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 — 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.
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
What is happening right now? Choose any that apply.
How much time do you have right now?
Section B
Pick 1–3 coping skills
Choose what feels most doable right now. Each skill has its own timer. Check "done" when you finish.
You can choose up to 3 skills at a time.