DBT Skills Guide vs Tether

The moment you need a DBT skill is rarely the moment you can go looking for one. DBT Skills Guide puts them where you can reach them: on your phone, fully offline, no account, nothing to set up. A Right Now button on the first screen, and a widget for your home or lock screen, go straight to the skills for a hard moment without any navigating. WHAT IS INSIDE An index of every skill, searchable by name or by what is inside it, for when you remember the skill but not which session taught it. Twelve sessions covering the mindfulness and distress tolerance modules of Dialectical Behavior Therapy. Mindfulness: Wise Mind, the What skills (Observe, Describe, Participate) and the How skills (Non-judgmentally, One-mindfully, Effectively), plus a deeper set of Observe practices you can do anywhere. Distress tolerance: STOP, for the moment before you act on an urge. TIP, for when your body needs to come down fast. ACCEPTS and IMPROVE, for getting through without making things worse. Self-soothing through the five senses. Radical Acceptance and Half-Smiling, for pain you cannot change. Three worksheets you can fill in and keep. WHY EACH SKILL WORKS Every skill carries a short explanation you can tap open: what it is doing, and how strongly the evidence actually supports it. TIP rests on well-established physiology. Wise Mind is a teaching model rather than something anyone can measure. We say which is which, because knowing why a skill works makes you more likely to reach for it. PRIVATE BY DESIGN Everything stays on your device. No account, no sign-in, no analytics, no network requests of any kind. Practice reminders are scheduled locally and nothing leaves your phone. A DAILY REMINDER, IF YOU WANT ONE Off until you turn it on. Pick a time and the app nudges you once a day. A NOTE This is a practice aid, not therapy, and not a substitute for care from a professional. If you are in crisis, please contact your local emergency services or a crisis line.

Tether is a DBT skills companion built for teens — designed to work alongside therapy, not replace it. Whether you're learning Dialectical Behavior Therapy skills for the first time or reinforcing what you're already working on, Tether makes it easier to actually use these skills when it matters. WHAT'S INSIDE Skill Library 18 real DBT skills across Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness — each explained in plain language, with clear steps and realistic time estimates. In the Moment When things feel like too much, get straight to a skill that can actually help — no digging through menus. Diary Card Track your emotions, urges, and which skills you used each day. See real trends over time, not just how today felt. Cope Ahead Planning for something hard? Pick the skills you want ready, get a gentle reminder, and reflect on how it went afterward. Share With a Parent (Optional) If you want support at home, choose exactly which skills a parent can see — never your private notes or check-ins, unless you choose to share those too. Therapist-Ready Export Generate a clean summary of your week to bring to your next session, with one tap. Crisis Resources Real, immediate access to 988, Crisis Text Line, and more — always available, no login required. BUILT WITH REAL DBT PRINCIPLES Tether isn't a replacement for therapy, and it's not a crisis service. It's a practice space for skills you're already learning — built to fit into an actual teenage life. Free to download, with a 7-day free trial for Tether Plus (personalized skill recommendations, full Diary Card history, and more). Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/