DBT PalTrack Your DBT Skills in Seconds
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.
Learn how to effectively use a DBT diary card template for emotional regulation and practice practical DBT skills with the DBT Pal app.
Explore how the DBT Pal iOS app simplifies tracking emotions, urges, and skills, enhancing your DBT journey. Download now!
Explore how DBT diary apps like DBT Pal can enhance your emotional tracking, skill practice, and overall well-being in Dialectical Behavior Therapy.
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.
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.
A glimpse into the simple, intuitive interface designed to support your DBT practice.
Log emotions, urges, and intensity levels with a clean, organized interface
Practice mindfulness and grounding with step-by-step audio guidance
DBT Pal is built with privacy first. Your diary entries are encrypted and stored securely. We never sell your data or share it with third parties. You control what you export and who you share it with.
Glanceable weekly trends showing urges, emotion intensity, and skills used. Identify patterns without overwhelming data visualization.
Visual insights launching soon
Have questions or feedback? We'd love to hear from you. Send us a message and we'll respond as soon as possible.
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.