One small focus. Even a single word creates momentum.
New handout from your therapistDBT Check the Facts worksheet assigned
2
Voice note from your therapistA new audio message is waiting for you
New
Quick access
◎
Check in
Rate your distress now
📋
Pre-session brief
Prepare for your next session
↩
Reflect
Capture what came up
✦
Exercises
Breathing and grounding
Check in
Rate your distress right now. Same scale your therapist uses in session.
How much distress right now?
SUDS
SUDS is a clinical scale your therapist uses in session. 0 is completely calm. 100 is the worst distress imaginable.
—
/100
Drag the slider to begin.
Calm
Mild
Moderate
Intense
Worst
Note (optional)
40
Moderate
Logged
Handouts
Resources your therapist has sent directly to you.
Pre-session brief
Sent to your therapist before your session. They read it before you walk in. Every session starts warmer.
What is your SUDS right now?
—
/100
What do you most want to talk about today?
What has been sitting with you since last time?
Anything you are nervous about bringing up?
No pressure to explain. Just name it if something has weight.
How has your week been?
Your therapist receives this privately before your session. They see it. You do not need to explain it when you arrive.
✓
Brief sent.
Your therapist will read this before your session. You do not need to explain it when you arrive — they already have the context.
Voice notes
Audio messages left by your therapist. Short, personal, intentional.
New
▶
From your therapist
Sent today · 0:28
New
Transcript
"I was thinking about what you said on Thursday about the situation at work. I wanted you to sit with this question before we meet again: what would it look like to set one small boundary — not a big one, just a small one — before our next session?"
Auto-generated transcript
Previous
▶
From your therapist
Last Tuesday · 0:22
Listened
My glossary
Terms your therapist uses — defined in language that makes sense for your therapy.
Your therapist has built this glossary for you. Tap any term to expand the full definition.
SUDS — Subjective Units of Distress
The 0 to 100 scale we use to rate your distress in session. 0 is completely calm. 100 is the worst you can imagine. We use it to track how you are doing over time and to measure whether interventions are working.
Added by your therapist
Window of tolerance
The zone where you can think clearly, feel your feelings, and engage with what is happening. When you are too activated or too shut down, you are outside the window. Our goal is to bring you back in — and gradually widen the window over time.
Added by your therapist · DBT / trauma-informed
Wise mind
The middle ground between your emotional mind (all feeling, no thinking) and your reasonable mind (all logic, no feeling). Wise mind is when both are present and working together. You usually know it when you feel it — it has a quality of being settled.
Added by your therapist · DBT
Opposite action
A DBT skill. When an emotion does not fit the facts, acting opposite to the action urge can change the emotion itself. If shame urges you to hide, opposite action is to hold your head up. Not forced — gradual and deliberate.
Added by your therapist · DBT Emotion Regulation
The container
An internal visualisation to safely set aside difficult material between sessions. You imagine placing it in a container — sealed, safe, yours. This does not mean avoiding it — it means having a way to put it down temporarily when you need to function.
Added by your therapist · somatic / trauma-informed
Reminders
Gentle nudges to keep the work going between sessions.
Enable browser notifications — they just work.
Daily SUDS check-in
A gentle prompt to rate your distress once a day.
Morning intention
Set your intention for the day each morning.
Post-session reflection
Prompted 2 hours after your session ends.
Booking nudge
Reminds you to book if 6 weeks pass without a session.
Weekly reflection prompt
A Sunday evening prompt to capture your week.
Notifications are scheduled locally on your device. Nothing is shared with your therapist. Turn them off any time.
Reflect
Capturing insights within 24 hours significantly improves retention.
1
What was the most important thing that came up today?
▾
Think about moments that felt significant, even if you are not sure why yet.
✓ Saved
2
What do you want to carry forward?
▾
An insight, a feeling, something your therapist said. Whatever feels worth holding onto.
✓ Saved
3
Anything you want to bring up next time?
▾
Things left unsaid, questions that arose later, threads worth pulling on.
✓ Saved
4
How are you feeling now compared to when you arrived?
▾
No right answer. Sometimes sessions leave us energised, sometimes tender. Both are valid.
✓ Saved
5
One small thing you could do before next session?
▾
A practice, a conversation, a boundary. Even noticing something counts.
✓ Saved
Exercises
Evidence-based practices to use between sessions.
🫁
Box Breathing
Rapid nervous system regulation.
Breathing4 min
›
1
Find a comfortable position and soften your shoulders.
2
Breathe in through your nose for 4 counts.
3
Hold for 4 counts. No strain.
4
Exhale through your mouth for 4 counts.
5
Hold empty for 4 counts. Repeat 4 to 8 times.
🌱
5-4-3-2-1 Grounding
Anchor yourself in the present moment.
Grounding3 min
›
1
Name 5 things you can see.
2
Name 4 things you can physically feel.
3
Name 3 things you can hear.
4
Name 2 things you can smell.
5
Name 1 thing you can taste, then take one slow breath.
❤️
Self Compassion Pause
Three steps for moments of struggle.
Mindfulness5 min
›
1
Acknowledge. Place your hand on your heart. Say: this is a moment of suffering.
2
Common humanity. Suffering is part of being human. You are not alone in this.
3
Kindness. What would a caring friend say right now? Say those words to yourself.
🧘
Body Scan
Release tension you carry without noticing.
Mindfulness8 min
›
1
Lie down or sit comfortably. Take three slow breaths.
2
Start at the top of your head. Notice any sensations.
3
Move slowly down through face, jaw, neck, shoulders, arms, hands.
4
Continue through chest, belly, back, hips, thighs, calves, feet.
5
Where you notice tension, breathe into it. Not to fix it, just to acknowledge it.
🚶
Mindful Walk
Turn a walk into grounding practice.
Movement10 min
›
1
Leave your phone in your pocket. Walk at an unhurried pace.
2
Notice your feet contacting the ground with each step.
3
Let your gaze be soft, taking in what is around you.
4
When thoughts arise, return to the sensation of walking.
5
There is nothing to figure out. Walk, notice, and let things settle.
Timeline
Your SUDS history over time.
Last 7 days
Calm
Moderate
High
60
Mon
50
Tue
Wed
40
Thu
30
Fri
20
Sat
Today
🙂
SUDS 30Today · 8:14am
Calm. Noticeable but manageable.
Feeling more settled after the weekend.
😐
SUDS 50Fri · 7:42pm
Moderate to strong. Clearly interfering.
😟
SUDS 60Thu · 9:05am
Strong. Hard to think about much else.
Rough morning. The grounding exercise helped.
Pre-session brief
Your therapist reads this before you walk in. Every session starts warmer.
How distressed are you going into today's session?
—
/100
What has been sitting with you since last time?
No pressure. Even naming the shape of it helps.
Your therapist receives this before your session. You do not need to explain it when you arrive.
✓
Brief sent.
Your therapist will read this before your session. You can arrive and just begin.
Voice notes
Audio messages left by your therapist. Short, personal, intentional.
New
▶
From your therapist
Sent today · 0:28
New
What your therapist was thinking about
"I was thinking about what you said on Thursday about the situation at work. I wanted you to sit with this question before we meet again: what would it look like to set one small boundary — not a big one — before our next session?"
Auto-generated transcript
Previous
▶
From your therapist
Last Tuesday · 0:22
Listened
My glossary
Terms your therapist uses — defined in language that makes sense to you.
Your therapist has built this vocabulary for your therapy. Terms are added as you encounter them together.
SUDS — Subjective Units of Distress
The 0–100 scale we use to rate your distress in session. 0 is completely calm, 100 is the worst you can imagine. We use it to track how you are doing over time and measure whether things are shifting.
Added by your therapist
Window of tolerance
The zone where you can think clearly, feel your feelings, and engage with what is happening. When you are too activated or too shut down, you are outside the window. Our goal is to bring you back in — and gradually widen it over time.
Added by your therapist · DBT / trauma-informed
Wise mind
The middle ground between emotional mind (all feeling, no thinking) and reasonable mind (all logic, no feeling). Wise mind is when both are present and working together. You usually know it when you feel it — it has a quality of being settled.
Added by your therapist · DBT
Opposite action
When an emotion does not fit the facts, acting opposite to the action urge can change the emotion itself. If shame urges you to hide, opposite action is to hold your head up. Gradual and deliberate, not forced.
Added by your therapist · DBT Emotion Regulation
The container
An internal visualisation for safely setting aside difficult material between sessions. Imagine placing it in a container — sealed, safe, yours. This is not avoidance — it is having a way to put something down temporarily when you need to function.
Added by your therapist · somatic / trauma-informed
Reminders
Gentle nudges to keep the work going between sessions.
Daily SUDS check-in
A gentle prompt to rate your distress once a day.
Morning intention
Set a focus for the day before it starts.
Post-session reflection
Prompted 2 hours after your scheduled session ends.
Booking nudge
Reminds you if 6 weeks pass without a session.
Weekly reflection prompt
A Sunday evening prompt to capture your week.
Notifications are scheduled locally on your device. Nothing is shared with your therapist.
Dashboard
Your caseload at a glance.
14
Active clients
↑ 2 this month
47
Check-ins this week
↑ 18% vs last week
38
Avg SUDS across caseload
↓ 6 points — improving
3
Clients needing attention
Review below
Alerts
⚠️
Client C — elevated SUDS
SUDS above 70 for 4 consecutive days. Worth checking in before the next session.
📅
Booking reminder due
Two clients have not booked in over 6 weeks. Reminders are ready to send.
📬
Handout opened
A client opened the Check the Facts worksheet. No content is visible to you. Engagement signal only.
📋
Pre-session brief received
Client A submitted their brief for tomorrow's session. SUDS 50, wants to discuss the work situation. Something they are nervous to bring up.
📋
Pre-session brief received
Client A submitted their brief for tomorrow. SUDS 50, wants to discuss the work situation. Feeling scattered.
✓
Strong engagement this week
8 out of 14 clients completed at least one exercise. Average SUDS is trending down.
Clients
14 active clients
ClientLast check-inAvg SUDSLatestEngagement
A
Client A
Individual · 4 sessions
Today
38
30
B
Client B
Couples · 8 sessions
Yesterday
55
50
C
Client C
Individual · 2 sessions
3 days ago
72
75
D
Client D
Individual · 11 sessions
2 days ago
28
20
E
Client E
Family · 6 sessions
6 weeks ago
—
No data
Push content
Send directly to a client. They see it immediately in their app.
📊
Worksheet
🌿
Exercise
📄
PDF
✍️
Note
📄
Click to upload or drag and drop
PDF up to 10MB
📄
DBT library
Push any skill to a client in one click.
📊
Emotion Regulation
Check the Facts
Helps clients examine whether their emotional response fits the actual facts of the situation.
6 steps
👁️
Mindfulness
Observe and Describe
Clients practise observing emotions without judgment and describing the experience in words.
Stop, Take a step back, Observe, Proceed mindfully. Interrupts impulsive reactions in the moment.
4 steps
🔄
Emotion Regulation
Opposite Action
Act opposite to the action urge that comes with an emotion that does not fit the facts.
5 steps
🗣️
Interpersonal Effectiveness
DEAR MAN
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate. Asking for what you need.
7 steps
🧠
Cognitive
Thought distortion checker
Identify common cognitive distortions including catastrophising, all-or-nothing thinking, mind reading.
12 distortions
❤️
Self Compassion
Self Compassion Pause
Acknowledge suffering, invoke common humanity, offer kindness. For moments of struggle.
3 steps
+
More coming. Request a worksheet.
Voice notes
Leave a short audio message for a client. 30 seconds. Personal. Intentional.
Record new
Record your message
A short, personal note. Something you were thinking about after their session.
🎙
0:00
Press to start recording
Sent recently
▶
To Client A
Sent today · 0:28 · Listened ✓
▶
To Client D
Last Tuesday · 0:22 · Not yet listened
Voice notes are one-way. Clients listen but cannot reply. This is a deliberate design choice — the relationship stays held within the session.
Session notes
Private notes per client. Never transmitted or shared.
A
Client A
Edited today
B
Client B
Edited Mon
C
Client C
Edited Thu
D
Client D
Edited Fri
E
Client E
No notes yet
Notes — Client A
Private. Stored locally. Never transmitted.
✓ Auto-saved
Groups
Manage cohorts. Push to everyone at once. See aggregate engagement without individual data.
DBT Skills Group — Cohort 3
Monday evenings · 6 members · Week 8 of 12
Anonymous SUDS — this week
Individual scores are hidden. You see distribution only — no client is identifiable.
Avg SUDS: 44
Check-ins: 5 of 6
Worksheets: 4 completed
Push to all 6 members
Each member sees it privately in their own Handouts tab.
Anxiety Management Group
Wednesday mornings · 4 members · Week 3 of 8
Avg SUDS: 58
Check-ins: 3 of 4
Worksheets: 2 completed
Analytics
Engagement signals across your caseload. No client content is visible here.
SUDS by client
Client A
30
Client B
50
Client C
72
Client D
20
Client E
—
Exercise engagement
Box Breathing
78%
Grounding
62%
Body Scan
44%
Check the Facts
38%
Self Compassion
29%
Clinical insights
Average SUDS has decreased by 6 points over 4 weeks. Clients with 3 or more check-ins per week show the strongest improvement.
Box Breathing has 78% engagement — highest of any exercise. Consider recommending it to all new clients as a first exercise.
Client C has not logged in for 3 days with a last SUDS of 75. A brief check-in before their next session is recommended.
Clients who submit pre-session briefs show higher reflection quality scores. Consider encouraging this habit in your next 3 clients.
Practice overview
Active clients
14
Weekly logins
9
Handouts opened
8
Check-ins this wk
47
Voice notes sent
4
Pre-session briefs
6
Exercises done
31
Voice notes
Leave a short audio message for a client. 30 seconds. Personal. Intentional.
Record new
Record your message
A short, personal note. Something you were thinking about after their session.
🎙
0:00
Press to start recording
Voice notes are one-way. Clients listen but cannot reply. This keeps the relationship held within the session itself.
Sent recently
▶
To Client A
Sent today · 0:28 · Listened ✓
▶
To Client D
Last Tuesday · 0:22 · Not yet listened
Session notes
Private notes per client. Stays on your device. Never shared.
A
Client A
Today
B
Client B
Monday
C
Client C
Thursday
D
Client D
Friday
E
Client E
No notes
Notes — Client A
Private. Never transmitted or shared.
✓ Auto-saved
Groups
Manage group therapy cohorts. Push to everyone at once. See aggregate engagement.
DBT Skills Group — Cohort 3
Monday evenings · 6 members · Week 8 of 12
Anonymous SUDS distribution — this week
Individual scores hidden. Distribution only — no client is identifiable.
Avg SUDS: 44
Check-ins: 5 of 6
Worksheets: 4 of 6
Push to all 6 members simultaneously
Anxiety Management Group
Wednesday mornings · 4 members · Week 3 of 8
Avg SUDS: 58
Check-ins: 3 of 4
Box Breathing
Follow the circle. Expand as you inhale, hold, then release as you exhale.
Breathe in
4
Press start when you are ready.
Pre-session brief — Client A
Submitted today · For tomorrow's session
SUDS at submission
50 / 100
Moderate to strong. Clearly interfering.
What they want to talk about
The situation with my manager has escalated. I tried to use DEAR MAN like we discussed and it did not go the way I hoped. I want to figure out what I did wrong — or if I need a different approach entirely.
What they are nervous about bringing up
How angry I still feel. I know I should not still be this angry.
How their week has been
Scattered
Pre-session brief — Client A
Submitted today · For tomorrow's session
SUDS at submission
50 / 100 · Moderate
What they want to discuss
The situation with my manager has escalated. I tried to use DEAR MAN and it did not go the way I hoped. I want to figure out what I did wrong or if I need a different approach entirely.
Nervous about bringing up
How angry I still feel. I know I should not still be this angry.