Emotional Intelligence
Developer
Developer
Distress Tolerance Coping Tool
A quick, practical check-in to help you get through intense moments safely. Choose what feels most doable right now.
This is a reflection and coping support tool. It is not diagnosis or therapy. If you feel unsafe or in immediate danger, contact local emergency services.
Get help now
If you feel unsafe or in immediate danger, please contact your local emergency services now. If you can, tell someone near you what is happening.
To find emotional support helplines in your country, visit findahelpline.com.
To find emotional support helplines in your country, visit findahelpline.com.
Section A
Right now check-in
Your distress is very high right now. You do not have to handle this alone. Reaching out to someone you trust can help. The skills below can still be used one step at a time.
What is happening right now? Choose any that apply.
How much time do you have right now?
Section B
Pick 1 to 3 coping skills
Not sure where to start? Choose your situation above, then tap "Suggest skills for me". Each skill has its own timer. It ticks "done" for you when the timer ends.
You can choose up to 3 skills at a time.