At the DBT Center of Utah, we encourage our clients to complete a diary card every day and bring it to their individual therapy sessions. More than just a checklist, this powerful tool helps track your emotions, stress levels, urges, behaviors, and DBT skills usage—giving both you and your therapist a clear picture of your progress.
What Does Your Diary Card Track?
Your diary card is designed to monitor:
- Emotions – How you’re feeling throughout the day
- Subjective Units of Distress Scale (SUDS) – Your personal stress rating
- Urges – Impulses or cravings you experience
- Behaviors – Actions that align (or don’t align) with your goals
- Skills Usage – The DBT techniques you apply in daily life
Filling out your diary card isn’t just about logging data—it’s a mindfulness practice. It helps you pause, reflect, and check in with yourself throughout the day. While identifying emotions or rating stress levels might feel challenging at first, practicing mindfulness makes the process more natural and insightful over time.
Why Mindfulness Matters in Your Diary Card
When you complete your diary card with intention, it becomes more than a routine task—it’s an opportunity to build awareness of your thoughts, feelings, and actions. This self-awareness is key to recognizing patterns and making intentional, skillful choices in your daily life.
For example, if you notice that your anger level is an 8/10, mindfulness allows you to pause and apply the Check the Facts skill. This helps you determine if your emotional response aligns with reality and whether there are steps you can take to reduce its intensity.
Tips for Making the Most of Your Diary Card
- Be Honest – There’s no “right” or “wrong” way to fill it out. Your diary card is a judgment-free tool meant to support your growth.
- Ask for Help – Not sure how to track something? Phone coaching with your therapist is a great way to troubleshoot and get guidance.
- Make It a Habit – Setting reminders or integrating diary card completion into your daily routine can help you stay consistent.
Though it may seem like a small task, using your diary card mindfully and consistently is a powerful step toward building a life worth living.
Have questions about diary cards or how they fit into your DBT journey? Our DBT Center of Utah team is here to help—contact us today to learn more!
