# DBT Skills & Diary Card — Coping & Emotional Regulation

> Simple DBT skills and emotional regulation check-in app for overwhelm. (iPhone/iPad app by Raymond Rothwell.)

- Source: https://appshunter.io/ios/app/dbt-skills-and-diary-card/id6761807368 (this page in markdown: same URL + `.md`)
- Developer: [Raymond Rothwell](https://appshunter.io/developer/1848273847)
- Category: Health & Fitness, Medical
- Price: Free with in-app purchases
- Rating: 5.00/5 from 3 App Store ratings · 3 written reviews indexed
- Age rating: 4+
- Requires: iOS 15.0 · 24 MB
- Languages: American English
- Released: 2026-04-12
- Data updated: 2026-11-09
- Monetization: free
- User reviews in markdown: https://appshunter.io/ios/app/dbt-skills-and-diary-card/id6761807368/reviews.md

## What is DBT Skills & Diary Card?

When your brain shuts down, open this.

Some moments you can't think, can't decide, can't do the "right" coping thing you know you should. This is for those.

DBT Skills & Diary Card is a check-in app for when you're overwhelmed, spiraling, or just done. It's built around DBT and designed to ask almost nothing of you.

No streaks. No pressure. No homework.
Open it, do one small thing, close it. That's the whole point.

Completely free. No subscription, no ads, no account. Optional tips, if you ever want to say thanks, unlock nothing.

WHEN THINGS SPIKE
Tap "I need a moment" for something to do right now:

• A guided breath
• A grounding prompt (5-4-3-2-1)
• Opposite action, in one step
• A crisis line one tap away, for when it's more than a moment

No setup. No thinking required.

CHECK IN, YOUR WAY
Quick sliders, no wrong answers, nothing to score:

• Mood, anxiety, stress, urges
• Custom check-ins for what you actually track

Over time you build a record of how your days felt, without it becoming another task.

YOUR DBT DIARY CARD
Log the DBT skills you actually used: TIPP, mindfulness, opposite action, self-soothe, distraction, radical acceptance, check the facts, cope ahead. Press and hold any skill to see what it means. Add your own, too.

REFLECT WITHOUT JUDGMENT
At the end of the day, a short reflection. Not a score. Not a streak. Just a note that you showed up.

PRIVATE BY DEFAULT
• Face ID/Touch ID/passcode lock
• No account
• No social features
• Nothing to share
• Your data stays on your device

Export anytime: a clean file for yourself or your therapist.

SHAPED BY PEOPLE WHO USE IT
Many of these features came from feedback by people practicing DBT. Reviews are read, and they shape what gets built next.

Built around DBT, for anyone working through it, managing BPD, practicing emotional regulation, or who just gets overwhelmed. If other apps felt like too much, this one was built to do less.

Because when everything's too much, less is exactly what you need.

This is a self-help tool. It isn't therapy, a diagnosis, or emergency care. If you're in danger, call or text 988 in the US or Canada, or find a local line at findahelpline.com.

Privacy Policy: https://dahvio.com/dbt-daily-privacy.html
Terms: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

## Key features

- Immediate coping strategies
- Guided breathing and grounding exercises
- Mood and urge tracking
- DBT skills logging
- Private, device-based data storage
- Data export for therapists

## Pricing and in-app purchases

Base price: Free.

**One-time purchases**

| Purchase | Price | Type |
| --- | --- | --- |
| Small tip | $1.99 | one-time |
| Medium tip | $4.99 | one-time |
| Large tip | $9.99 | one-time |


## Is DBT Skills & Diary Card safe?

Not enough ratings yet to assess DBT Skills & Diary Card.

## Is DBT Skills & Diary Card legit?

DBT Skills & Diary Card appears legitimate, with a few gaps. The AppsHunter Legitimacy Score for DBT Skills & Diary Card is 65 out of 100 points across 7 verification signals from App Store and developer data.

## Recent user reviews (3 of 3)

All indexed reviews: https://appshunter.io/ios/app/dbt-skills-and-diary-card/id6761807368/reviews.md

### 5/5 — Gentle and straight forward

*2026-09-19*

I found this app after someone mentioned this on a forum, and I decided to give it a shot. It is exactly what I need to keep track of things in a simpler way. The gentle tone used makes it more authentic and welcoming too

### 5/5 — Great dev, great app

*2026-05-05*

It’s a simple app but that’s the point, getting out of your way to make sure it offers the least friction possible towards consistently logging mood and coping mechanisms.

The dev is responsive to suggestions, has added features on request, is very reasonable.

Looking forward to more and seeing how this evolves!

### 5/5 — Refreshing

*2026-04-12*

Love how simple, easy, and stress-free this app is! Slotting it into my daily routine!

## Frequently asked questions about DBT Skills & Diary Card

### What is DBT Skills & Diary Card?

DBT Skills & Diary Card is a free self-help tool designed to provide immediate coping strategies and emotional regulation support. It allows users to quickly check in with their mood and track the DBT skills they use throughout the day.

### Is DBT Skills & Diary Card free to use?

Yes, DBT Skills & Diary Card is completely free to use. It does not have any subscriptions, ads, or require an account. There are optional tips available if users wish to show support.

### What kind of coping strategies does DBT Skills & Diary Card offer?

When feeling overwhelmed, the app offers immediate options such as a guided breath exercise, a grounding prompt (like the 5-4-3-2-1 technique), and one-step opposite action. It also provides a one-tap connection to crisis lines.

### How does DBT Skills & Diary Card help with tracking emotions?

Users can quickly check in using simple sliders for mood, anxiety, stress, and urges. The app also supports custom check-ins for specific things users want to track, creating a record of daily feelings without pressure.

### Can I log the DBT skills I use with DBT Skills & Diary Card?

Yes, the app includes a feature to log specific DBT skills you've utilized, such as TIPP, mindfulness, opposite action, and more. You can also add your own custom skills and press and hold any skill to see its meaning.

### Is my data private with DBT Skills & Diary Card?

Absolutely. The app is private by default, with options for Face ID/Touch ID/passcode lock. No account is required, there are no social features, and all your data stays securely on your device. You can export your data at any time.

### How often is DBT Skills & Diary Card updated?

The app was last updated on October 31, 2026, with version 1.1.3. Features are often shaped by user feedback, suggesting ongoing development based on user needs.

### What devices is DBT Skills & Diary Card available on?

DBT Skills & Diary Card is available for iPhone, iPad, and iPod. It has an age rating of 4+.

## Version history (last 5 releases)

### 1.1.3 — 2026-10-31

• A crisis line on the "I need a moment" screen: call or text 988 in the US and Canada, or find a local helpline anywhere else.
• The name under the app icon is now DBT Diary.
• "I need a moment" now fits smaller iPhones, even with a tool expanded.
• You can now leave a small tip in the app (Settings → Support the app). It unlocks nothing; everything stays free.
• Holidays coming up? From Nov 20, a gentle Cope Ahead plan for the hard parts sits on Today. Tap "Not this year" to hide it.
• Fixed: a good mood no longer makes a day read as heavier in your reflection and History.

### 1.1.2 — 2026-09-17

You can now lock DBT Daily with Face ID, Touch ID, or your passcode — your entries, kept private. Find it under the new settings screen (tap the gear icon on History).

### 1.1.1 — 2026-08-29

Improvements to the App Store experience

### 1.1.0 — 2026-07-24

DBT Daily is now free — the whole app, no paywall, no catch. Every tool, every skill, the diary card, all of it.

If the app has helped you and you'd like to chip in, there's a quiet "buy me a coffee" link tucked in the History tab. It's never expected — the app is yours either way.

Also new: a calmer app icon to match.

### 1.0.8 — 2026-06-12

Bug fixes and improvements

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## More apps by Raymond Rothwell

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All apps by Raymond Rothwell: https://appshunter.io/developer/1848273847

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-11-09.*