Wise Mind

Published on 31 August 2023 at 05:01

 Wise mind is a concept that has roots in mindfulness and is part of Dialectical Behavioral Therapy. Often we can think in absolutes; also known as all or nothing / black or white thinking. This type of thinking can be symptomatic of depression and a type of cognitive distortion/ irrational thought pattern as well. I believe our mental templates can form in this way as we go through life based on our early experiences, this can be automatic and this can increase distress.

 The Wise Mind concept is made up of 3 parts; this includes the Rational Mind, the Emotional Mind, and the Wise Mind. The Rational Mind is thoughts/ behaviors based all on reason. The Emotional Mind is thoughts/ behaviors that are based all on emotion. The Wise Mind is known as the overlap/the in between. Picture a continuum and where we want to be is in the middle, not too far on one end or the other. 

 Wise mind is part reason and part emotion and what makes you know you're in this mind is often a sense of intuition. It can sometimes be described as that 'aha' moment. Wise mind is an exceptionally useful skill. You can use this skill to ask your wise mind for guidance for problems, doubts or confusions that have lingered on in your life for a while (or that are new). People often get stuck at one end of the spectrum from being either too emotional - or too factual. Individuals living in Wise Mind are able to utilize both reason and emotion, taking the middle path to cultivate emotional sensitivity and a calm, cool collectedness. A Wise Mind lives intuitively, taking the time to observe and practice mindfulness. Both states of mind have useful attributes; however, when an individual spends too much time in either Emotion or Rational Mind, they are bound to experience frustrations in their interpersonal dealings and within themselves.  Finding this balance is one of the primary goals of DBT practice.

 I would like to challenge you in the coming weeks to build awareness of your thoughts and what you do with them – how you allow them to shape and impact your life. How to get to Wise Mind are learning to:

  • Observe by watching your thoughts and feelings without pushing them away. Let them happen even when they are painful. Label what you observe with words. 
  • Describe without interpretation by focusing on what you observe. Just the facts
  • Be present by throwing yourself into the present moment by not focusing on yesterday or tomorrow.
  • Take a Non-Judgmental Stance by not evaluating anything as GOOD or BAD. Stick to the observable facts. 
  • Stay focused on THIS MOMENT so that past and future distractions don’t get in your way. 
  • Do not allow emotions to take over your behavior
 There are things you can do to stay in the present moment. A big one is by focusing on your breath and connecting to your breath. Check in with yourself and gently remind yourself to focus on what is in your environment- grounding with the senses (what do you see/ hear/ smell/ taste/ touch). Remember this , like any skill, takes practice and be gentle with yourself if you notice yourself judging an experience. 
Practice these steps- 
  1. Take a deep breath.
  2. Pause.
  3. Now ask yourself, “is this action, thought, idea, plan, etc. my Wise Mind?”
  4. Listen for the answer.
  5. Check for any imbalance of reason or emotion.

 Overall, you can start by thinking about where you feel you may fall on the Wise Mind continuum in your day to day. Recognizing how you may interpret situations is a great step towards getting more centered and accessing the Wise Mind more frequently.

  Thank you for visiting this weeks blog and please comment below something you would like to try to access the Wise Mind in your daily life! 

May you "feel heard and supported and Be Beyond Well", 







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