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Discover practical techniques for achieving emotional balance and resilience by mastering Wise Mind in DBT.

Last month our Dialectical Behavioral Therapy (DBT) column discussed what DBT is and what it is used for. It also briefly described the Six Core Mindfulness Skills used in this therapeutic modality.

The Six Core Mindfulness Skills, which are central to DBT and rooted in Marsha Linehan’s original program, begin with the Mindfulness Skill – Wise Mind. As with all mindfulness skills, the goal is to increase joy and reduce suffering.

Wise Mind is a state of mind that synthesizes Reasonable Mind (logic) and Emotion Mind (feeling) into Wise Mind (balanced decision-making). Using Wise Mind helps individuals make decisions based on both emotion and reason, promoting mental clarity.

Reasonable Mind is cool and rational as well as task focused. Emotion Mind is emotion-focused, hot and mood dependent.

Wise Mind is our wisdom. It is seeing the value of both and bringing them together or what is called the Middle Path.

There are many ways we teach our youth and families Wise Mind and how to navigate the complexity of this balance toward the Middle Path. We seek to find inside ourselves the wisdom that we have within.
Here are just a couple ways you can do that:

1. Breath “Wise” In, “Mind” Out

As you breath in… say silently to yourself the word ‘Wise’… and as you breath out… say silently to yourself the word ‘Mind’… continue saying ‘Wise’ as you breath in… and ‘Mind’ as you breath out.

2. Ask if this is Wise Mind?

Breathing in, ask yourself, “Is this (action, thought, plan, etc.) Wise Mind? Listen to the answer. Continue to breath. Do not force the answer. Be in the moment and listen. Try another time if you need to.

3. Ask Wise Mind a question

Breathing in simply ask Wise Mind a question. Listen to the answer.

4. Walking down the spiral stairs

Imagine that inside of you is a spiral staircase, winding down to your core. Walk slowly down. Notice sensations in your body. Notice the quiet. Notice around you. When you reach the center of yourself, settle. Listen.

It can be challenging to understand how meaningful a mindfulness practice can be. Mindfulness is widespread. It is being used in business schools, medical environments, high schools and corporations. Not only does it increase happiness and reduce mental suffering it also improves physical health, relationships and your ability to tolerate difficult and distressing situations.

In our next column, we will dive into the Core Mindfulness Skills the Linehan calls What Skills. The above is paraphrased from Marsha Linehan’s DBT Skills Training Manual.

Shannon Calder, LMFT, PhD
Clinical Program Manager

Shannon Calder, Ph.D., LMFT, serves as Clinical Program Manager for Camino a Casa. An expert in mental health assessment, crisis intervention and clinical supervision, Shannon began her career in psychiatric hospitals and addiction treatment centers and joined Casa Pacifica in 2012 as a doctoral practicum student. Over the years, Shannon has held key roles at the agency including serving on the Crisis Intervention Response team and its commuity-based Wraparound program. Prior to Camino a Casa she served as Clinical Program Manager for Cliffside Malibu, overseeing the Sherman Oaks Outpatient adult program.

Shannon earned her PhD in Clinical Psychology and her MA in Counseling Psychology from Pacifica Graduate Institute.