🌤️ Distress Tolerance Coping Tool

A quick, practical check-in to help you get through intense moments safely. This is a reflection + coping support tool, not diagnosis or therapy.

🆘 Get Help Now

If you feel unsafe or in immediate danger, contact local emergency services right now.

To find emotional support helplines in your country, visit findahelpline.com.

A) Right now check-in

Distress level (0–10)

What’s happening right now?

If you selected “other”, add a few words:

Time available

1 min 3 min 5 min 10 min

B) Pick 1–3 coping skills

Tip: choose the ones that feel most doable right now.

🧾 Coping Plan Summary

What helped (mini rating): One kind next step

If you feel unsafe, get help now, visit https://emotionalintelligencedeveloper.com/ or use this link: findahelpline.com. If there is immediate danger, contact local emergency services.