Do you ever feel torn between your emotions and logic? You’re not alone. Many people struggle to find balance when making decisions. The Wise Mind skill from Dialectical Behavior Therapy (DBT) can help you integrate both reason and emotion for better choices.
What Is Wise Mind?
Wise Mind was developed by Dr. Marsha Linehan, the founder of DBT. In fact, it’s based on the belief that everyone has an innate ability to be wise. Therefore, Wise Mind combines emotional awareness with logical thinking, helping you respond in ways that align with your values.
The Three States of Mind
1. Reasonable Mind
This state focuses on facts, reason, and logic. For example, you might feel cool, rational, and task-oriented. However, emotions and personal values often take a back seat here.
2. Emotional Mind
In this state, emotions take over completely. Decisions are driven by feelings, and logic feels irrelevant. While passion can be powerful, acting only from emotion can lead to impulsive choices.
3. Wise Mind
Wise Mind integrates both Reasonable and Emotional Mind. It acknowledges feelings while considering facts, allowing you to make balanced, values-based decisions. Many compare Wise Mind to intuition or a gut feeling—but it’s grounded in mindfulness.
How to Connect with Wise Mind
Step 1: Observe Non-Judgmentally
- Notice your thoughts, feelings, and surroundings without trying to change them.
- Imagine you’re a reporter describing what you see.
- Bring curiosity and openness instead of judgment.
Step 2: Participate Effectively
- Fully engage in the present moment based on what you observed.
- If your mind wanders to the past or future, gently bring it back.
- Use your senses—what can you see, hear, or feel right now?
Tip: Wise Mind is always present. The skill is learning how to access it through practice.
Why This Matters
Developing Wise Mind helps you:
- Reduce emotional overwhelm
- Make decisions aligned with your values
- Improve relationships and self-confidence
FAQ: Wise Mind for Beginners
Q1: Is Wise Mind the same as intuition?
Not exactly. Wise Mind feels intuitive but is based on mindfulness and balance between emotion and logic.
Q2: Can anyone access Wise Mind?
Yes! It’s an innate ability that gets stronger with practice.
Q3: How often should I practice?
Start with a few minutes daily. Over time, it becomes second nature.
Useful Links
- Wise Mind Worksheet – https://www.letss.org.au/images/DBT_worksheet_-_Your_Wise_Mind.pdf
Free Virtual Consultation
Therapy can be a safe space to work on having a more mindful approach our inner experience. If this post resonated, and you find that cognitive distortions are affecting your well-being feel free to reach out to schedule a FREE consultation.
