Wise Mind Basics
What are the 3 states of mind in DBT?
Emotion Mind, Reasonable Mind, Wise Mind
When you are in Emotion Mind, what tends to guide your decisions?
Emotions and Feelings
What does Reasonable Mind use to make decisions?
facts, logic, evidence
True or False: Wise Mind is the same as always choosing the easiest option.
FALSE: Wise Mind helps you choose what is balanced and effective, even when it is difficult.
A friend does not sit with you at lunch. You feel sad. What is one Emotion Mind thought?
“They don’t like me anymore!” or “I have no friends.”
What state of mind combines emotion and logic to help you make balanced decisions?
Wise Mind
Why can Emotion Mind sometimes lead to decisions you regret?
Strong emotions can make it difficult to think through consequences or consider other perspectives.
What might be missing if you make every decision using only Reasonable Mind?
Your feelings, values, and emotional needs.
True or False: Emotion Mind and Sensible Mind make up Wise Mind.
False! Emotion Mind and Reasonable Mind.
You are upset about a low grade and immediately want to give up. What could Reasonable Mind remind you?
One grade does not define you. You can review the feedback and make a plan to improve
What is Emotion Mind driven by?
Feelings
True or False: Emotion Mind means your feelings are wrong.
FALSE
What is an example of a Reasonable Mind decision?
You look at the questions you missed on a test, figure out what you need to study, and make a plan to improve your next grade.
You look at how much work needs to be done for an assignment, figure out how much time you have, and create a plan to finish it.
STOP Skill
Someone makes a rude comment. You feel angry but decide to calmly tell them how it affected you. Which state of mind are you using?
Wise Mind.
Which state of mind focuses on facts, logic, and problem-solving?
Reasonable Mind
What is an example of Emotion Mind response?
Feeling so angry you want to yell immediately.
You feel ignored and upset, so you assume they don't like you anymore and send an angry message.
You feel frustrated and disappointed, so you rip up your paper or refuse to do any more work because you feel like giving up.
Why might a decision based only on logic not always feel right?
It may ignore emotions, relationships, personal values, or how the decision affects you and others.
Name ONE step in finding Wise Mind.
Step 1: Notice my feelings
Step 2: Look at the facts
Step 3: Pause before acting
Step 4: Choose my response
You are furious about a group project and want to send an angry message. Explain how Emotion Mind, Reasonable Mind, and Wise Mind might respond.
Emotion Mind: “They’re awful! I’m sending an angry message!”
Reasonable Mind: “The message could create more problems. I should focus on the project.”
Wise Mind: “I’m frustrated, and I can communicate calmly about what needs to change.”