14 free guidesWritten by the DBT-Mind team

    DBT Guides: Learn the Skills That Actually Help

    Plain-language guides to the core DBT skills, each with steps you can practice today.

    App comparison

    Best DBT Apps in 2026: DBT Coach, DBT-Mind, DBT Pal and More Compared

    An honest side-by-side of four DBT apps: what each one costs, what it does best, where it falls short, and how to choose.

    • DBT Coach
    • DBT Diary Card & Skills Coach
    • DBT Pal
    • DBT-Mind
    Read the comparison
    DBT-Mind app home screen with DBT skills, diary card and crisis tools
    6 free PDFs

    Free DBT worksheets to print

    Diary card, skills cheat sheet, TIPP, STOP, a crisis plan and an emotion regulation worksheet. No sign-up.

    Browse the worksheets

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    How the DBT skills fit together and how to practice them day to day.

    DBT Skills List: All 4 Modules Explained Simply

    Every core DBT skill across the four modules, explained in plain language, with guidance on which module to start with.

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    DBT skills app: complete DBT skills list across all four modules in DBT-Mind

    Crisis skills

    For the moments when emotions are too strong to think straight.

    TIPP Skill: Calm Your Body Down in Minutes (DBT)

    The fastest-acting DBT skill: four body-based techniques that lower overwhelming emotion in minutes, explained step by step.

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    TIPP skill paced breathing: guided breathing exercise in the DBT-Mind app

    STOP Skill: How to Pause Before You React (DBT)

    Stop, Take a step back, Observe, Proceed mindfully: the few seconds between a strong urge and what you do next, explained with an example.

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    STOP skill: DBT-Mind crisis section with crisis thermometer and emergency skills

    Distress Tolerance Skills: Surviving a Crisis Without Making It Worse

    The DBT crisis survival toolkit (TIPP, STOP, ACCEPTS, self-soothing) and how to assemble them into a personal crisis plan.

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    Distress tolerance skills: DBT-Mind crisis hub with crisis thermometer, crisis plan, and emergency skills

    Grounding Techniques for Anxiety, Panic, and Dissociation

    How to get out of your head and back into the room: 5-4-3-2-1, physical grounding, and mental anchoring, explained properly.

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    Grounding techniques app: guided grounding and mindfulness exercise library in DBT-Mind

    Emotions and relationships

    Skills for intense feelings, painful facts and asking for what you need.

    Emotion Regulation Skills: The DBT Toolkit for Intense Feelings

    The DBT skills that reduce how often and how hard intense emotions hit: Check the Facts, opposite action, PLEASE, and more.

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    Emotion regulation app: personalized DBT skill recommendations in DBT-Mind

    Choosing an app

    What a DBT app can do for you, and how the main apps compare.

    DBT-Mind vs DBT Coach: Which DBT App Fits You?

    Two DBT apps, compared feature by feature: what each one costs, what stays free, and which kind of person each one suits.

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    DBT-Mind app: therapist connect screen for sharing progress with a therapist

    DBT Coach Alternatives: 4 DBT Apps for Different Needs

    The right alternative depends on why you are looking: price, privacy, Android, a simpler diary card or more crisis support.

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    DBT-Mind app: creating a custom DBT skill

    The DBT App for BPD: How App-Based Skills Help With Borderline Personality Disorder

    Why DBT is the gold-standard treatment for BPD, what an app can realistically help with, and how to use one between (or before) therapy sessions.

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    DBT app for BPD: DBT-Mind crisis support hub with crisis thermometer and emergency skills

    Practice every skill in one app

    Skills library, guided exercises, journal and crisis support together. Free to download.

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