The Three States of Mind
In DBT, we recognize three states of mind. Our goal is not to eliminate emotion or logic, but to integrate them into Wise Mind.
Reasonable Mind
Cool, rational, task-focused. Ruled by facts, logic, and pragmatics. Feelings are ignored.
"I just need to solve the problem."
Emotion Mind
Hot, mood-dependent, reactive. Ruled by feelings, urges, and impulses. Facts are distorted.
"I feel it, so it must be true."
Wise Mind
The synthesis. Seeing the value of both reason and emotion. Intuitive, calm, centered.
"I feel this, AND I know what I need to do."
1 Accessing Wise Mind
Wise Mind is like a deep well within you. It is always there, even when the surface is stormy.
The "Stone Flake" Practice
Imagine you are a stone flake on a lake. Slowly sinking down... past the choppy surface waves (Emotion Mind)... past the currents of thought (Reasonable Mind)... settling into the deep, still water at the bottom. That is Wise Mind.
Ask Wise Mind a Question
Breathe in and ask a question (e.g., "What do I need right now?"). Breathe out and listen. Don't force an answer. Just listen.
Practice This Week
The Pause
Before You React
When you feel a strong urge (to yell, to send that text, to avoid), STOP. Take one breath. Ask: "Is this Emotion Mind or Wise Mind?"
The Check-In
Once a day, simply sit and ask: "Where is my center right now?" You don't have to fix anything. Just find the center.