DBT PalTrack Your DBT Skills in Seconds
Track emotions, practice skills, and stay consistent with your DBT therapy—in seconds, not minutes.
A practice companion for the time between sessions. DBT Pal supports your work with your therapist; it doesn't replace it.
Two new tools help you practice skills in the moment and notice patterns over the week, so you walk into your next session with more to work with.
Talk through a hard moment and get walked through the DBT skill that fits it, one step at a time. Grounded in the skills your therapist teaches.
Each week, a plain-language summary of your diary cards: which emotions came up, which skills helped, and what might be worth raising in session.
Log your first diary card in under a minute
DBT skill recommendations based on your entries
Updates the moment you log an urge, emotion or skill
Exercises surfaced when you need them
Bronze, silver, gold & platinum achievements
A glimpse into the simple, intuitive interface designed to support your DBT practice.
Log your first entry in under a minute
Quick stats and suggested actions
Personalized guidance when you need it
Breathing, grounding, and meditation
Track patterns with AI summaries
DBT is a skills-based therapy for people whose emotions run intense. Here's what it actually involves, who it helps, and how the four skill modules work.
Want to start DBT but not sure how? Here's how to find a program, what it costs, what to expect in the first weeks, and how to begin practicing skills today.
Journaling prompts built around real DBT skills — mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Use them to practice between sessions.
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 more losing paper diary cards.
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.
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 account needed. Your diary entries are stored on your device, and backups use your personal iCloud only when enabled. We collect anonymous usage analytics and crash reports, never the text of your entries. AI Coach messages are sent to our AI service to generate replies.
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.
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.