What is The Wise Mind Technique in DBT?

Logic and reason are important for solving many of life’s problems, but relying solely on them can seem detached. Striking a balance between the rational mind and the emotional mind is key. We call this the wise mind in DBT.

What is the Wise Mind in DBT?

The wise mind in dialectical behavior therapy (DBT) represents the intersection between the emotional mind and the reasonable mind. In other words, it is part emotion and part reason. It often feels like intuition or a sudden "aha!" moment, where insights become clearer.

Founder of DBT, Dr. Marsha Linehan, describes the wise mind as the part of each person that can perceive and experience truth. It is characterized by a sense of quiet and inner peace. It is where the person knows something in a centered way.

Understanding the Wise Mind Technique

There are three states of mind in DBT: the wise mind, the reasonable mind, and the emotional mind. Let’s go through each of them.

Reasonable Mind

Also called the rational mind, the reasonable mind involves approaching situations with a focus on facts, data, and observable phenomena. When in this state, you prioritize rational thinking and objective analysis over your emotions. Since you base your actions on logical reasoning, you’re likely to feel detached.

For example, a teenager who uses their reasonable mind to prepare for college applications may do so by creating a detailed plan based on academic requirements and deadlines. They might feel less influenced by the stress of the process (which involves emotions) and instead concentrate on factual steps.

Emotional Mind

When we are in our emotional mind, we handle facts and events through the lens of our emotional state. This would make it more difficult to remain objective. Some situations where someone might find themselves in the emotional mind include receiving criticism, experiencing relationship issues, and having conflict at home.

Using the same example in the previous section, the same teenager who uses their emotional mind while preparing for college applications might feel overwhelmed or anxious. Because they’re worried about not being accepted into their college of choice, they might avoid completing application tasks.

Wise Mind

The wise mind is where we find the balance between the reasonable mind and the emotional mind. Often referred to as the “middle way,” the wise mind involves a deep sense of intuition, which goes beyond what can be perceived by the senses.

It is a combination of direct experience, immediate cognition, and grasping an event’s significance, even without analyzing it intellectually.

You may experience the wise mind differently from someone you know. For some individuals, the wise mind is that small voice in their heads that knows what is best. For others, the wise mind is more of a “gut feeling” that guides them on the best course of action to take. Everybody can access the wise mind — the key to getting started is becoming more self-aware.

Benefits of the Wise Mind Technique

Accessing the wise mind can help us in many ways [*]:

• It allows us to see situations more clearly since we’re now able to balance emotional intensity with our objective analysis.
• Your emotions no longer dominate your decisions. This prevents you from reacting impulsively, which can reduce conflict or regret later on.
• It helps us communicate better with others by making us more empathetic and understanding. For example, a teen who is having a conflict with their friend combines their feelings with an understanding of the friend’s situation. This would allow the teen to start an honest conversation without creating further conflict.

How Can I Access My Wise Mind?

The good news is that people can practice their wise mind in normal, daily situations. Here’s how you can start accessing it:

• Whenever you feel the urge to react impulsively, pause and take deep breaths. (For breathing techniques, check out our breathing exercises — these are great for kids and teens.
• Notice the emotions you’re experiencing. Even better, name them. More importantly, acknowledge that your feelings matter.
• Weigh your options. Think about the different actions you could take based on both the facts of the situation and your emotional needs. Remember to be open to adjusting your decision in case you discover new information.

It’s important to assess how the decision or action you took turned out. Did you achieve the outcome you hoped for? If others are involved in the situation, you may reflect on the feedback you received from them.

How Can I Apply the Wise Mind Technique in My Daily Life?

Using the wise mind technique in daily life is generally helpful for dealing with different types of stress. For children and teens, these stressors include academic pressure, disagreement within the family, and even setting goals.

Here are some tips:

• Regularly engage in mindfulness or focus your attention on the present moment. This allows you to gain a clearer perspective since you’re not worried about the past or future, which can feel distracting. DBT mindfulness “how” skills allow you to notice your thoughts and experiences without necessarily judging them.
• Use grounding techniques by focusing on your 6 senses, taking breaks when you’re feeling overwhelmed, and practicing positive self-talk. These are simple wise mind exercises that support more thoughtful decision-making.
• Learn what triggers your stress and tap into some coping strategies. Being more mindful of your triggers creates some space for you to reflect.

Wise Mind Technique Examples

To better understand the wise mind technique, here are some examples that apply to kids and teens:

• School pressure - When dealing with a failed test at school, a student’s emotional mind would cause them to feel upset and worried about what their parents would say. However, their rational mind reminds them that it is just one test. After balancing both, their wise mind would recognize the situation as an opportunity to improve by asking their teacher for help and developing better study habits.
• Friendship conflict - Not being invited to a party would normally cause feelings of rejection. On the other hand, the child’s rational mind might suggest that there could be an explanation, like their classmate having a small guest list. Then, their wise mind would balance these feelings by encouraging the child to talk with their classmate to understand what happened.
• Peer pressure - A child is being pressured by their friends to skip class. The emotional mind would cause the child to feel anxious or afraid of losing their friends, while the rational mind would remind them of the possible consequences. Combining these perspectives, the wise mind may help them find a way to assertively decline the peer pressure, and perhaps suggest an alternative activity.

Limitations of the Wise Mind Technique

Accessing the wise mind doesn’t happen overnight. Moreover, people vary in their backgrounds, beliefs, and experiences — and these factors can influence their use of the wise mind. Here are a few limitations:

• Regular practice is necessary. Those who struggle with emotional regulation may need additional time and effort to increase their self-awareness, so they can better manage their reactions.
• Some urgent situations do not give a person enough time to reflect and balance both emotional and rational aspects. This might include being in an accident or medical emergency.
• Serious mental health challenges need additional support from a mental health professional. Trauma, for instance, may interfere with accessing the wise mind unless it is first addressed [*].

The Bottom Line

Mastering the wise mind technique can be a gradual process. It’s normal to experience challenges along the way, but with regular effort, you’ll gradually find it easier to draw on your wise mind.

Start with mindfulness, try reflecting on real-life scenarios, and incorporate DBT worksheets into your practice. Don’t forget to note any strategies that work well for you. Over time, you might find it easier to achieve a balanced perspective.

References:

1. The Wise Mind: How logical reasoning can help manage emotions. (2020, June 4). Center for Practical Wisdom | the University of Chicago. https://wisdomcenter.uchicago.edu/news/discussions/wise-mind-how-logical-reasoning-can-help-manage-emotions
2. Treatment, C. F. S. A. (2014). Understanding the Impact of Trauma. Trauma-Informed Care in Behavioral Health Services - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK207191/