DBT Emotion Regulation Tools3.8 - App Store

Emotion Regulation Skills are meant to:
- Stop Unwanted Emotions from happening in the first place
- Stop or Reduce Unwanted Emotions once they start

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 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 Emotional Regulation skills:
. Describe Emotions
. Opposite Action
. Problem Solving
. Accumulate Positives
. Build Mastery, Cope Ahead
. PLEASE
. Mindfulness of Current Emotion

Finally, we'll start you off using the Interactive Tools:
. Understand My Emotion: A common thought is that we feel some way for no reason at all. But did you know that ALL emotions have a reason behind them? Not only that, but they have a specific purpose. The stronger the emotion, the more you should probably look at it. Typically though, there are 3 main reasons:
A) To Motivate Us,
B) To Communicate to Others,
C) To Give Ourself Information
Use this tool to help make sense of your emotions. Even if you dislike how you feel, there is a good reason for how you feel. By understanding why we feel the way we do, we can adjust our trajectory to more effectively improve our situation.

. Emotional Myth Checklist: A common list of beliefs we may have about ourselves or the world we live in. Use this checklist to look more realistically at yourself. And then evaluate if you have these beliefs. By reducing the number of these that you have, you will be empowering yourself.

. Short-Term Happiness: Learn the importance of short-term happiness and how it actually has a great influence on your long-term happiness as well. Then use this tool to help you increase the number of daily positives in your life. You shouldn't live for the short-term, but neither should you live for the long-term.

. Long-Term Happiness: The opposite of Short-Term Happiness, Long-Term happiness cannot be neglected either. Use this tool to help you identify realistic goals, start them, and get the ball rolling.

. Observe & Describe Emotion: Did you know that Emotions are like the wind? They come and go, and will continue to come and go. Sometimes strong, or just a breeze. Sometimes none at all. But they keep coming. By seeing your emotions for what they are, your brain will give you a sense of calm. Use this tool to help you see Emotions for what they are. Not only can it help to deflate negative emotions, but by doing this, we can keep ourselves on track with being our best self.

. Opposite Action Calculator: If you've ever tried Opposite Action, you know it's not intuitive. Use this tool to prep for stressful situations or do Opposite Action on the spot.

. Values & Priorities: This is a tool to help you go through dozens of common Values & Priorities in your life and figure out which are most important. Ever feel like you're wasting your life doing things you don't want to be doing? This is the tool for you. Use it to help align what you do with what is most important.

. My PLEASE Status: These are the skills that your parents probably taught you that as an adult you may completely overlook. Use this tool to help check up on the basics.

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.

* Note that this app can integrate with the Health App by adding 'Mindful Minutes' when you complete Opposite Action Calculator' and 'Understand My Emotion' entries. This is optional.

Version History 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 3.8 05/06/2021 v4.7
• Updated the way in which crashes and bug reports are handled 3.7 03/09/2021 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 3.6 03/05/2021 v3.4
• Fixing a bug that made minimizing the app switch certain text components to 'Dark Mode'. 3.4 02/17/2021 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. 3.2 02/10/2021 v3.1 Thank you for continuing to use our app! Here's what the newest version includes:
• Added a 'Purchases' section which will allow you to upgrade to the full version of the Diary Card and Quiz apps (if you are currently in them), as well as showing you which purchases you've made, and which ones are still available.
• Fixed some of the 'Share' features which crashed the app in the past. Thanks Katrina!
• A bit of refactoring. 3.1 10/23/2019 v3.0 Huge Update! You can now create an online account on our new server! It's brand new, so doesn't have everything we'd like implemented, but here's what you can do now:
• Create an account and login/out on different devices (limited syncing capability currently).
• Backup your data
• See new statistics based on the DBT Community that is updated daily
• Access to a new forum for our users to talk with one another.

Other content:
• New "First Diary Card" video and videos section to consolidate our videos
• New 'Instructional' section which shows all of the skills and an overview, without needing to open a Diary Card first.
• Fixed a typo in the 'Definitions' module. Thanks Steph!
• Enhancements to the keyboard in many areas (some inputs didn't automatically capitalize sentences, and some buttons couldn't be tapped before dismissing the keyboard first). 3.0 09/18/2019 • Added Quick Notes to the Main Menu. You can use this to quickly add notes whenever you want, whether it be for keeping track of your DBT homework assignments, or anything else.
• A new Switch has been added to the 'Generate Reports' section that allows you to add your Quick Notes as the body of your email if you choose to use Email as the way you export.
• Now, when there is a new version of the app, there will be a small notification from the Menu. You can use this to quickly see release notes and update your app as soon as it becomes available. This means less bugs and more features!
• Improved 'Email Developer' information added to better help debug issues.
• Fixed the 'Bug Reports' module so it'll move out of the way of the keyboard in most cases and removed the occasional crash. 2.03 09/05/2018 • Added Quick Notes to the Main Menu. You can use this to quickly add notes whenever you want, whether it be for keeping track of your DBT homework assignments, or anything else.
• A new Switch has been added to the 'Generate Reports' section that allows you to add your Quick Notes as the body of your email if you choose to use Email as the way you export.
• Now, when there is a new version of the app, there will be a small notification from the Menu. You can use this to quickly see release notes and update your app as soon as it becomes available. This means less bugs and more features!
• Improved 'Email Developer' information added to better help debug issues. 2.02 07/19/2018 • Fixed a bug where we left the app in Developer Mode so any new data wasn't being saved! Sorry about that! 2.01 07/15/2018 It's been a long while since our last update, but the most recent version has a ton of new features and has been rebuilt from the ground up!

New Features
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• Recreated some of the tools, and added other new ones. A total of 8 Interactive Tools to help you learn Emotional Regulation.
• Added 7 new modules focused at newer DBT students. These go over the 7 Emotional Regulation DBT Skills.
• Improved Stats and Charts.
• Shared Progress between DBT apps so you can see your entire DBT progress, no matter which app you're using.

New Unseen Features for this, and all our DBT Apps
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• Internationalized... so expect new languages being integrated.
• Cross-Platform support. So if you switch platforms, your progress can be transferred over as well.
• Greatly improve developer experience. We've rewritten this app and our other apps from the ground up, so adding new content is much easier than before. This means that it'll be easier to make bug fixes and add new content than ever before.
• Automated Build System. So instead of it taking an hour or two to upload to the App Store, it'll be a few keystrokes and grabbing a coffee while the computer does all the work of uploading a new version. So in the past, we would hold off of making updates if there were just small changes that needed to be made because it seemed like a waste of time to spend an hour or two just for something as simple as a typo fix. Since the build system is automated, expect quicker and more regular updates.

Thank you to everyone who has supported us in the development of these DBT apps! 2.0 07/14/2018 - Updated some of the text to be more descriptive
- Fixed a few spelling errors 1.6 06/25/2015 - Added the ability for users to switch between this app and our other DBT apps from within this app
- App is now more accessible to people who use VoiceOver 1.5 02/26/2015 - Users can now delete old entries individually.
- Check out our latest DBT App: DBT Trivia & Quiz! 1.4 07/20/2014 - Fixed a bug where looking at previous 'Observe & Describe Emotions' either loaded incorrect information, or crashed the app. 1.2 04/28/2014 - Updated some of the text so that it is larger on all devices
- If you see text that is too small, you can now tap it and get a full screen display of what the text says (this works for headers that for some users have been difficult to read). A few of these headers, when tapped, actually display more information than would be displayed had they not been tapped. 1.1 03/28/2014 1.0 02/11/2014