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← User Guide

Toolkit

Tools for the table and for your head. They're built to be used quietly, in the middle of a session, without drawing attention.

Use a grounding exercise

There are 14 exercises, in three groups. Progressive Muscle Relaxation comes in three versions (Upper Body, Lower Body, or Full Body), which makes 16 in all. All of them work silently, so they're fine at a live table.

  1. Open the Toolkit tab and tap Grounding Exercises.
  2. Pick an exercise. For Progressive Muscle Relaxation, pick a version too.
  3. For a breathing or timed exercise, choose how many rounds: 1x, 4x, or Custom, which lets you set your own number with the - and + buttons.
  4. Tap Start. You can Pause and Resume at any time, or tap Stop.

Good to know: the Audio On or Audio Off button controls spoken guidance for that run. It starts from your Audio Guide setting in Profile, which is off by default, and it uses your phone's own voice. Timer On and Timer Off show or hide the countdown. 5-4-3-2-1 Sensory Grounding is self-paced: tap Start, then Next at your own speed, then Finish.

Set a break timer

  1. Open the Toolkit tab and tap Break Timer.
  2. Choose how long: 30 sec, 1, 2, 5, 10, 15, 20, or 30 minutes, or Custom for hours, minutes, and seconds.
  3. Choose your options: Warning at 80% (a chime when 20% of the time is left), End tone, and Keep screen on. Tap an option to switch it on or off.
  4. Pick an Ambient Sound: No Sound, Brown, Pink, Green, Wind, Ocean, or Birds. Then choose Speaker / Headphones or Earpiece (phone).
  5. Tap the start button. It shows your length, for example Start 10-Minute Timer.

While it runs, swipe up on the tray at the bottom to change the sound, speaker, or options without stopping. Tap Cancel in the top corner to end it early. When time's up you'll see Break Complete, with Start Another Break if you want one.

Good to know: a break keeps running if you leave the screen or lock your phone. A Break running bar with the time left appears above the tab bar, and tapping it takes you back. The first time you start a timer, the app asks to send notifications. Say no and the break still works. If the countdown doesn't show on your lock screen, check your phone's setting for showing notification content on the lock screen. The longest custom time is 23:59:59, and minutes and seconds go up to 59, so for 90 minutes enter 1 hour and 30 minutes.

Use the fidget spinner

  1. Open the Toolkit tab and tap Fidget Spinner.
  2. Swipe to spin it.
  3. Double-tap to change its color: Poker, Teal, Red, or Purple.

Good to know: a small counter keeps track of your clockwise and counterclockwise spins. The spinner works without an internet connection. The small link in the top corner (it reads Dark, Light, Sensory, or High Contrast) switches the whole app's theme, and you can change it any time in Profile.

Find a sensory coping skill

Open the Toolkit tab and tap Sensory Coping Skills for a short list of discreet things you can do at the table. Each one is a card you can read, sorted by the kind of sensory input it gives (tactile, proprioceptive, vestibular, or temperature): Chip Shuffling, Fidget Ring, Card Protector, Hand Stretches, Coin Rolling, Pressure Points, Controlled Leg Bounce, and Cold Drink Hold.

Look up a poker term

  1. Open the Toolkit tab and tap Poker Glossary.
  2. Type in Search terms..., or scroll the A to Z list. There are over 100 terms.
  3. Tap a term to open its plain-language definition and an example. Tap another to switch.

Get help right now

If you're having a hard time, the Talk to someone now tile at the bottom of the Toolkit (scroll down past the other tools) calls or texts 988, the free, 24/7 crisis line in the US and Canada. It's always available, even when other parts of the Toolkit need a subscription. If you're outside the US and Canada, 988 won't connect, so please contact your local crisis or emergency service.

Good to know: DealtIn™'s tools are wellness aids, not medical treatment, and they're no substitute for professional care. See our Terms.

After your free trial, Box Breathing, 5-4-3-2-1 Grounding, and the crisis line stay free. See what's free and what needs a subscription.

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