WithMarsha | DBT Skills Log

Learn, practice, and log DBT skills daily — with structured lessons, skill tracking, diary cards, AI chat, and voice roleplay scenarios.

DBT works. The research is clear. But learning Dialectical Behavior Therapy skills outside of a clinical setting is hard — the concepts are dense, the skills take practice, and most people don't have a DBT reference they can reach for in a real moment. WithMarsha brings the full DBT skills framework into your pocket, structured for real daily life. Whether you're in DBT treatment and want to stay consistent between sessions, or you're learning DBT skills independently, WithMarsha gives you the structure, reference, and practice tools to make DBT stick.

Skills Library Covers all four core DBT skill categories — Mindfulness, Emotion Regulation, Distress Tolerance, and Interpersonal Effectiveness — with practical breakdowns of every skill. Not just definitions. Real explanations of when each skill applies, why it works, and how to practice it. A reference you'll actually use.

Takes each skill deeper. Short, structured lessons walk you through the concepts behind the skill, the research supporting it, and guided exercises that move you from understanding to actually using it. Learn at your own pace, revisit whenever you need a refresher.

Where practice becomes habit. Every time you use a DBT skill, log it. Track which skills you reach for, when, and what happened. Over time your log becomes a record of your practice — something you can review with your therapist or reflect on yourself.

Start grounded. Each morning, name what you're experiencing, set your intention, and orient yourself toward the day ahead. Short, structured, and consistent — the kind of daily anchor that builds self-awareness over time.

End with clarity. Each evening, Marsha walks you through what happened, how you responded, which skills you used, and what you noticed. Gentle accountability without judgment. Over time you'll start seeing patterns in your own practice.

Every week, a featured DBT skill gets the spotlight. A deeper look, a practical exercise, and a prompt to try it intentionally during the week. Keeps your practice fresh and progressing.

Visualize your DBT practice over time. See which skills you've used, track consistency, and watch your skill library grow. Progress in skill-building is hard to see day-to-day. The dashboard makes it visible.

Marsha is an AI with deep knowledge of DBT skills, concepts, and frameworks. Ask questions, talk through situations, and explore how a specific skill applies to what you're actually dealing with. Marsha helps you understand and apply skills from the content library — she is not a therapist and does not provide clinical advice, diagnosis, or treatment.

Interpersonal Effectiveness is the hardest DBT skill category to practice alone. You can read about DEAR MAN, GIVE, and FAST — but using them in a real conversation is different. Voice Roleplay gives you structured scenarios designed for practicing interpersonal skills out loud, with a voice AI on the other side of the conversation. Rehearse difficult conversations, boundary-setting, and assertiveness in a low-stakes environment before the real moment arrives. Scenarios are pre-built and focused — this is skills practice, not open-ended support.

---Important--- WithMarsha is an educational tool for learning and practicing DBT skills. It is not therapy, medical advice, diagnosis, or treatment, and is not a substitute for professional mental health care. The AI suggests and explains skills from a structured educational content library — it does not assess your mental health or provide clinical services of any kind. Always consult a qualified healthcare provider before making any medical or mental health decisions. If you are in crisis, call or text 988.

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