Thought record
Catch the thought, test it, try a smaller next step
A thought record slows the jump from event to conclusion. Nuri asks for evidence for and against the thought, then a more balanced line you can actually use.
DBT · CBT · iOS
Practice the skill when emotions spike
Nuri is an iOS practice companion for dialectical behavior therapy (DBT) and cognitive behavioral therapy (CBT) skills. You describe what is happening. Nuri names a skill, such as TIPP or a thought record, and walks you through it. It is educational self-help, not a licensed therapist.
Free on the App Store · English · iPhone and iPad
Not a therapist.Nuri does not diagnose, treat, or replace licensed care.
Skills with names.TIPP, Opposite Action, DEAR MAN, thought records. The same vocabulary used in skills groups.
Privacy, as labeled.Contact info may be collected and is not linked to your identity.Read the privacy notice.
The gap
Workbooks stay on the shelf at 2am
DBT and CBT work when you can find the right skill and run it. That is hard when your heart is racing, a conversation just blew up, or a thought will not let go. A binder does not open itself. Nuri is built for that gap: a conversation that points to a named skill, then stays with you while you practice it.
Four DBT modules
The same map skills groups use
Observe
Mindfulness
What is happening, without adding a story
Practice noticing thoughts, body sensations, and urges so you can respond instead of snap. Nuri uses prompts that keep you in the present moment.
TIPP
Distress tolerance
Get through a spike without making it worse
When the situation cannot be fixed right now, TIPP and related crisis-survival skills help you ride the wave. Nuri walks the steps in order.
Opposite Action
Emotion regulation
Change the action that keeps the feeling stuck
Name the emotion, check the facts, and try the action that does not feed it. Useful when anxiety, shame, or anger is running the next move.
DEAR MAN
Interpersonal effectiveness
Ask, say no, and keep self-respect
Scripts for hard conversations: what you want, why it matters, and how to hold the relationship. Nuri helps you draft the ask before you send it.
Distortions
Name the pattern, not yourself
Mind reading, catastrophizing, all-or-nothing. Labeling the pattern makes it less sticky. Prompts stay specific to what you typed, not a generic worksheet dump.
Experiments
Test the belief with one small action
CBT is not only arguing with thoughts. Nuri can help you pick a tiny behavioral experiment or an opposite action, then check how the feeling shifted afterward.
How practice works
Three moves, then a check-in
01
Say what is happening
Type the situation in your own words. A fight, a spiral, a body that will not settle. You do not need the skill name first.
02
Get a named skill
Nuri personalizes questions and points to a DBT or CBT tool that fits. You practice the steps in the conversation, not in a separate PDF.
03
Reflect and track mood
Close with a short reflection so the skill is not a one-off. Mood tracking helps you notice what you reached for and what actually helped.
Who Nuri is for
- Between sessions
- If you already have a DBT or CBT therapist, Nuri is homework you can open when the skill sheet is not in your bag. It does not replace your clinician or share notes with them.
- Self-guided practice
- If you are learning skills on your own, Nuri keeps the language concrete: named modules, named tools, and prompts that ask for your situation instead of lectures.
- Everyday stress and low mood
- Built for stress, anxiety, low mood, and everyday emotional spikes. It is not designed for crisis, psychosis, or as care for a diagnosed condition. See thedisclaimer.
Questions people ask before they download
Is Nuri a replacement for therapy?
No. Nuri is educational self-help for practicing DBT and CBT skills. It does not diagnose, treat, or replace care from a licensed clinician. If you are already in therapy, it can sit beside that work as between-session practice.
Do I need to be in a DBT or CBT program to use Nuri?
No. People use Nuri both as homework between sessions and as a self-guided way to learn named skills. If you are dealing with a serious mental health condition, work with a licensed clinician. Nuri does not create a treatment plan.
What DBT and CBT tools does Nuri include?
Nuri is built for in-the-moment practice: conversational prompts, mood tracking, and guided reflections. On the DBT side that includes the four modules (mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness) with skills such as TIPP, Opposite Action, and DEAR MAN. On the CBT side that includes thought records, spotting unhelpful thinking patterns, and small behavioral experiments.
Is Nuri free?
Nuri is listed as free on the App Store. Any in-app purchases, if present, are billed by Apple through your App Store account. This site does not list subscription prices because they can vary by region.
How does Nuri handle privacy?
The App Store privacy label from the developer states that contact info may be collected and is not linked to your identity. Read the privacy page for the full notice. Nuri is not claiming HIPAA coverage.
What should I do in a crisis?
Do not use Nuri for emergencies. In the United States, call or text 988 for the Suicide and Crisis Lifeline. Elsewhere, contact local emergency services or a local crisis line. If you are in immediate danger, call your local emergency number.
Free on iOS
Practice a named skill the next time emotions spike
Nuri is free to download on iPhone and iPad. It is educational self-help, not a licensed therapist.