Dialectical Behavior Therapy or DBT is a therapy created by Marsha Linehan that focuses on three key terms that are central to DBT and utilizing DBT self help skills. They are the 3 States of Mind – Emotion Mind, Reasonable Mind, and Wise Mind.
The 3 States of Mind Central to DBT
Emotion Mind
When we are in Emotion Mind, emotions run the show and drive our actions and decision-making. It’s very hard to view situations through a rational, objective or factual lens when in Emotion Mind. In this state our decision-making and planning capabilities may be distorted.
Reasonable Mind
This state of mind is basically the opposite of Emotion Mind. This is when we are evaluating situations through a reasonable or logical brain only. One will use facts, statistics, thinking, and planning to problem-solve. In this state we may feel as though our attention is focused on the task at hand and we are less aware of our emotions.
Wise Mind
This state of mind is a combination of Reasonable Mind and Emotion Mind. In this state of mind, logic and emotion have equal importance. Instead of either of the extreme states or Reasonable Mind and Emotion Mind, Wise Mind combines the strengths of each state of mind. Focusing on emotions and reason gives you a balanced viewpoint from which to make decisions.
Marsha Linehan states
“Wise mind is that part of each person that can know and experience truth. It is where the person knows something to be true or valid. It is almost always quiet, it has a certain peace. It is where the person knows something in a centered way.”
Wise Mind is like riding a bike, which takes effort, balance, and steering. You can learn Wise Mind, like riding a bike, only by experience and practice. First, you must be willing to expend a little extra effort to initiate Wise Mind. As you would fall over if you were too far to the right or left on a bike, find Wise Mind by making the effort to find the balance of your emotions and thinking. Balancing the emotions and logic is like pedaling, it takes you forward. Doubt, shame, and guilt are like putting on the brakes. With practice, riding a bike can become second nature. Same with Wise Mind. Practicing it will help you develop mastery, feeling competent and under control.
DBT Self Help Skills & Wise Mind: How can we practice?
Practice identifying your problems and consider possible solutions. Be willing to bring together your problems with your experience, knowledge ,and intuition. Wise Mind grows when you use your senses, develop your mind, and learn skills. Gentle reminder: This takes work! Don’t be too hard on yourself if you can’t master it right away. Practice, practice, practice!
What other ways can we practice being in Wise Mind?
Mindfulness breathing
When you focus on your breath, you can develop the ability to find your center during breathing and get to know this calm centered place well. If you learn where your center is and how it feels, you can go to this place, confident that you are responding in Wise Mind. Although this may be unfamiliar, you can cultivate the ability to be mindful. Research shows that Mindfulness develops your ability to observe what is going on within yourself in any situation; as the goal is to reflect on your thinking and feeling, independent of the circumstances, observing what is going on in one’s mind like watching clouds drift through the sky.
Through practice and awareness, you will develop the skills that access your Wise Mind. With Wise Mind as the basis for problem solving, you will improve the quality of your life!
“Wise mind is like having a heart, everyone has one, whether they experience it or not.” – Marsha Linehan
