Wise Mind

Definition

Wise Mind is a core concept in Dialectical Behavior Therapy (DBT) that represents the integration of Emotion Mind and Reasonable Mind. It is the inner wisdom that arises when you balance logic and emotion. Rather than denying feelings or ignoring facts, Wise Mind allows you to access a deeper, intuitive knowing.

Other names: Centered Self, Inner Knowing, Balanced Mind.

Purpose

Used to help you:

• Make effective decisions when overwhelmed by intense feelings or overthinking.
• Access clarity and calm in emotionally charged situations.
• Improve self-trust and self-awareness.
• Regulate emotional responses without suppressing them.

When to Use

Turn to Wise Mind when you:

• Feel torn between strong emotions and logical reasoning.
• Need to respond thoughtfully rather than react impulsively.
• Are unsure about how to handle conflict or crisis.
• Want to validate both your feelings and the facts of a situation.

When Not to Use

Avoid relying on Wise Mind if:

• You are in immediate physical danger—safety first.
• You are severely dissociated or unable to stay grounded (seek stabilization first).
• You are using it as a way to avoid action or accountability.

How-To

1. Pause. Take a moment to stop reacting.
2. Notice your Emotion Mind. What are you feeling? Where in your body?
3. Notice your Reasonable Mind. What are the facts and logical considerations?
4. Visualize them meeting. Imagine a Venn diagram where they overlap.
5. Sit quietly and wait. Often, a sense of “knowing” emerges.
6. Name your Wise Mind decision. What does your inner wisdom suggest?
7. Act with intention. Follow through mindfully.

Tips & Variations

• Visualization: Picture a calm lake or a quiet center within your chest.
• Mantra: Repeat “Wise Mind” while breathing slowly.
• Journal Prompt: “What does my Wise Mind say about this?”
• Watch out for: Confusing impulse or avoidance with wisdom—true Wise Mind feels grounded, not frantic.

Example

Anna felt overwhelmed after a fight with her partner. Her Emotion Mind wanted to yell. Her Reasonable Mind said to ignore it completely. She closed her eyes, took deep breaths, and imagined a wise elder inside her. Her Wise Mind told her to wait until morning to have a calm conversation.

Inventor / Origin

Developed by Marsha M. Linehan, PhD, creator of Dialectical Behavior Therapy in the late 1980s. The Wise Mind concept draws from Zen Buddhist philosophy and Western psychology.

Related Skills

• Observe: Noticing thoughts and feelings without judgment.
• Describe: Labeling internal experiences accurately.
• Participate: Engaging fully in the present moment.
• Mindfulness of Current Emotion: Allowing emotions to rise and fall naturally.

Limitations

May not be effective if:

• You are actively under the influence of substances.
• You have untreated psychosis.
• You are in life-threatening crisis requiring immediate action.

Evidence Base

Research shows that accessing Wise Mind as part of DBT mindfulness:

• Reduces emotional reactivity.
• Increases distress tolerance.
• Supports decision-making in BPD and other emotional dysregulation disorders.
• Linehan’s studies report improvements in emotion regulation and reduction in self-harm.

Further Reading

• Marsha Linehan's official DBT site
• DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan
• Wise Mind Guided Meditation

References

• Linehan, M.M. (1993). Cognitive-Behavioral Treatment of Borderline Personality Disorder. New York: Guilford Press.
• Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. New York: Guilford Press.