Mind Matters
This “mind” reacts based only on feelings and urges.
What is Emotion Mind
Your friend pressures you to vape after school. Which mind says “everyone’s doing it, just do it once”?
What is Emotion Mind
I disappear when you talk about me. What am I?
Silence
You didn’t get invited to your friend’s hangout, and you feel left out. Emotion Mind says “I’m done with them.” Rational Mind says “Maybe they just forgot.” Wise Mind says what?
“What is, ‘I feel hurt, and I can talk to them calmly to understand what happened?’”
Taking a deep breath and naming 5 things you see is an example of what?
Mindfulness/grounding
This “mind” focuses only on facts and logic, leaving feelings out.
What is Rational Mind?
You tell yourself, “It’s not worth getting in trouble again,” even though you’re stressed. Which mind is that?
Rational Mind
I can be loud or quiet, fast or slow. You can’t see me, but I can calm you down. What am I?
Your breath
Your crush leaves you on read for 2 hours. Emotion Mind wants to double text; Rational Mind says they’re probably busy. Wise Mind might say what?
“What is, ‘I can wait and focus on my own night until I know more?’”
The STOP skill stands for...?
Stop, Take a step back, Observe, Proceed mindfully
The place where logic and emotion meet — your inner wisdom.
What is Wise Mind?
Wise Mind might say this before deciding to use or not use.
“What do I really want in the long run?”
I come and go, sometimes strong, sometimes small. I’m not facts or forever — what am I?
Feelings/emotions
Your best friend uses to cope with stress. What could Wise Mind remind you about helping them?
You can care and set boundaries; you can’t control their decisions.
This grounding exercise asks you to name 5 things you see, 4 you feel, 3 you hear...
5-4-3-2-1 technique
True or False: You can only be in one “mind” in a situation.
False - you can move between them!
You’re angry and want to use to numb out. A Wise Mind pause might include doing this skill first.
Stop and take some deep breaths
The more you chase me, the less you have me. But when you pause, I return. What am I?
Peace or calm
Your parent asks you to clean your room when you’ve had a long, stressful day. What would Wise Mind say?
Acknowledge that you're tired and frustrated, but you can clean up a little then take a break
Wise Mind can be found through what quiet practice?
Meditation or deep breathing
If Emotion Mind says “I’m furious,” and Rational Mind says “Calm down,” what might Wise Mind say?
“I feel angry, but I can take a breath before deciding what to do.”
Wise Mind isn’t about saying “never use” — it’s about saying this.
“I’ll make a choice that fits my values and goals.”
You can’t find me by overthinking or ignoring your feelings. You find me when you pause, breathe, and listen inside. What am I?
Your Wise Mind
You bombed a test you studied hard for. Emotion Mind says, “I’m stupid.” Rational Mind says, “The average was low.” Wise Mind would remind you what?
“What is, ‘I’m disappointed, but I can learn from it and ask for help?’"
When urges feel strong, you can surf them using this DBT skill.
Urge surfing