When to Use These Tools

Explore an interactive map of DBT skills organized by emotion intensity and goals. Click any node to jump into the specific tool.

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Intensity (0–100)

Distress Tolerance

Examples & Applications

General Examples

It’s hard to think or focus → TIPP (ice)
It’s hard to stop crying → TIPP (paced breathing)
You feel sad or spaced out → TIPP (intense exercise)
You feel agitated → Self‑soothing (scented lotion)
You feel hopeless → IMPROVE (meaning‑making)
You are ruminating → Distraction (contributing)
You have ineffective urges → STOP
You are feeling impulsive → Pros and Cons

Suggested Skills

Tip: Use skills back & forth as needed. Choose based on intensity, effectiveness, and long‑term goals.