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Supporter's Weekly DBT Diary Card

A simplified diary card for supporters — track your own regulation, what you observed, what skills you used, and what you are learning. Not a clinical tool. A self-awareness tool.

Standalone Tool

Daily Check-In (One Row Per Day)

Day
My Distress Level (0-5)
Loved One's Distress I Observed (0-5)
Urge to Fix / Rescue (0-5)
Stayed Present? (Y/N)
Notes

Skills I Used This Week

Validation (which level? 1-6)
Stay, See, Say (which step?)
Mirroring / Accurate Reflection
Limit Held (describe briefly)
Repair Attempted (describe briefly)
Regulation Exercise Used

Weekly Reflection

The hardest moment this week was:
What I did that worked:
What I would do differently:
Self-care I actually did (not planned — did):
A pattern I am starting to notice:

Example: Example: Maria's Week 4 Diary Card

Maria is supporting her adult daughter who has a BPD diagnosis. This is what her Monday entry looked like.

Day
Monday
My Distress Level (0-5)
3
Loved One's Distress I Observed (0-5)
4
Urge to Fix / Rescue (0-5)
4
Stayed Present? (Y/N)
Y — stayed 15 min, then took a break
Notes
She was upset about a text from a friend. I wanted to call the friend. I didn't.
© 2026 Linda Curran, BCPC, LPC, CAADC, CCDPD | The Supporter's Guide to Emotion Dysregulation