DBT Diary: Wise Mind
One of the core skills of DBT therapy is mindfulness, a practice that has alot of hype in self improvement and recovery.
In DBT, the aim of mindfulness is slightly different; not just to become in the moment, but to gain a sense of wise mind: the part of our mind where emotions and rational thinking merge together.
The table below can help to identify the states of mind.
Emotion Mind | Wise Mind | Reasonable Mind |
Thinking and behaviour controlled by emotional stateThoughts are unhelpful and distressing
Difficult to think logically and rationally Facts are distorted to fit with current distress Opinions Strong emotions drive strong behaviour What I want to do
|
Integrates Emotion Mind and Reasonable MindAdds intuitive knowing to emotional distress and logical analysis
The calm that follows a storm Sees or knows something directly and clearly Grasps the bigger picture, rather than just parts Ensures needs of both Emotion Mind and Reasonable Mind are met: Reasonable Mind is right, but Emotion Mind needs to be soothed What’s the most appropriate and effective skills that I could use for this situation? |
Intellectual, scientificLogical and rational thinking
Factual thinking, based on evidence Able to plan how to respond Focuses attention Cool in approaching problems What I should do |
Its not healthy to stay in either rational or wise mind all the time. making decisions in rational mind can lead to unhappiness when your emotional needs are not properly taken into account. At the other end of the scale, making decisions based solely on emotions can lead to lots of interpersonal chaos!
For example, when making a shopping list, wise mind is important- if using rational mind, you may buy just enough food at the cheapest price, but would miss out treats and things that are important to wellbeing. If making the same shopping list in emotional mind, you may end up with a basket full of treats but no proper meals.
Wise mind is important to help us find balance.
DBT uses mindfulness to help us get to wise mind- the state where both what you should do and what you want to do are taken into account.
The journal below was created as a quick reminder to stay in wise mind. Created with acrylic paint, conte crayon and fineliners.
I used the image of a dual portrait, (symbolically, like a venn diagram) to show the fusion of different aspects of personality.
People with Borderline Personality Disorder often feel like “two people”, as the definition between emotional and rational mind can be extreme, and poor impulse control makes it difficult to find a balance.
If you need help identifying states of mind, you can use this worksheet.
My next journals will be delving further into what mindfulness is, and how to practice it.
Do you use wise mind or practice mindfulness in your daily life? Has it been useful? Tell me about it below.
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Love this idea….I do mindful meditation most days….helps center me… good luck with your blog 🙂
Thankyou Irene, Glad you enjoyed the post. 🙂
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