DBT PalTrack Your DBT Skills in Seconds
A smarter, more supportive DBT routine — with personalized AI guidance.
Chat with a supportive AI coach trained in DBT skills
Personalized summaries that analyze your diary patterns
Bronze, silver, gold & platinum achievements
DBT skill recommendations based on your entries
See if your diary is complete and track your streak
Exercises surfaced when you need them
A glimpse into the simple, intuitive interface designed to support your DBT practice.
Quick stats and suggested actions
Personalized guidance when you need it
Breathing, grounding, and meditation
Track patterns with AI summaries
Dialectical Behavior Therapy is powerful, but most people struggle with the daily practice that makes DBT effective. Paper diary cards get lost. Remembering skills takes effort. Tracking emotions isn’t always intuitive. And when life gets stressful, the habits slip.
DBT Pal helps you stay consistent by giving you an easy, structured way to:
It’s DBT, made practical.
Explore 10 practical DBT distress tolerance exercises to enhance your coping strategies and emotional regulation skills today.
Learn practical DBT skills for emotion regulation and everyday use. Discover techniques to enhance your emotional well-being today.
Practical support for using DBT coping skills consistently. How to reduce friction when emotions are high and therapy homework feels overwhelming.
Everything you need to track your progress and build consistent DBT skills, without the complexity.
Log urges, emotions, intensity, and DBT skills in under 30 seconds. No friction, just fast tracking.
Step-by-step breathing, grounding, and mindfulness exercises to reduce overwhelm and improve practice.
Add and edit your own urges, emotions, and skills. Fully customizable to match your therapy goals.
Scheduled prompts keep you consistent without constant thinking. Build the habit that sticks.
Secure backups ensure your diary follows you between devices. Never lose your progress.
PDF export of selected dates for therapy sessions or personal review. Share what matters.
Get personalized DBT skill recommendations based on the emotions and urges you log.
Grounding, breathing, and mindfulness exercises surfaced exactly when you need them.
See at a glance whether your diary is complete, plus your streak, skills used, and total entries.
Chat with a supportive AI coach trained in DBT skills. Get personalized guidance when you need it most.
Receive personalized summaries that analyze your diary patterns and provide tailored suggestions.
Celebrate your progress with bronze, silver, gold, and platinum achievements as you build consistency.
Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy focused on helping people regulate emotions, tolerate distress, improve relationships, and practice mindfulness. It’s widely used for anxiety, depression, impulsivity, and emotional sensitivity.
A core part of DBT is daily tracking — recording emotions, urges, skills used, and what happened throughout the day. This helps you spot patterns, track progress, and stay grounded.
But the traditional DBT diary card was designed for paper, not for how people actually live today.
Research shows that DBT works best when practiced consistently, not just in therapy sessions. When you track your emotions and skills every day, you can:
Even five minutes of tracking can help you stay mindful and intentional.
Modern life moves fast — and your diary card should keep up.
A DBT app gives you:
This is why digital DBT tools are becoming the standard.
DBT Pal fits seamlessly into your daily routine, making skill tracking effortless.
Quick entry form captures urges, emotions, and skills in seconds. No complicated menus.
Access guided exercises when you need them. Build confidence through consistent practice.
Review trends and patterns over time. Share insights with your therapist when helpful.
DBT Pal is built with privacy first. No accounts, no analytics, no data collection. Your entries are stored on your device, and backups use your personal iCloud only when enabled. You remain fully in control of your information.
Start free with core features. Upgrade to Premium for the full DBT experience.
Everything you need to get started
or $3.99/month — save ~48% annually
Subscriptions are managed through the App Store. Cancel anytime.
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For urgent issues or technical support, please include your device model and iOS version in your message.
DBT Pal is designed to make DBT simple, approachable, and sustainable. Whether you’re working with a therapist or practicing DBT on your own, the app helps you stay engaged with your skills every single day.
Emotions can shift throughout the day. DBT Pal’s daily check-in makes it easy to record:
DBT Pal includes guided versions of core DBT skills, such as:
You can practice skills in the moment or explore them at your own pace.
DBT Pal helps you stay on track with:
The app’s insights make it easy to spot improvements. You can view:
Your entries are stored privately on your device or iCloud backup.
DBT Pal is designed for anyone wanting emotional resilience and better daily mental health habits.
No — it’s a companion tool.
Yes.
Free to download with optional premium upgrades.
Yes — DBT skills are evidence-based for both.