DBT PalTrack Your DBT Skills in Seconds
DBT has a reputation as "the borderline therapy," and that's where it started. What it actually targets is emotion dysregulation: emotions that hit too hard, arrive too fast, and stay too long. That pattern shows up across a lot of different diagnoses, which is why the same skills help people whose conditions look very different on paper.
If you're in immediate danger, contact a crisis line or emergency services rather than relying on self-guided tools.
DBT was created for BPD and first tested with people at chronic risk of suicide. Most of the research on DBT is in these groups.
DBT was created specifically for borderline personality disorder. Learn how all four skill modules address emotional intensity, relationships, and identity.
DBT was first built for people at high risk of suicide and self-harm. The skills for riding out an urge, what treatment involves, and where to get help.
As the skills proved useful beyond BPD, DBT spread to conditions where emotional intensity is central.
DBT targets depression through behavioral activation, opposite action, and emotion regulation. Early, promising evidence for treatment-resistant depression.
DBT targets the emotional dysregulation behind eating disorders. Learn which skills help with binge eating, bulimia, and anorexia, and what the evidence suggests.
DBT is not the primary treatment for OCD, but distress tolerance skills can support ERP compliance. An honest look at where DBT fits and where it doesn't.
You don't need a diagnosis to use DBT skills. Plenty of people learn them because one part of life keeps going sideways.
DBT provides concrete skills for managing anger — from TIPP for acute episodes to opposite action for chronic patterns. Practical, evidence-informed guidance.
DBT isn't the first-line treatment for anxiety, but specific skills can make a real difference. Learn which ones help and what the evidence says.
DBT-A adapts the program for adolescents and usually involves caregivers directly.
People who get the most out of DBT tend to recognize some version of this:
If that's familiar, the skills are likely relevant whatever label, if any, a clinician has given it.
None of this makes the skills useless in those cases. It means DBT as a full program may not be the right primary treatment.
Diary cards, urge logging, and skill tracking in about two minutes a day. Private and on-device.
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