DBT, or Dialectical Behavior Therapy, is a type of therapy that combines cognitive behavioral techniques with mindfulness practices. One of the key concepts in DBT is the idea of “wise mind,” which refers to the balance between emotional and rational thinking. By cultivating wise mind, individuals can make decisions and respond to situations in a more balanced and effective way.
One way to practice accessing wise mind is through the use of worksheets. These worksheets can help individuals identify when they are in wise mind, when they are in emotional mind, and when they are in rational mind. By becoming more aware of their current state of mind, individuals can learn to regulate their emotions and make more thoughtful decisions.
Here, we provide a printable DBT Wise Mind Worksheet in PDF format for you to download and use in your own practice.
When using the worksheet, start by identifying a recent situation where you felt emotionally charged or overwhelmed. Then, fill out the worksheet by reflecting on your thoughts, emotions, and behaviors during that situation. Pay attention to whether you were in wise mind, emotional mind, or rational mind, and consider how each of these states influenced your actions.
After completing the worksheet, take some time to reflect on your responses. Consider how you can use this awareness to navigate similar situations in the future with a more balanced and mindful approach.
By regularly practicing with the DBT Wise Mind Worksheet, you can develop your ability to access wise mind more easily and make decisions that align with your values and goals.
Remember, cultivating wise mind is a skill that takes time and practice, so be patient with yourself as you work through the worksheet and incorporate these concepts into your daily life.