by Bianca VonBank, LPMFT
Are you engaging in Dialectical Behavior Therapy? If so, here are 3 apps worth downloading to practice your DBT skills:
This is the only app on the market that is created by an intensively trained DBT psychologist, which basically means you get to carry a DBT expert with you everywhere you go!
This comprehensive DBT app provides coaching to help you with how and when to use the skills, a customizable diary card that you can edit with the skills and targets you want to work on, charts and graphs on your progress, and a DBT reference section which breaks down ALL things DBT.
This is the first app I recommend that my clients download.
Who says DBT has to be so serious?! This is a great app for people new to DBT looking for a fun and entertaining way to become more DBT savvy.
Set up like a video game, this app quizzes you with questions from all four of the DBT modules (Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness) that you must answer in a certain amount of time so you can beat the levels.
Be warned, this game can get addicting! You can find me playing this app on the subway to sharpen my skills and pass the time!
The core of DBT is mindfulness. I love this app for making it possible to access guided meditations for exactly what I am feeling or needing in the moment. Buddhify describes itself as “modern mindfulness wherever you are.” Designed like the wheel from Wheel of Fortune, it prompts you by asking “What are you doing?” and gives you options such as “walking in the city” or “difficult emotions.” When you tap on what you want it goes even further by offering more specific meditations based on time and preference. It also keeps track of your mindfulness practice in a chart that I find really reinforces more practice and consistency.
If you’re anything like me and have wasted time looking for a guided meditation specific to how you are feeling and end up frustrated not finding anything – AND then not meditating at all – then this app is for you.
Dialectical Behavior Therapy (DBT) is a highly effective treatment for a wide range of issues including anxiety, depression, addiction, impulsivity, relationship problems, post-traumatic stress disorder (PTSD), and eating disorders. It has its roots in Cognitive Behavioral Therapy (CBT) and Buddhism. IntrinPsych Woman offers DBT in both individual and group settings, for both adolescents and adults. Contact IntrinPsych Woman for more information about how DBT can help you.