As a DBT therapist, I often talk with clients about accessing Wise Mind—a core concept in Dialectical Behavior Therapy (DBT). Wise Mind is the balanced place where our Emotion Mind (driven by feelings) and Reasonable Mind (focused on logic) meet. It’s the part of us that knows what’s best when we feel conflicted, overwhelmed, or uncertain.
Wise Mind is helpful for navigating challenging emotions, making decisions, and finding a sense of calm during distress. For those managing conditions like anxiety, depression, borderline personality disorder (BPD), or trauma—including complex trauma—Wise Mind can be a transformative tool.
What is Wise Mind?
Wise Mind is the part of you that integrates both emotion and logic, helping you respond to situations with insight and balance.
For example:
Emotion Mind might say, "I’m too upset to think clearly; I need to react now!"
Reasonable Mind might counter, "Calm down; your feelings don’t matter in this moment."
Wise Mind combines the two: "I recognize I’m upset, and I also need to respond thoughtfully to avoid regret."
When we access Wise Mind, we honor our emotions without letting them take over while using logic without dismissing how we feel.
How Wise Mind Helps
Wise Mind can support:
Emotion Regulation: Instead of being carried away by strong feelings, you can pause, reflect, and choose a response.
Decision-Making: Wise Mind helps you make thoughtful, balanced choices even in high-pressure situations, and allows for self-compassion by taking your emotions into account in important decisions.
Reducing Anxiety and Depression: By grounding yourself in Wise Mind, you can avoid spiraling thoughts or feeling stuck. Wise mind can acknowledge feelings like fear and hopelessness while also providing you with the knowledge that you can get through difficult times.
Healing Trauma and Complex Trauma: Trauma can leave us disconnected from ourselves. Using Wise Mind can help rebuild trust in your inner wisdom. Wise mind can help in navigating relationships by helping us express our feelings in a way that honors ourselves while respecting others.
Managing BPD: For those with borderline personality disorder, accessing Wise Mind can calm emotional extremes and foster self-compassion.
How a DBT Therapist Practices Wise Mind
Here are some activities I use personally and recommend to clients:
1. Mindfulness of the Breath
I like to practice Wise Mind by focusing on my breath. As I breath in, I think "Wise" and as I breath out, I think "Mind." This helps me regulate my nervous system while helping me see situations from a wise mind perspective.
2. Listening to My Body
I often check in with my body when making decisions. For example, if I feel tension in my chest or shoulders, I know I’m in Emotion Mind. I recognize that my body may be trying to communicate important feelings to me that I should take into account.
3. Wise Mind Meditation
I love using Wise Mind meditations to center myself. Guided meditations that prompt me to visualize a calm place or focus on my inner voice often help me tap into deeper self-awareness. Check out my meditations page for some of my playlists!
Why Wise Mind Matters
Whether you’re managing borderline personality disorder, healing from trauma, or navigating everyday stressors, accessing Wise Mind gives you the ability to respond thoughtfully rather than react impulsively. This practice strengthens your relationship with yourself, fosters resilience, and helps you approach life with clarity and balance.
Ready to Learn More About DBT ? At Mountain Heart Counseling, I specialize in DBT for individuals in Montana, Colorado, and Nevada. If you’d like to explore how DBT skills like Wise Mind can support you in your healing journey, schedule a free consult today. Let’s work together to help you find balance, heal from trauma, and regain control over your emotions.
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