DBT Distress Tolerance Tools vs Robin Z

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.

The Robin App was developed in the Psychiatry and Psychotherapy Clinic for Children and Adolescents in Zurich. The aim of this App is to allow you to keep a record of your feelings in a format similar to a diary. The App also provides you with information and tips about how you can deal better with everyday life, and when you encounter difficulties and struggles. The following can be found in the App “Robin”: - Logbook: Here you can write about your mood, psychological issues, medication you are taking and other special events. -Symptoms: Here you will find information about different types of psychiatric symptoms and helpful ways and strategies to better cope with them. - Crisis Plan: This where you can create a plan for what you should do when a crisis situation arises. Having this written down and easily accessible will help you deal with the situation and get well again. - Weekly goals: Here you can create a list of goals you’d like to achieve each week. - Library: This is a place where you can build strength to help you deal with day to day problems. You have space where you can write a list of all your strengths. You also have space for a gratitude diary in which you can write about positive events and experiences that happen to you. You can open and read these at any time, and if you’re finding things tough and feeling down they can help you get better again. The library is also a place where you can find suggestions for positive and fun activities you can do to help brighten up your mood and day. Warning: This App is not a replacement for appropriate medical treatment and management. This App is not intended to replace medical treatment, nor should it be viewed as such. This App is not a medical product in the sense of the Swiss Medical Devices Ordinance (MepV). If you have suffer from any of the symptoms (Menu: Symptoms), you should talk with an adult person and consider about getting help from a psychotherapist. Privacy Notice Data collected by the App is stored in its private directory. This data is protected by the operating system and is inaccessible by other software on the device. The App does not transfer, or store, any data on the internet, and no data is stored outside of its private directory. All data collected by the App can be deleted at any time by the user via the option “Settings/Reset App”. Note that it is not possible to retrieve data deleted in this manner.