DBT Wise Mind is an important practice in Dialectical Behaviour Therapy (DBT). This practice teaches us to recognize that there are different sides to every issue and situation that we face, and how to walk the middle ground between our emotions and reasonable thought.
With this practice, I have been able to recognize the grey areas between black and white thinking, develop a greater sense of self-awareness, and better manage the impact of my emotions on my actions.
Writing about DBT Wise Mind gives me the opportunity to reflect on how far I’ve come in my journey with DBT, while hopefully helping provide insight for others who struggle with similar issues. So — here are some DBT Wise Mind basics, along with a free downloadable DBT Wise Mind PDF, with two skills pages and a journal prompts template page!
What is DBT Wise Mind?
DBT Wise Mind is one of the three core mindfulness skills in Dialectical Behaviour Therapy (DBT) developed by Dr. Marsha Linehan. The other two core skills in the DBT Mindfulness Module include DBT What Skills and DBT How Skills.
Wise Mind refers to the idea that we have both an emotional and reasonable or rational mind, and need to learn how to recognize and reconcile them in order to make wise decisions.
It’s like walking the middle path: not letting our emotions or strict rational thought drive us too far one way or the other, but instead finding the best course of action. It acknowledges that we all feel and think differently, therefore understanding one’s self is essential in order to reach a wise outcome.
In my personal experience with DBT, I have learned how to identify and manage both my emotional and intellectual or rational sides. Acknowledging them both is important in finding balance.
For instance, when I am faced with a difficult decision or trigger, I take a few minutes to notice the emotional reaction happening within me, consider all the facts, validate my needs or goals, and then make an informed choice.
This practice has helped me develop healthier habits of responding to situations that would have otherwise overwhelmed me before.
What does DBT Wise Mind mean to me?
To me, I think wise mind is synonymous with my intuition. Not fuelled by reactive emotions, or defined by strict rules and reason, but that calm space of knowing in between.
I look to my wise mind in moments of uncertainty, confusion, or doubt. It’s a reminder that I’m more than my thoughts and feelings – there is something greater that can be accessed and relied on for guidance.
In the same way, wise mind also represents being conscious of my safety needs and my real boundaries. When I am stuck in a cycle of pushing myself too hard, I can check in with myself to see if I am honouring my emotional needs at the same time.
Through the wise mind, and other core DBT principles, I have found an internal reservoir of patience, wisdom, and strength that brings me back home. It’s like a light switch that helps me shift from feeling overwhelmed and alone to feeling connected and empowered.
Your DBT Wise Mind PDF
A DBT skills PDF can be a valuable resource for individuals seeking to learn and apply DBT Wise Mind techniques in their daily lives. Here’s how it can support learning and remembering the skill on the go:
- Accessibility: A PDF format allows easy access to DBT Wise Mind materials anytime, anywhere, whether it’s on a smartphone, tablet, or laptop. This accessibility ensures that individuals can review the content whenever they need a reminder or guidance in practicing Wise Mind. By having the DBT Wise Mind information in PDF format, individuals can carry it with them wherever they go.
- Structured Information: PDFs can present information on DBT Wise Mind in a clear and structured manner, making it easier for individuals to grasp the concept and its practical applications. It can include definitions, examples, and step-by-step instructions for accessing and cultivating Wise Mind.
- Visual Aids: Incorporating visual aids such as diagrams, charts, or infographics can enhance understanding and retention of DBT Wise Mind skills. Visual representations can clarify complex concepts and serve as visual cues for recalling the techniques when needed.
- Exercises and Activities: PDFs can also include interactive exercises and activities designed to help individuals practice and internalize DBT Wise Mind techniques. These exercises can range from mindfulness practices to journaling prompts, providing hands-on experience in integrating Wise Mind into daily life.
Overall, a DBT skills PDF offers a convenient and comprehensive way for individuals to learn, practice, and remember DBT Wise Mind, empowering them to cultivate emotional balance and spiritual connection in their journey toward well-being.
How to use DBT Wise Mind Skills
To use any of the DBT Mindfulness Skills, and particularly wise mind, I would recommend:
- Practise in low emotional intensity situations: practise finding your wise mind in low emotional intensity situations before expecting yourself to be able to access it when emotions are high.
- Start with observing: if you don’t want to use your skills, notice it, if you’re too much in emotion mind to access wise mind, notice it. Start with awareness.
- Set aside time to practise – maybe with journaling! Journaling has been the single biggest aid in my recovery journey with DBT. Whether you use journal prompts (which I’ll look at more below) or just start writing out your observations, why not give it a go?
- Give it time: Like any other skill, it will take time to pick up. Keep practising, and it will get easier to access the skills on a regular basis.
Journal prompts for using DBT Wise Mind
Journal prompts are a great tool for learning any skill. They help you to focus on a specific element, and give you the structure to explore it more deeply. Here are some journal prompts for DBT Wise Mind that I have used:
- What are the tell-tale signs for me that I am in emotion mind? (Write a list)
- Bring a situation to mind where you have recently experienced emotion mind. Write out the emotion mind, reasonable mind, and wise mind positions for this situation.
- What currently gets in the way of me using wise mind?
💡 You can also download 20+ DBT mindfulness journal prompts and templates, plus example entries from my own BPD recovery journey in my 30-page DBT Mindfulness Skills E-Book & Journaling Guide.
DBT Wise Mind From a Spiritual Perspective
The link between mental and spiritual health is an intricate and profound one. While mental health addresses the well-being of the mind, encompassing emotions, thoughts, and behaviours, spiritual health delves into the realm of the soul, exploring existential questions, purpose, and connection to the divine.
Understanding the interplay between mental and spiritual health is crucial for achieving holistic well-being. Mental health practices, such as therapy and mindfulness, can contribute to emotional stability, while spiritual practices provide a framework for finding meaning and purpose in life–or a ‘life worth living’.
The integration of both dimensions creates a synergy that nurtures the complete embodied self.
DBT Wise Mind serves as a bridge between mental and spiritual health, emphasising the importance of balance and integration. As individuals cultivate their Wise Mind, they not only enhance their emotional regulation and decision-making but also open doors to profound spiritual experiences. The synthesis of these dimensions contributes to a more resilient, connected, and purposeful life.
DBT Wise Mind Spiritual Perspective Examples
Example 1: Wise mind as contemplative practice
Thoughts, attitudes, and actions designed to help us express or experience a connection to: The sacred, the divine within, the transcendent. God, the Great Spirit, the Absolute, Elohim, the nameless one, Brahma, Allah, Parvardigar. Ultimate reality, the totality, the source, our essential nature, our true self, the core of our being, the ground of being.
Mindfulness & Meditation
At the core of Wise Mind lies mindfulness, a practice that invites individuals to be fully present in the moment. Mindfulness meditation becomes a spiritual journey, guiding practitioners to a deeper connection with the divine. By focusing on the breath and clearing the mind, individuals create space for the sacred to enter their consciousness.
Contemplative Prayer
In various spiritual traditions, contemplative prayer serves as a means to commune with the divine. It involves silently resting in the presence of the sacred, allowing a direct line of communication between the individual and their spiritual source. Wise Mind, when approached as contemplative prayer, fosters a sense of divine connection and guidance.
Contemplative Action
Beyond silent practices, Wise Mind extends into contemplative action. This involves mindfully engaging in everyday activities, recognising the sacred in the ordinary. Whether it’s walking in nature, preparing a meal, or interacting with others, each action becomes an opportunity to experience the divine within the mundane.
Centering Prayer
Centering prayer is a form of meditation that seeks to achieve a state of inner stillness and receptivity. Wise Mind, when aligned with centering prayer, becomes a conduit for individuals to center themselves in the divine presence. It allows for a profound connection with the sacred, offering clarity and insight in the process.
Example 2: Wise mind as experience
An experience where a deeper layer of reality rises to consciousness. A reality that has always been there but has been misperceived. An experience of expansion of consciousness. The experience of unity and oneness within the sacred.
Deeper Layer of Reality
Wise Mind, when viewed as an experience, reveals a deeper layer of reality that has always existed but may have been overlooked. It is an awakening to the profound interconnectedness of all things and an understanding that the divine is present in every aspect of life. This experience transcends the ordinary, offering a glimpse into a reality that goes beyond surface perceptions and experiences reality as it is.
Expansion of Consciousness
The experience of Wise Mind leads to an expansion of consciousness. It opens individuals to a broader understanding of existence, breaking down the barriers of ego and separateness. In this expanded state of awareness, one recognises the unity and oneness that underlies all of creation, fostering a deep sense of connection to the sacred.
Example 3: Wise mind from the perspective of mysticism
Seven characteristics of mystical experiences:
- Direct Experience: Mystical experiences, like Wise Mind, involve a direct encounter with ultimate reality. In this state, words become inadequate to describe the depth of the encounter, emphasising the direct and unmediated nature of the experience.
- Experience of Unity: Wise Mind aligns with the mystical experience of oneness. It brings an awareness that there is no separation between oneself, the divine, and all other beings. This unity fosters a profound sense of interconnectedness and love.
- Without Words: Similar to mystical experiences, Wise Mind transcends language. The reality it presents cannot be fully captured by words; it can only be alluded to through metaphors and stories, emphasising the ineffable nature of the sacred encounter.
- Certainty: During a Wise Mind experience, there is a total and undeniable certainty. Doubt and skepticism dissolve, leaving a clear and unwavering knowing of the sacred presence. This certainty becomes a guiding force in one’s spiritual journey.
- Practical: Mystical experiences are not detached from practical life. Likewise, Wise Mind, when embraced, brings concrete benefits to an individual’s well-being. It serves as a source of guidance, promoting emotional balance and resilience in the face of life’s challenges.
- Integrative: Wise Mind, like mystical experiences, fosters integration. It harmonises love, compassion, mercy, and kindness, leading to a quieting of extreme emotions. This integration contributes to a more balanced and fulfilling life.
- Sapiential: Both mystical experiences and Wise Mind lead to wisdom. The insights gained during these experiences enhance the capacity for intuitive knowledge, guiding individuals on a path of spiritual growth and understanding.
Example 4: Wise Mind as intuition
For me, Wise Mind presents mainly as my intuition. It’s finding that beautiful mid-point between my emotions and the rational 3D world around me. It balances my two natures, allowing me to make decisions from a true place of security.
The Intuitive Connection
Wise Mind, when seen through the lens of intuition, becomes a guide in navigating the complexities of life. Intuition is the inner knowing that goes beyond rational thought and emotion, and Wise Mind serves as a bridge between the conscious and the intuitive realms.
Trusting the Inner Wisdom
Incorporating Wise Mind into daily life involves trusting one’s inner wisdom. This intuitive knowledge is a connection to the divine source, providing insights that may not be immediately apparent through logical analysis. By embracing and trusting this inner guidance, individuals can align their actions with a higher purpose.
Balancing Rationality and Emotion
Wise Mind encourages a harmonious balance between rationality and emotion. While rational thinking has its place, the integration of intuitive insights allows for a more holistic decision-making process. This balance ensures that decisions align with one’s spiritual and emotional values and lead to a sense of purpose and fulfillment.
Nurturing Spiritual Growth
Wise Mind, approached with an intuitive perspective, becomes a tool for nurturing spiritual growth. It invites individuals to explore the depths of their inner selves, fostering a connection to the divine that transcends intellectual understanding. This nurturing process facilitates a continuous journey of self-discovery and spiritual evolution.
Closing Thoughts
As we cultivate our Wise Mind, we embark on a journey of self-awareness and empowerment, learning to trust our intuition and make decisions aligned with our deepest values. It’s a practice of mindfulness and compassion, inviting us to embrace the full spectrum of our human experience while finding harmony between our emotions and rational thought.
Incorporating DBT Wise Mind into our daily lives requires patience, practice, and self-compassion. By starting with small steps and nurturing a regular practice, we can gradually awaken to the transformative power of Wise Mind in our lives.
DBT Wise Mind FAQs
What is a wise mind in DBT?
Wise Mind is a concept in Dialectical Behaviour Therapy (DBT) that combines emotion mind and reasonable mind. It is the goal of DBT to integrate these two perspectives to create an integrated whole that encompasses both emotional and logical aspects of ourselves. Wise Mind helps us access other skills of acceptance, change, and mindfulness strategies to help us be aware of our emotions without being overwhelmed by them.
What is an example of a wise mind situation?
One example of a wise mind situation is when we become aware of our emotions but find ways to manage them without letting them take over. For instance, if you are feeling angry or frustrated, instead of lashing out in anger, you can practise mindful breathing to help regulate your emotions and then use problem solving skills to address the situation.
Does DBT wise mind work?
In my experience, DBT Wise Mind has helped me develop greater emotional awareness, more effective coping strategies, and a better overall understanding of how I used to operate on autopilot. It has also enabled me to be more mindful in challenging situations which has helped me find solutions that work for all involved (especially me!)
Eliza Blooms 
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