Philadelphia DBT: Finding Your Wise Mind Through Mindfulness

Finding Your Wise Mind with Philadelphia DBT Therapy

When we talk about mindfulness practice, it refers to the ways in which you can practice mindfulness. Mindfulness is not just meditating. While meditation can be a mindfulness practice, there are many other ways to practice it. This can include doing exercise, playing an instrument, through spiritual practice, yoga, meditation, or whatever you decide to do.

So, what does this mean exactly with regards to mindfulness skills? What makes up mindfulness?

DBT Core Mindfulness Skills

In my last post, I talked about the three parts of mindfulness. In other words, the “stuff” that makes up mindfulness. Specifically, these are the core mindfulness skills taught in DBT Skills Training, which are the “What” Skills, “How” Skills, and “Wise Mind” Skills.

Today, I’m gonna dig deeper into “Wise Mind”.

DBT Skills Training: What is Wise Mind?

In DBT, the concept of a Wise Mind is based on the assumption that everyone has an internal sense of wisdom. In other words, this means that every person has the ability to be wise. The problem is, is that not all people know how to tap into their own inner sense of wisdom or even know what that means or what that experience feels like.

Mindfulness & The Three States of Mind

In order to explain Wise Mind, it’s important that I explain about the other states mind. In Dialectical Behavior Therapy, we talk about three states of mind.

Reasonable Mind

The first of these is our “Reasonable Mind”. Reasonable Mind is when we’re only focusing on the things which are factual, rational, logical, and concentrating on systematically solving problems- it’s made up of those things which are “reasonable”. When we are using Reasonable Mind, we are not concerned about how we feel about what’s happening or what we wish or hope will happen.

Emotion Mind 

Another state of mind is that of “Emotion Mind”. Emotion Mind is controlled by our emotions; how we feel about what’s going on. When we’re using our Emotion Mind, everything is mood-dependent. That is, we’re reactive, impulsive, and everything is based on how we are feeling at that moment. When we’re in Emotion Mind, facts and rational thinking don’t matter.

Wise Mind: Finding a balance through DBT mindfulness practice

“Wise Mind” is finding that “sweet spot” of being able to value both reason and emotion. It’s the balance or “synthesis” of two seemingly opposite things, that of both reason AND emotion. For instance, you may be able to remember a time when you were able to make the best decision, using both your intellect AND by feeling it in your “gut”.

As I said above, Wise Mind is based on the idea that we all have the ability to be wise.

Wise Mind is just that, our inner wisdom.

Here’s a real-life example of Wise Mind.

Let’s take a look at how Wise Mind can look in real life, by comparing it to that of a therapist who is in each state of mind. (This particular example was pulled from a recent training that I took from Marsha Linehan).

Consider which therapist many clients would rather have a therapy session with—a therapist in Reasonable Mind, Emotion Mind, or Wise Mind.  

Clients would perhaps describe the therapist who’s mostly in Reasonable Mind as “uncaring”, “unfeeling”, “out-of-touch”, “overly intellectual”, and they would also be more likely to struggle to form a connection with or relationship with that therapist.

For a therapist who is mostly in Emotion Mind, clients might possibly describe that therapist as highly reactive to whatever the client is saying, have problems staying focused on their own responses, and be unable to effectively perform their job due to experiencing high emotions. 

The ideal scenario would be a synthesis of both Reasonable AND Emotion Mind- that is, a therapist who uses Wise Mind. When a therapist is using their Wise Mind, they are able to “walk the middle path” by using their intuition; interacting and responding to the client both logically AND emotionally.

What’s the purpose of Wise Mind & Mindfulness in DBT?

Using mindfulness to access Wise Mind provides us with a psychological pause. The reason to use our Wise Mind is that it allows us to determine whether a behavior is a wise thing to do.

That psychological pause gives us access to our internal wisdom, so we can think and act wisely.

Find Your Wise Mind through mindfulness practice.

Accessing Wise Mind can be incredibly difficult to do.

Consider the following metaphor--- (This particular metaphor is one given by Marsha Linehan and is often referenced in DBT Skills Training.)

The Well Within: DBT Wise Mind Metaphor

Imagine that on top of a hill is a well that leads deep down into the ocean. Being mindful and finding your Wise Mind requires you to go deep into the well (yourself) and down to the ocean (Wise Mind). This is not a simple task.

There are various things that can get in the way. For instance, there may be a trap door partway down the well. When it rains (Emotion Mind) and the trap door is open, it’s not much of a problem because the rain will just go down to the ocean and you can go right into Wise Mind.

On the other hand, what happens when those pesky trap doors are closed and it starts to rain? It’s going to fill up quickly with water and you’ll be tricked into thinking that you’ve reached the ocean (Wise Mind) when in reality, this isn’t the case.

Finding our Wise Mind is hard for most people and especially so for people who struggle with intense emotions, have experienced trauma or intense anxiety, and have Borderline Personality Disorder. Emotions communicate so much to us and they can be powerful. When we’re prone to be affected by our emotions, they can trick us into believing we’re in Wise Mind, when in fact, we aren’t.

DBT Therapy in Philadelphia

If your emotions are controlling your life, you aren’t fully able to use your Wise Mind.

Here’s the thing--It is totally possible to learn to practice mindfulness so you can get relief from your emotional suffering, painful relationship problems, and find out who you truly are.

Dialectical Behavior Therapy can help you find your wise, inner self and create a life that’s worth living.

Your Philadelphia BPD Therapist

DBT is an effective treatment for BPD. As a DBT therapist, I provide standard, outpatient Dialectical Behavior Therapy, including individual DBT Skills Training and individual psychotherapy. You don’t have to continue to suffer from toxic relationships, debilitating anxiety, or overwhelming emotional pain. My 15-minute DBT therapy consultations are free. Book your consultation for DBT in Philadelphia today by clicking here.