Find some steadiness.
Explore the distress tolerance skills library when you need a place to start.
Explore the skillsDBT Coach teaches skills for education. It isn't therapy, treatment, or a crisis service.
Skip to the practices
A moment
Small practices. A little more often.You don’t have to
01 02 03 Meet your
View the full library 
When you need
Good
The Ritual / DBT Coach
A moment
to pause.
Skills for getting through hard moments.
Free, private, from your phone.
DBT skills education. No diagnosis required.
01 / Start where you are
You don’t have to
figure it out
all at once.
Learn a skill. Try it in a real moment. Notice what helped. Build a practice you can come back to.
Make a little space.
Ten short lessons, at your own pace. Practice getting through difficult moments without making them worse.
Start the courseNotice your day.
A quick diary check-in for your emotions, urges, and the skills you used.
Open your diary02 / Something to reach for
Meet your
everyday skills.
01 / Distress tolerance
TIPP
Change your body chemistry fast
Try this skill02 / Distress tolerance
STOP
Pause before the impulse takes over
Try this skill03 / Distress tolerance
ACCEPTS
Distract on purpose until you can act
Try this skill04 / Distress tolerance
Self-Soothe
Comfort through the five senses
Try this skill05 / Distress tolerance
IMPROVE
Make the moment more bearable
Try this skill06 / Distress tolerance
Radical Acceptance
Stop fighting what you cannot change
Try this skillSupport is always part of the picture
When you need
more than a skill.
Crisis resources are available from every screen. The support page is saved for offline access; placing a call or sending a text still requires a connection.
Open crisis supportA little clarity
Good
questions.
Keep your practice close: add DBT Coach to your home screen from your browser’s Share or menu options.
Is this real DBT?
The skills here are derived from Dialectical Behavior Therapy as developed by Marsha Linehan. The content is original — not copied from any copyrighted manual — and written to teach the same evidence-based techniques in plain language. DBT Coach is skills education, not therapy.
Do I need to be diagnosed with BPD to use this?
No. DBT skills are useful for anyone who experiences intense emotions, impulsive urges, or difficulty getting through hard moments. The app doesn't ask about your diagnosis and doesn't require one.
Is it really free?
The course and the full skills library are free, with no paywall. A future premium tier will fund the AI coach feature. The core educational content will always be free.
Does it work offline?
Add DBT Coach to your home screen (iOS: tap Share → Add to Home Screen). Once installed, the app and crisis resources load without a network connection.
Is my information private?
Your diary entries are stored on your device. If you create an account, entries sync to an encrypted database under your account only. We don't sell data or use it for advertising.
Can this replace therapy?
No. DBT Coach is a skills-practice tool, not a substitute for working with a trained therapist. If you can access a DBT program, you should. This app is for people who can't — yet.