Understanding DBT and the Three States of Mind: Reasonable, Emotional, and Wise

What is DBT?

DBT, or Dialectical Behavior Therapy, is a therapeutic approach that combines elements of cognitive-behavioral therapy with mindfulness techniques. It was developed by psychologist Marsha M. Linehan to help individuals struggling with emotional regulation and interpersonal difficulties.

What is Reasonable Mind?

Reasonable mind refers to a state of mind where a person approaches situations logically and rationally. It involves thinking and analyzing information objectively, without being overly influenced by emotions or personal biases.

What is Emotional Mind?

Emotional mind refers to a state of mind where a person’s emotions are dominant in their decision-making and perception of reality. In this state, one’s thoughts and actions are heavily influenced by intense feelings, leading to impulsive or irrational behavior.

What is Wise Mind?

Wise mind is a state of mind that integrates both reasonable and emotional mind. It involves finding a balance between logic and emotions, allowing for wise decision-making and understanding. It is often associated with a sense of inner wisdom and intuition.

Ten Examples for Reasonable Mind:

1. Approaching a problem by gathering all the relevant information and analyzing it objectively.
2. Making decisions based on facts and evidence rather than personal biases.
3. Considering different perspectives before forming an opinion.
4. Using critical thinking skills to evaluate the pros and cons of a situation.
5. Setting realistic goals and creating a plan to achieve them.
6. Having a calm and composed demeanor during conflicts or disagreements.
7. Respecting and following rules and regulations.
8. Being open to feedback and willing to revise one’s beliefs or opinions.
9. Approaching challenges with a problem-solving mindset.
10. Recognizing and acknowledging personal limitations or biases.

Ten Examples for Emotional Mind:

1. Reacting impulsively without considering the consequences.
2. Making decisions based solely on intense emotions, such as anger or fear.
3. Feeling overwhelmed and unable to think clearly during stressful situations.
4. Being easily influenced by others’ opinions or expectations.
5. Engaging in self-destructive behaviors as a way to cope with emotional distress.
6. Experiencing difficulty in regulating emotions, leading to frequent mood swings.
7. Allowing emotions to dictate communication and relationships.
8. Becoming easily triggered or reactive to minor events or comments.
9. Engaging in black-and-white thinking, seeing things as either perfect or terrible.
10. Feeling overwhelmed by emotions to the point of being unable to function effectively.

Ten Examples for Wise Mind:

1. Listening to both logical reasoning and emotional intuition when making decisions.
2. Recognizing and validating one’s emotions while also considering the facts.
3. Using mindfulness techniques to stay present and aware of the current moment.
4. Seeking a compromise or finding a middle ground during conflicts.
5. Approaching relationships with empathy and understanding.
6. Being flexible and adaptable in response to changing circumstances.
7. Recognizing when it is necessary to take a break or step back from a situation.
8. Using effective communication skills to express thoughts and emotions.
9. Being self-aware and understanding one’s own strengths and limitations.
10. Recognizing that there can be multiple perspectives or solutions to a problem.