skills fix the problem.
False — they help you get through the moment.
What smell-based skill might help calm you?
Scented lotion, fresh air, or a familiar smell.
The “M” in IMPROVE stands for…
Meaning.
What does “Prayer” mean in IMPROVE?
Connecting to something larger — can be religious or grounding/reflective.
You notice your hands shaking. What Self-Soothe touch skill can help?
Holding something warm or cool.
What happens in your body when you Self-Soothe?
The body becomes calmer and more grounded.
True or False: Slow, mindful tasting can be a Self-Soothe skill.
True.
The “R” in IMPROVE stands for…
Relaxation.
Give one example of “One Thing at a Time.”
Focusing only on walking, only on breathing, or only on one task.
You feel stuck in negative thoughts. Which IMPROVE skill helps shift your thinking?
Imagery or Meaning.
Why is Self-Soothe helpful in a crisis?
It slows emotions so you can think clearly again.
Give one example of a touch-based Self-Soothe skill.
Holding something soft, warm, cool, or textured.
What is the overall goal of IMPROVE?
To reduce the intensity of emotions in a crisis.
What is a small, safe “Vacation” in DBT terms?
Brief mental break — closing eyes, stepping away, small reset.
You need a quick reset before talking to a teacher. Which IMPROVE skill helps?
Vacation (brief break) or Encouragement (positive self-talk).