Managing stress is a crucial skill in today’s fast-paced world. One approach that can help is using the concept of the wise mind from Dialectical Behavioral Therapy (DBT). DBT is a form of psychotherapy that emphasizes the importance of balancing emotions and reasoning to improve mental health. The wise mind is a combination of the emotional mind and the rational mind, allowing you to approach situations with a balanced and grounded perspective. Here are some tips for applying the concept of the wise mind to manage stress.

Recognize When You’re in Emotional or Rational Mind

The first step to using the wise mind is recognizing when you’re in an emotional or rational mind. The emotional mind is characterized by intense emotions, while the rational mind focuses on logical reasoning. When you’re in emotional mind, you might feel overwhelmed by feelings of fear, anger, or sadness. In contrast, when you’re in rational mind, you may feel detached and overly analytical. By recognizing when you’re in either state of mind, you can start to find a balance between them.

Practice Mindfulness

Mindfulness is an essential component of DBT and can help you cultivate a sense of awareness and presence in the moment. By practicing mindfulness, you can better understand your thoughts and feelings, as well as recognize when you’re in the emotional or rational mind. Try taking a few deep breaths or focusing on a specific sensation in your body to help you stay present. Read my article, 7 Techniques for Practicing Mindfulness.

Use Wise Mind to Evaluate Situations

When you’re faced with a stressful situation, take a moment to evaluate the situation from the perspective of your wise mind. Try to consider both your emotional and rational responses to the situation, and identify any underlying beliefs or biases that might be affecting your reactions. By taking a step back and looking at the situation objectively, you can make more informed decisions and respond more effectively.

Practice Self-Compassion

It’s important to be kind and compassionate with yourself, especially when you’re dealing with stress. Practice self-compassion by treating yourself with the same kindness and understanding you would offer a close friend. By being kind and patient with yourself, you can better manage stress and improve your overall well-being. Check out Dr. Kristin Neff’s exercises on self-compassion.

Final Thoughts

In conclusion, the concept of the wise mind can be a valuable tool for managing stress and improving overall well-being. By practicing mindfulness, using the wise mind to evaluate situations, and treating yourself with self-compassion, you can cultivate a sense of balance and resilience in the face of stress. If you’re struggling to manage stress on your own, consider seeking professional help to further enhance your skills and well-being.

Contact Me

If you need help developing or using your wise mind to manage stress, please contact me, Dr. Christine Dickson, clinical psychologist. My practice focuses on mindfulness-based cognitive behavioral therapy, which is an evidence-based treatment. Please reach out to me today through my website.