Learn DBT Skills, Transform Your Life

DBT App for Therapists to Recommend: What to Look For

A DBT app for therapists to recommend should reinforce homework, support between-session practice, and stay clear about not replacing therapy. Here is what matters most.

May 29, 2026

A woman looking at a laptop with a thoughtful expression, suggesting comparison and reflection.

DBT vs CBT: Differences, Similarities, and When Each Helps

DBT vs CBT is not a winner-take-all question. Learn what each approach focuses on, how they overlap, and when DBT's extra skills can help.

May 28, 2026

Two people talking face to face in a counseling session.

Best DBT App for Anxiety: What Actually Helps

Searching for the best DBT app for anxiety? Here is what to look for, which skills matter most, and why structured between-session support usually beats generic wellness advice.

May 25, 2026

DBT Skills for Grief: What Helps Without Rushing It

DBT skills for grief can help you survive intense waves, reduce extra suffering, and stay connected to what matters without forcing the pain to disappear.

May 21, 2026

Two people sitting at a cafe table with coffee cups during a conversation.

DEAR MAN for Setting Boundaries: A DBT Script That Helps

DEAR MAN for setting boundaries helps you say what you need clearly and respectfully. Here is how to use the DBT structure without sounding robotic.

May 17, 2026

A therapist holding a clipboard while meeting with a couple.

DBT Skills for Panic Attacks: What Helps Fast

DBT skills for panic attacks can help lower body intensity fast and make the next step clearer. Here are the tools that tend to help first.

May 13, 2026

A person standing at a desk while talking on the phone and holding a notebook.

DBT Skills for Anger at Work: Stay Regulated and Effective

DBT skills for anger at work can help you slow reactive behavior, clarify the facts, and respond professionally without swallowing everything you feel.

May 10, 2026

Three young people lying together on concrete and posing for a photo outdoors.

DBT Skills for Jealousy: A Practical Guide

DBT skills for jealousy can help you slow the story, question assumptions, and respond more clearly instead of letting comparison or fear drive the next move.

May 8, 2026

A couple seated on a couch during a therapy session.

DBT Skills for Relationship Anxiety: A Practical Guide

DBT skills for relationship anxiety can help you slow panic, question fear-driven stories, and communicate more clearly when closeness feels destabilizing.

May 4, 2026

A person sitting curled up alone on the floor.

Radical Acceptance After a Breakup: A DBT Guide

Radical acceptance after a breakup does not mean liking what happened. It means stopping the fight with reality so you can reduce extra suffering and move forward.

May 2, 2026

A distressed person seated on a couch during a counseling session.

DBT App for Panic Attacks: What to Look For

A DBT app for panic attacks should help you lower body intensity fast, reach the right skill quickly, and reflect afterward without too much friction.

April 30, 2026

A couple speaking with a therapist in a bright office.

DBT Skills for Reassurance Seeking: A Practical Guide

DBT skills for reassurance seeking can help you slow the urge for immediate certainty, question fear-driven stories, and ask for support more directly.

April 28, 2026

A person writing at a desk beside large sunlit windows and plants.

Wise Mind for Overthinking: A Practical DBT Guide

Wise Mind for overthinking helps you find a middle path between emotional overwhelm and endless analysis. Here is how to use it when your thoughts will not let go.

April 26, 2026

A person holding their hands together in front of their chest during a calming pause.

Radical Acceptance for Uncertainty: A DBT Guide

Radical acceptance for uncertainty helps when you cannot get the answer you want right now. Here is how to stop fighting the unknown without giving up on action.

April 21, 2026

A therapist writing on a clipboard while speaking with a seated client.

How to Use the STOP Skill for Anxiety

The STOP skill for anxiety helps you interrupt the first seconds of a spiral. Here is how to use it step by step and what to do right after the pause.

April 18, 2026

A couple sitting together by a beach fire at dusk.

DEAR MAN Examples for Relationships: Scripts That Help

Need DEAR MAN examples for relationships? Here are practical DBT-style scripts for asking for reassurance, space, boundaries, and more without starting a bigger fight.

April 17, 2026

Close-up of a person sitting with their head in their hands.

Self-Soothe for Overwhelm: A DBT Guide

Self-soothe for overwhelm helps when everything feels like too much. Here is how to use the DBT skill to lower intensity without demanding too much from yourself.

April 14, 2026

A person sitting on a chair with both hands against their head.

TIPP Skill for Panic Attacks: A Fast DBT Reset

The TIPP skill for panic attacks helps lower body intensity fast. Here is how to use temperature, movement, breathing, and muscle relaxation when panic starts climbing.

April 11, 2026

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Self-Soothe for Emotional Shutdown: A DBT Guide

Self-soothe for shutdown helps when you feel numb, frozen, or too overwhelmed to do much at all. Here is how to use the skill gently and effectively.

April 9, 2026

Two coworkers talking across a small table while holding mugs.

DEAR MAN for Work Conflict: A DBT Script That Helps

DEAR MAN for work conflict helps you address workplace tension clearly and professionally. Here is how to use the skill without sounding robotic or aggressive.

April 6, 2026

A facilitator offering a glass of water during a support session.

Best DBT App for Between-Session Practice: What to Look For

Looking for the best DBT app? The right answer depends on whether you need structured between-session practice, worksheet support, skill reminders, or therapist-friendly homework reinforcement.

April 3, 2026

A person standing outdoors with both arms stretched wide.

Opposite Action for Depression: A DBT Guide

Opposite action for depression helps when sadness, hopelessness, or numbness push you toward withdrawal. Here is how to use the skill without forcing too much.

April 2, 2026

Close-up of someone writing notes on a printed form clipped to a board.

DBT Diary Card App: What to Track and Why It Helps

A DBT diary card app can make daily tracking easier to maintain. Here is what it should track, how it helps, and when digital works better than paper.

March 30, 2026

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For Therapists

9 min read

DBT Homework Ideas for Therapists and Clients Between Sessions

Need better DBT homework? These structured ideas help therapists assign practical between-session work and help clients actually follow through.

March 27, 2026

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Opposite Action for Avoidance: A DBT Way to Move

Opposite action for avoidance helps when fear, shame, or anxiety keep pushing you to escape. Here is how to use the skill without forcing yourself too hard.

March 24, 2026

A person sitting with one hand pressed to their forehead.

STOP Skill for Anger: A DBT Guide for Fast Pauses

The STOP skill for anger helps you interrupt the first seconds of an anger reaction before it turns into a bigger problem. Here is how to use it in real life.

March 22, 2026

Reflective portrait-style image used to accompany the story behind Marsha Linehan and the origins of DBT.

Who Is Marsha Linehan? The Story Behind DBT

Marsha Linehan is the psychologist who developed Dialectical Behavior Therapy. Here is who she is, why DBT matters, and how her work changed mental health care.

March 19, 2026

People seated in a group therapy circle during a discussion.

Best DBT App for BPD: What to Look For

Looking for the best DBT app for BPD? Here is what matters most in a daily skills app, what to avoid, and how to think about app support between sessions.

March 15, 2026

Two people preparing a salad together in a bright kitchen.

Daily Practice

How to Practice DBT Skills Daily Between Therapy Sessions

Want to make DBT stick in real life? Here is a simple daily practice plan for using DBT skills between therapy sessions without turning your routine into a second job.

March 12, 2026

Two people talking over mugs near a window.

Check the Facts for Social Anxiety: A DBT Guide

Check the Facts for social anxiety helps you separate what actually happened from what fear is predicting happened. Here is how to use the skill step by step.

March 7, 2026

Two people sitting across from each other at a cafe table during a conversation.

Dime Game DBT: How to Decide How Assertive to Be

The Dime Game in DBT helps you decide how strongly to ask, say no, or hold a boundary. Learn how it works and when to pair it with DEAR MAN.

March 3, 2026

Thoughtful seated portrait used to suggest evaluation, reflection, and deciding whether DBT fits.

Is DBT Right for Me? A Practical Guide to Deciding

Wondering if DBT is a fit for your anxiety, big emotions, or relationship stress? This guide walks you through what DBT is, who it helps, and how to know if it’s worth trying.

December 6, 2025

Three friends standing close together with their arms around each other outdoors.

Dialectics in DBT: How Embracing Opposites Transforms Your Growth

Learn how dialectical thinking—the foundation of DBT—helps you balance acceptance and change, reduce all-or-nothing thinking, and build emotional flexibility.

November 24, 2025

Screenshot of the WithMarsha app shown on an iPhone display.

App Updates

6 min read

WithMarsha v1.2 is Live on the iOS App Store — Your DBT Skills Companion Just Got Smarter

WithMarsha v1.2 brings contextual skill navigation, real-time voice practice, interpersonal roleplays, and a redesigned skill-of-the-week experience to your pocket.

November 13, 2025

Two people seated across from each other in a reflective conversation, echoing analysis and guided review.

9 min read

DBT Chain Analysis: Steps, Example, and Worksheet Guide

DBT chain analysis is a step-by-step way to understand what led to a problem behavior, spot the missing skill, and plan a better response next time.

October 31, 2025

Person at rest with a calm, breath-focused posture, suggesting regulation and nervous-system reset.

5 min read

The Physiological Sigh: Fast Relief for Stress with DBT

Feeling overwhelmed? Learn how the physiological sigh—a powerful DBT tool—helps you dial down stress in seconds. Try it right now.

October 12, 2025

A person lying on the floor while drawing on large sheets of paper.

Emotional Visualization Tools: DBT's Secret to Naming Your Feelings

Feeling overwhelmed by emotions? Learn how visual emotion maps—rooted in DBT—help you identify, track, and regulate what you feel.

September 23, 2025

A family preparing food together around a kitchen island.

DBT Commitment Strategies: How to Stick to Your Mental Health Goals

Struggling to stay on track with DBT skills? Discover commitment strategies that translate good intentions into lasting habits—with help from WithMarsha.

September 20, 2025

Person outdoors holding a dog, used as a vivid everyday image for noticing patterns in familiar moments.

6 min read

Frequency Illusion in DBT: How New Skills Become Noticeable

Discover how the frequency illusion makes newly learned DBT skills show up everywhere—and how to harness it for faster integration.

September 15, 2025

Person jogging outdoors, suggesting observation, motivation, and behavior change in action.

Harnessing the Hawthorne Effect: Supercharge Your DBT Progress

Discover how the Hawthorne Effect—knowing you’re being observed—can boost motivation, accountability, and results across your DBT skills practice.

September 10, 2025

A person seated outdoors reading papers beside a laptop.