DBT Companion: Daily Skills

Guided breathing, short meditations, and DBT-inspired skills — with daily check-ins and progress you can see.

DBT Companion is a calm, supportive space to learn and practice self-help skills inspired by Dialectical Behavior Therapy (DBT) — a daily educational companion for building emotional awareness and steadier habits.

Check in each day with how you're feeling. Rate your emotion, intensity, and stress level in seconds, and start building awareness of your own patterns over time.

When you need to settle your body, open the Practice tab. Guided breathing exercises — 4-7-8, box breathing, belly breathing, heart coherence, and the Wim Hof method — sit alongside short meditations including 5-4-3-2-1 grounding, a five senses visualisation, and a calming reset. Every practice runs ten minutes or less, and each one is credited to the creator who made it.

Explore a full guided skills library covering Mindfulness, Distress Tolerance (STOP, TIPP), Emotion Regulation (Check the Facts, Opposite Action), and DEAR MAN. Each skill walks you through the practice so you're never guessing what to do.

After practicing a skill, a short reflection helps you notice how you feel and whether it helped — building real insight, practice by practice. Everything you record lives in your private reflection journal, a running record of your check-ins and progress.

Your weekly dashboard shows your check-in streak, average intensity, most common emotions, and most-used skills, so you can actually see your growth over time. A calming breathing orb is always a tap away when you just need a moment.

Onboarding is personal from the start: set your goals and choose a daily reminder time that fits your life.

IMPORTANT — PLEASE READ DBT Companion is a self-help and educational wellness tool. It is not therapy, not a medical device, and it does not provide medical care, diagnosis, or treatment. It is not a substitute for professional care, medical advice, or emergency services. Always seek the advice of your doctor or another qualified health provider with any questions you may have regarding a medical or mental health condition, and consult your doctor before making any medical decisions. If you are in crisis or think you may harm yourself, contact your local emergency number or a crisis hotline immediately (US: call or text 988).

Start your daily check-in today and build a steady skills practice, one day at a time.

Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/