DBT Coping Toolkit

Skills for surviving, managing, and thriving

Rooted In Hope Therapy, PLLC

How are you right now?

Slide to your current distress level — the toolkit will highlight what's most helpful.

CalmModerateCrisis

Coping Skills Card Deck — Tap any card to flip it and read the full skill instruction. Use these during sessions or keep them handy on your phone.

● Crisis Survival

● Daily Stress Management

● Emotion Regulation

● Triggers & Urge Surfing

My Coping Toolbox — Build your personal coping plan. Select the skills that resonate with you, add your own ideas, and save your plan for quick reference.

🚨 When I'm in Crisis

Choose skills for your highest distress moments (8-10)

🌿 For Daily Stress

Skills to weave into your everyday routine (3-6)

💜 For Big Emotions

When emotions feel overwhelming but you're not in crisis (5-7)

🌊 For Urges & Triggers

When you notice an urge building (4-7)

Coping Skills Wheel — Can't decide what to try? Spin the wheel and let it choose for you. Every skill is a good skill when you're willing to try.

Quick Grounding Breath

Tap the circle to begin a 4-4-4-4 box breathing cycle

Tap to Start