DBT Apps for BPD: Finding Tools That Support Your Practice
Dialectical Behavior Therapy was originally developed for Borderline Personality Disorder. The skills—mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness—address the core challenges of BPD: emotional intensity, relationship difficulties, identity instability, and impulsive behaviors.
Learning these skills in therapy is one thing. Using them consistently between sessions is another. That's where apps can help—not as replacements for treatment, but as tools that keep skills accessible when you're not in your therapist's office.
What to Look For in a DBT App
Not all mental health apps are designed with DBT specifically in mind. When looking for an app to support DBT practice, consider:
Diary card tracking: The diary card is central to DBT. An app should make it easy to log emotions, urges, and skills used—ideally in the moment rather than days later.
Skills accessibility: Having the four DBT modules available when you need them matters. When you're trying to remember what skill might help, an organized reference can make the difference.
Non-judgmental design: DBT emphasizes a non-judgmental stance. Apps that shame you for missed days or imperfect tracking work against that principle.
Simplicity: When emotions are high, complex interfaces become barriers. The ability to log something quickly matters more than comprehensive data capture.
Privacy: For many people with BPD, privacy and control over personal information are important considerations.
DBT Pal
DBT Pal is designed specifically for DBT practice. It focuses on diary card tracking and skills access:
- Log emotions, urges, and skills used
- Access the four DBT modules with organized skill references
- Set optional reminders for practice
- Export tracking data to share with your therapist
- Simple interface that works during emotional moments
How This Supports BPD Treatment
For people with BPD, the gap between therapy sessions is where the real work happens. DBT Pal helps by:
- Making skills accessible when emotions peak
- Reducing the friction of diary card tracking
- Creating a record of patterns to discuss in therapy
- Supporting consistent practice without requiring perfection
Other Apps That Complement DBT
Beyond DBT-specific apps, some other tools can support your practice:
Mindfulness apps: Apps like Headspace or Calm can support the mindfulness component of DBT, though they're not DBT-specific.
Mood tracking apps: General mood trackers can complement diary card tracking, though they typically don't include urge tracking or skill logging.
Crisis support apps: Apps designed for distress tolerance during crisis moments can be useful alongside DBT skills.
The key is finding tools that work for you without adding another source of pressure or shame.
Apps Are Supplements, Not Replacements
It's worth being clear about what apps can and can't do:
Apps can:
- Keep skills accessible
- Make tracking easier
- Support consistent practice
- Create data for therapy sessions
Apps can't:
- Replace a trained DBT therapist
- Provide the support of a therapy group
- Teach skills with the nuance a therapist brings
- Handle crisis situations on their own
For people with BPD, comprehensive DBT treatment—including individual therapy, skills group, and phone coaching—provides a level of support that no app can replicate. Apps work best as supplements to that treatment.
When an App Helps Most
DBT apps tend to be most useful when:
- You're actively in DBT treatment
- Paper diary cards keep getting lost or filled out late
- You want skills accessible in your pocket
- Consistent tracking has been difficult to maintain
- You want data to bring to therapy sessions
If you're not currently in treatment, apps alone are unlikely to provide the support needed for significant change. Consider them one piece of a larger picture.
Getting Started with DBT Pal
If you're looking for an app to support your DBT practice, DBT Pal offers a focused approach to diary card tracking and skills access.
For more on DBT skills and practice: