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Free Emotional Regulation Tools

Master your emotions with evidence-based DBT (Dialectical Behavior Therapy) techniques. Learn to identify, understand, and regulate intense emotions effectively.

✓ DBT-based techniques✓ Evidence-based✓ Build resilience

Emotional Regulation Toolkit

DBT skills for managing intense emotions

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💡What is DBT?

Dialectical Behavior Therapy (DBT) is an evidence-based therapy that teaches skills for:

  • • Managing intense emotions without making things worse
  • • Tolerating distress when you can't immediately solve a problem
  • • Improving relationships through better communication
  • • Being present and mindful in difficult moments

These skills are especially helpful for anger, anxiety, depression, and emotional overwhelm.

Quick Reference Guide:

In a crisis? → Use STOP or TIPP
Unhelpful emotion? → Try Opposite Action
Can't solve it now? → Ride the Wave
Need more help? → Full guide

Learn More About Emotional Regulation

Deepen your understanding of emotional regulation with our comprehensive guides and evidence-based strategies.

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Emotional Regulation Skills

Complete DBT guide

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Managing Anxiety Naturally

Regulate anxious emotions

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Emotional Burnout Recovery

Prevent emotional exhaustion

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Realistic Recovery Expectations

Set achievable goals

Try Our Other Free Tools

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Anxiety Relief

Instant anxiety techniques

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Burnout Assessment

Check your burnout risk level

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Mindfulness Exercises

Start your meditation practice

Medical Disclaimer: This app is not a substitute for professional medical advice. Always consult qualified mental health professionals for proper diagnosis and treatment. In emergencies, contact 911 or 988 Crisis Lifeline.