Best Links US: DBT States of Mind

BestLINKS US: DBT - Mental health tools to think rationally BestlinksUS

This diagram illustrates how the States of Mind interconnect.

In Reasonable/Rational mind, we are focused on THE FACTS.

In Emotional Mind, our thoughts and actions are influenced by OUR EMOTIONS. We often make ineffective decisions based on our emotions.

Wise Mind is the intersection of the two. Our thoughts and actions are BALANCED and we act more effectively.

The two States of Mind are neither good nor bad. But it's important to identify which State of Mind we are in when we feel DISTRESS!

What's an example of when you have been in Reasonable/Rational mind?

How do you know you were in Reasonable/Rational Mind?

At the time, was it helpful to be in Rational Mind or did Rational mind add to your distress?

If you felt distress, how would Wise Mind have been helpful?

Now use an example of when you have been in Emotional Mind?

And was that helpful at the time or did it add to your distress?

How would being in Wise Mind be helpful?

The Wise Mind

We are most effective when we can balance FACTS (Rational Mind) and FEELINGS (Emotional Mind.)

A Narcotics Anonymous passage Pg 90:

Decision making is rough at first. Before we got clean, most of our actions were guided by IMPULSE. Today we are not locked into this type of thinking. We are free.

What are examples of times you have been in Wise Mind?
What was the benefit of being in Wise Mind?
How would Wise Mind have been more helpful when you wished to have a more balanced view?
What strategies can you use to move to Wise Mind?

Acting Mindfully - one thing at a time

The skill of Acting One-Mindfully has to dow ith focusing on one thing at a time Basically, it's doing what's in front of you and resisting the urge to multi-task. Acting One-Mindfully is having your Mind "full" of the one thing that you're doing.

Examples include reading literature, completing a treatment- related assignment, listening to music. Even taking a shower, noticing what you see, hear, smell, or feel as you take a walk.

Mindfulness in therapy