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DBT Self-Help Resources: DBT Diary: Wise Mind

One of the core skills of DBT therapy is mindfulness, a practice that has a lot of hype in self improvement and recovery.

In DBT, the aim of mindfulness is slightly different; not just to become in the moment, but to gain a sense of wise mind: the part of our mind where emotions and rational thinking merge together.

The table above can help to identify the states of mind.

Its not healthy to stay in either rational or wise mind all the time. making decisions in rational mind can lead to unhappiness when your emotional needs are not properly taken into account. At the other end of the scale, making decisions based solely on emotions can lead to lots of interpersonal chaos!

For example, when making a shopping list, wise mind is important- if using rational mind, you may buy just enough food at the cheapest price,  but would miss out treats and things that are important to wellbeing. If making the same shopping list in emotional mind, you may end up with a basket full of treats but no proper meals.
Wise mind is important to help us find balance.

DBT uses mindfulness to help us get to wise mind- the state where both what you should do and what you want to do are taken into account.

The  journal above was created as a quick reminder to stay in wise mind. Created with acrylic paint, conte crayon and fineliners.

I used the image  of a dual portrait, (symbolically, like a venn diagram) to show the fusion of different aspects of personality.

People with Borderline Personality Disorder often feel like “two people”, as the definition between emotional and rational mind can be extreme, and poor impulse control makes it difficult to find a balance.

If you need help identifying states of mind, you can use the Wise Mind Worksheet above.

Source: Michelle Morgan Art


Observe what you are feeling, fear , , anxious, sad, disgust,.
All these feelings are condioned, not natural one, it is how humans are condioned for their safety.
Along with you can find your natural being of happiness, peace and joy, .
Once you have found your natural being , now try to keep it, donot let your condioned being of fear overtake your natural being of peace n bliss

7 Habits of Incredibly Happy People

Here are some of the habits of remarkably happy people:

1. They choose (and it is a choice) to embrace who they really are.

None of us really likes how we look. So we try to hide who we really are with the right makeup and the right clothes and the occasional Mercedes. In the right setting and the right light, we’re happy.

But not when we’re at the beach. Or when we’re at the gym. Or when we have to run to the grocery store but feel self-conscious because we’re wearing ratty jeans and an old T-shirt and haven’t showered, and we think everyone is staring at us (even though they’re not). So we spend considerable time each day avoiding every possible situation that makes us feel uncomfortable about how we look or act.

And it makes us miserable.

In reality, no one cares how we look except us. (And maybe our significant others, but remember, they’ve already seen us at our worst, so that particular Elvis has definitely left the building.)

(please click the link for the complete article)

» Dealing with Insults: Don’t Take Anything Personally - World of Psychology


[Not responding] is how you are supposed to respond to insults, according to Don Miguel Ruiz, author of the classic book The Four Agreements.

The second agreement is simply this: Don’t take anything personally.

He explains:

Whatever happens around you, don’t take it personally … Nothing other people do is because of you. It is because of themselves. All people live in their own dream, in their own mind; they are in a completely different world from the one we live in. When we take something personally, we make the assumption that they know what is in our world, and we try to impose our world on their world.

Even when a situation seems so personal, even if others insult you directly, it has nothing to do with you. What they say, what they do, and the opinions they give are according to the agreements they have in their own minds … Taking things personally makes you easy prey for these predators, the black magicians. They can hook you easily with one little opinion and feed you whatever poison they want, and because you take it personally, you eat it up …

But if you do not take it personally, you are immune in the middle of hell. Immunity in the middle of hell is the gift of this agreement.

(please click the link for the complete article)

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