# DBT Distress Tolerance Tools — Learn to not Self Sabotage

> App teaches DBT distress tolerance skills and offers interactive tools for emotional regulation. (iPhone/iPad app by POP POP LLC.)

- Source: https://appshunter.io/ios/app/dbt-distress-tolerance-tools/id955926299 (this page in markdown: same URL + `.md`)
- Developer: [POP POP LLC](https://appshunter.io/developer/574830907)
- Category: Health & Fitness, Lifestyle
- Price: $5.99
- Rating: 3.00/5 from 6 App Store ratings · 7 written reviews indexed
- Age rating: 4+
- Requires: iOS 10.0 · 79 MB
- Languages: English
- Released: 2015-01-21
- Data updated: 2026-07-17
- Monetization: paid
- User reviews in markdown: https://appshunter.io/ios/app/dbt-distress-tolerance-tools/id955926299/reviews.md

## What is DBT Distress Tolerance Tools?

DBT Distress Tolerance Skills are meant to:
- Get through moments of intense emotion WITHOUT MAKING THINGS WORSE
- Sometimes you can't make things better, but you can brave the storm.
DBT Distress Tolerance Skills are NOT for:
- Making your life worth living
- Long-term changes

In DBT, we recognize that not every situation can be made better in the moment. Maybe you're having a fight with someone. Or maybe you're road raging. Whatever the situation, you may not be able to remember your DBT skills and suddenly become saint-like. You're human, and you have emotions. You might not be able to stop being angry when you're in a fight with someone, but you can at least not make things worse by saying every negative thing on your mind until you really hurt the other person.

How this app will help you:

Like all our 'Tools' apps, we'll start you off with a description of what DBT is. While DBT is a set of skills, there is also a sort of culture around it. And a way of teaching/learning it. Getting an overview of what DBT is, you can more easily see where the skills fit in, and where you can most effectively integrate them into your day-to-day.

Then we'll go over the 7 DBT Distress Tolerance skills:
• TIP
• Pros & Cons
• Distract/Soothe/Improve
• Radical Acceptance
• Willingness
• Mindfulness of Current Thoughts
• Half-Smiling

Finally, we'll start you off using the Interactive Tools:
• Suicide Prevention Hotline: While many of us come to DBT with no suicidal thoughts, some of us do. If you aren't already using this hotline as a resource, you may want to consider it. Use this tool to quickly connect to a real person when you are in moments of High Distress. Or even if you have someone else you are worried about, this can be used as well. We'll help dispel some of the stigmas and answer some of the FAQs in this tool as well.

• Fix My Temperature: Did you know that your temperature can have a huge impact on your emotions, and thus thoughts and actions? Use this tool to become more aware of what temperature settings can help trigger you, and what you can do to recognize and remedy this when it does happen.

• My Exercises: One of the fastest ways to deflate distress is through exercise. Not only does it result in your brain creating feel-good chemicals, but it often just gets you physically out of a bad situation temporarily. Use this tool to help you come up with exercises that you can do when you feel Distressed. What you do is important for your activity level.

• My DSI Activities: By going through this set of steps, you can easily go from negative to positive. Use this tool to create a list of activities that work for you in moments of Distress.

• Mental Willingness: Every notice that some days, you feel like you don't want to be doing what you're doing? And as a result, you just make a bad situation worse? By on another day, you just don't care? So suddenly a negative situation becomes neutral, or even positive? Use this tool to help you create that sense of willingness and openness created even in negative situations.

• A Week of Half Smiling: Do you know how to Half-Smile? Do you already practice it? If not, you can use this tool to give yourself challenges when it comes to Half-Smiling. Learn not only how to Half-Smile, but learn through experience how it affects you and your mood.

Many of these tools are powerful while you're first learning DBT. But they are also incredibly powerful as a refresher. Beginners and Advanced DBT practitioners will find value in this app now, and for years to come should they remember to use it.

* Note that this app can integrate with the Health App by adding 'Mindful Minutes' by completing 'Mental Willingness' entries.. This is optional and giving permission will not affect your ability to use this app.

## Key features

- DBT overview
- 7 Distress Tolerance Skills
- Interactive Tools
- Suicide Prevention Hotline access
- Temperature adjustment tool
- Personalized distress activities

## Chart rankings

- #184 in Top Paid · Health & Fitness (US App Store)

## Recent user reviews (7 of 7)

All indexed reviews: https://appshunter.io/ios/app/dbt-distress-tolerance-tools/id955926299/reviews.md

### 5/5 — Awesome app to learn skills for communciation and the Chain Analysis Tool is AWESOME

*2023-02-24, version 3.8*

I have owned this app for a lomg time. It is an incredibly thorough and useful tool for learning DBT skills and tracking. I primarily use the Quiz and Simple Diary Card, but have also used some of the tools in each of the modules. I review them from time to time, and the quiz is a great short cut to thinking about each of the skills.  Videos are available on almost every topic. I also just discovered the Chain Analysis tool.  AWESOME!

### 1/5 — Beware, this app is a SCAM!

*2016-03-13, version 1.4*

This app is a scam.  Just a few lines copied from the Internet.  Minute letters,  awful presentation.... No real tool or tracking!!  Completely useless!

   This app is a BIG SCAM!!  ,  and it had to be made with fraudulent intentions!! Unbelievable!!  The ONLY purpose of this App is to get $$$ from App Store customers!!  

I can't believe I paid $22.99 for this bundle.   Even if it was free, still garbage! I only hope nobody else falls for this!

### 1/5 — Not as useful as it could be

*2015-10-13, version 1.4*

This looks great, but is not formatted to an iPhone.

### 1/5 — Did not work

*2015-06-24, version 1.3*

None of the buttons worked.  All I got when I clicked a button was a "Back" button.

### 5/5 — Love what works

*2015-03-13, version 1.2*

I love this app and have the bundle.  This is the only one that freezes after one option.  Please fix.

### 4/5 — Tolerating distress!

*2015-03-03*

This app is a good supplement to further learning and understanding some of the Distress Tolerance and Emotional Regulation exercises you may have come across in other DBT apps.
One thing I point out: the Five Minute Acceptance Countdown Timer.  Everyone is different; I find this TOP-NOTCH!  What a GREAT tool this has been for me.  I read the book Radical Acceptance, and I liked it.  However, I personally can say I get more out of this simple Acceptance Timer for five minutes than I did from that whole book!  The Acceptance Timer is an ideal follow-up to that book (tho you can use this app without ever reading the book)… once I've completed the five minute acceptance exercise, I find a lot of soothing acceptance happens during upsetting thoughts for the rest of the day.  My thoughts (and feelings) settle much, much easier.  It's a great addition to life.

### 5/5 — Amazingly effective

*2015-01-22, version 1.0*

This app is a great tool for handling tough and distressing times! It's like having a counselor or coach to remind you of skills when you can't think. You'll be able to cope ahead of time too. It's the kind of app I've wanted for a long time!

## Frequently asked questions about DBT Distress Tolerance Tools

### What is DBT Distress Tolerance Tools?

DBT Distress Tolerance Tools is an application designed to teach users the principles and practical application of Dialectical Behavior Therapy (DBT) distress tolerance skills. It aims to help users navigate intense emotional moments without making their situations worse.

### What are the main DBT skills taught in the app?

The app covers seven core DBT Distress Tolerance skills: TIP, Pros & Cons, Distract/Soothe/Improve, Radical Acceptance, Willingness, Mindfulness of Current Thoughts, and Half-Smiling.

### Does DBT Distress Tolerance Tools offer support for suicidal thoughts?

Yes, the app includes an interactive Suicide Prevention Hotline tool. This feature allows users to quickly connect with a real person during moments of high distress, or if they are concerned about someone else.

### How does the 'Fix My Temperature' tool work?

The 'Fix My Temperature' tool helps users understand the impact of body temperature on their emotions and thoughts. It guides users to identify temperature settings that might trigger distress and how to remedy them.

### What is the price of DBT Distress Tolerance Tools?

DBT Distress Tolerance Tools is a paid application, priced at $5.99. This is a one-time purchase for access to all its features.

### What devices is DBT Distress Tolerance Tools available on?

The app is supported on iPhone, iPad, and iPod devices. It is designed for iOS users looking for mental health support tools.

### How often is DBT Distress Tolerance Tools updated?

The app was last updated on May 6, 2021, with version 3.8. While not updated frequently, it provides a stable set of core DBT distress tolerance skills and tools.

### What is the user sentiment for DBT Distress Tolerance Tools?

Based on available data, the app has a rating of 3.0 stars from 6 ratings. This suggests a mixed user reception, with some finding it helpful and others potentially having areas for improvement.

## Version history (last 5 releases)

### 3.8 — 2021-05-06

v3.8
• Added a new free tool: Chain Behavior Analysis. Therapists can view/comment on their clients progress online as well.
• Fixed some of the image selection code
• Updated some third party tools

### 3.7 — 2021-03-09

v4.7
• Updated the way in which crashes and bug reports are handled

### 3.6 — 2021-03-05

v3.6
• Fixed a bug that wouldn't save Therapist Settings once you closed and reopened the app.
• Fixed the email PDF button (wasn't attaching the PDF after generating it)
• Added 'Mindful Minutes' to Integrate with the Health App

### 3.4 — 2021-02-17

v3.4
• Fixing a bug that made minimizing the app switch certain text components to 'Dark Mode'.

### 3.2 — 2021-02-10

v3.2 Thank you for continuing to use our app! Here's what the newest version includes:
• Improved much of the UI to use a more modern look
• Updated some of our third party libraries which should improve performance in certain areas.
• Improved Developer email template.
• Fixed the Therapist Settings page. Updating your settings wasn't working always. Thank you DeAnna for letting me know about this!
• Experimental Therapist Website created which can be used by Therapists to track their client(s)' diary card entries. Details are in the Help section.

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All apps by POP POP LLC: https://appshunter.io/developer/574830907

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-07-17.*