So, I’ve been doing DBT for over a year now and first of all it’s the thing that has made the most difference for me. Completely changed my life and how much I am able to manage my emotions and my interactions with others, especially my spouse. And I’m not a person who ever says “changed my life” about anything. So yeah. If you have access, I know not everyone does, I highly recommend DBT. It’s the bees knees.
Anyway, I recently switched therapists to a fully DBT oriented therapist, and she suggested I use this app to track my skill use and stuff and I just wanted to post it here in case it helps anyone else. There are other apps out there but this one is the one I’ve been using and it’s been pretty great so far. And it’s like $5 one time on the iPhone App Store. Not sure if it exists for android or whatever. The other one I just looked at is like $12 a month forever.
The app is cool partly because you can send all the data for the week to your therapist (or whoever, I suppose) by email so they can look at how that week went, with skills use, a motions, behaviors, and also there’s a journal part for writing notes. But also the whole thing is super customizable and there’s info in there about each skill. Etc. It’s pretty great.
So yeah. Here’s a link: https://apps.apple.com/us/app/dbt-diary-card-skills-coach/id479013889
The interface is kinda old and janky looking, but whatever. Once you get used to it it’s pretty easy to use.
Enjoy!