James Fitzgerald Therapy PLLC

Wise Mind ~ Being Mind ~ Clear Mind ~ Self Leadership

Welcome to the Mindfulness Module of Dialectical Behavior Therapy (DBT). This handout will introduce key concepts from DBT mindfulness and integrate perspectives from other evidence-based mindfulness approaches such as Internal Family Systems Therapy (IFS), Acceptance and Commitment Therapy (ACT), and Mindfulness-Based Stress Reduction (MBSR). By learning and practicing these skills, you can cultivate greater awareness, emotional balance, and wise decision-making in your life.

Learning to live mindfully involves bringing our full awareness to the present moment and responding with balance, clarity, and intentionality. In Dialectical Behavior Therapy (DBT), one of the core mindfulness concepts is “wise mind,” which can be understood as a synthesis of two other modes of mind—“rational mind” and “emotional mind.” Rational mind is our logical, analytical state; it helps us plan, solve problems, and think critically about situations. Emotional mind is where our feelings hold the most influence—this can be helpful when we need empathy or creativity, but it can also lead us to impulsive or overwhelming reactions if we get stuck there for too long. Wise mind, therefore, is the merging of these two perspectives—a place where you acknowledge your feelings yet remain grounded in logic, ultimately guiding you toward more balanced and effective choices.

Another valuable distinction in mindfulness practice is the difference between “doing mind” and “being mind.” Doing mind is often future-oriented. It is the state we adopt when we are solving problems, analyzing, or actively striving to achieve something. Although this mode is helpful for reaching goals, it can create stress and disconnect us from the present moment if we never step out of it. Being mind, on the other hand, is a state of openness, acceptance, and presence. Rather than constantly evaluating or trying to fix things, being mind simply notices what is happening. In this mode, we become more aware of our thoughts, emotions, and bodily sensations without judging or clinging to them. Cultivating being mind allows for a deeper awareness of ourselves and our experiences, which can lead to a greater sense of peace and insight.

For individuals who have struggled with problematic behaviors such as substance use, DBT also discusses the concepts of “clean mind,” “addict mind,” and “clear mind.” Clean mind represents a state of denial or overconfidence, where we might tell ourselves we do not have a problem and believe we are completely safe from relapse. Addict mind is the mental state where craving and habitual patterns have taken over; in this state, we are at high risk of returning to harmful behaviors. Clear mind incorporates awareness of one’s vulnerabilities and triggers, while also acknowledging the commitment to a healthier way of living. With clear mind, you accept that the risk of returning to old patterns is real, but you choose to stay mindful and committed to skillful behaviors.

To practice engaging your wise mind and living from a place of mindful awareness, you might begin by setting aside a few minutes each day to observe your breath or perform a brief body scan, noticing physical sensations with curiosity rather than judgment. You could also try to label your thoughts and feelings as they arise—simply saying to yourself, “This is anger” or “This is a thought about the future,” which can help you create distance from automatic reactions. From Acceptance and Commitment Therapy (ACT), you can borrow the idea of “defusion” techniques: when you notice a thought such as “I can’t cope,” you might visualize placing that thought on a leaf floating down a stream, allowing it to drift away without automatically believing it.

Borrowing from Mindfulness-Based Stress Reduction (MBSR), you can experiment with mindful walking, focusing on the sensations in your feet or the contact of your body with the ground, to anchor yourself in the present moment. If strong emotions arise, place one hand on your heart or belly and acknowledge how you feel, giving yourself the space and compassion to notice what is happening without judging it. Over time, these practices can increase your ability to respond rather than react. In difficult situations, take a brief pause to check in: ask yourself, “What is the feeling here?” and “What is the wisest response I can give right now?” Remember that wise mind is not about avoiding emotions or ignoring reason; it is about honoring both. As you continue to practice observing, describing, and participating in the present moment, you may find yourself experiencing greater mental clarity, emotional resilience, and an overall sense of balance. Engaging wise mind becomes a habit of responding mindfully, allowing you to navigate life’s inevitable challenges with more steadiness and self-awareness.

When a client first encounters the notion of the “Self” in Internal Family Systems (IFS), the therapist is inviting them to experience a particular quality of awareness that is spontaneously curious, compassionate, calm, clear, courageous, confident, creative, and connected—the eight “C‑qualities” Richard Schwartz identifies as the natural signature of Self‑energy. In IFS theory, every person already possesses this core state; therapy simply helps unblend it from protective or wounded “parts” so that it can lead the inner system.

Dialectical Behavior Therapy (DBT) describes a very similar phenomenological position when it speaks of Wise Mind. Wise Mind is the synthesis of Emotion Mind (experience ruled by feeling) and Reasonable Mind (experience ruled by logic). When the client is in Wise Mind they intuitively integrate head and heart, perceiving what is true in the moment without being hijacked by either raw affect or cold analysis. Linehan’s mindfulness teachings also distinguish Doing Mind from Being Mind; the former is goal‑driven and future‑oriented, whereas the latter rests in direct, present‑moment awareness. In DBT protocols for substance‑use disorders, Clear Mind is the balanced, sober state that follows Wise Mind: the client is clear about their vulnerability to relapse yet centered enough to act skillfully.

Acceptance and Commitment Therapy (ACT) operationalizes this same territory with the construct of psychological flexibility. Psychological flexibility is the client’s capacity to stay in mindful contact with the here‑and‑now, open to the full range of private events, while choosing behavior that serves personally cherished values. It is cultivated through six interlocking processes—acceptance, cognitive defusion, contact with the present moment, self‑as‑context, values clarification, and committed action. When psychological flexibility is high, the client behaves from a perspective that ACT calls “self‑as‑context,” a spacious vantage point remarkably similar to the IFS Self and DBT’s Wise Mind.

Mindfulness‑Based Stress Reduction (MBSR) trains what Jon Kabat‑Zinn calls “awareness that arises through paying attention, on purpose, in the present moment, non‑judgmentally.” As participants practice body‑scans, gentle yoga, and sitting meditation, they repeatedly return to a calm, centered presence that observes sensations, thoughts, and emotions without clinging or pushing away. This steady, receptive stance is functionally equivalent to IFS Self, DBT Wise Mind/Being Mind, and ACT’s psychologically flexible self‑as‑context.

Across these four approaches the client is learning to inhabit the same underlying mode of consciousness, though each tradition emphasizes a different clinical doorway: IFS approaches the mode through internal attachment work—befriending parts until the Self naturally emerges as compassionate leader. DBT arrives via dialectics—balancing emotion and reason until Wise Mind or Clear Mind is felt. ACT strengthens it by practicing acceptance, defusion, and values‑guided action, thereby enlarging psychological flexibility. MBSR cultivates it through sustained, non‑judgmental mindfulness practice, fostering a calm, centered presence.

Neuroscientific studies suggest that all four trainings enhance functional connectivity between prefrontal regulatory networks and limbic structures, reduce default‑mode overactivity, and increase parasympathetic tone, which may explain the shared subjective qualities of clarity, equanimity, and compassionate engagement that therapists observe clinically. In practice, the therapist can help the client notice the family resemblance among these concepts. When they sense Self‑energy during an IFS session, they can label that same state “Wise Mind” during DBT homework, recognize it as “self‑as‑context” when doing an ACT values exercise, or feel it as the “calm, centered presence” arising in a body‑scan. Making these bridges explicit empowers the client to generalize skills across settings, reduces theoretical confusion, and reinforces a coherent inner compass for daily living.

Summary

1. Three States of Mind

In DBT, we discuss three “states of mind”: Rational Mind, Emotional Mind, and Wise Mind. Understanding these states can help you recognize your internal experience and respond more effectively.

Rational Mind (Reasonable Mind)

• What it is: A state of mind that is logical, analytical, and focused on facts.
• When it is helpful: Problem-solving, planning, decision-making based on clear thoughts and evidence.
• Potential pitfalls: Can lead to rigid thinking or avoidance of emotions if used alone.

Emotional Mind

• What it is: A state of mind driven by feelings, urges, and intense emotions.
• When it is helpful: Recognizing personal values, passion, and intuition. It can fuel creativity, empathy, and motivation.
• Potential pitfalls: Decision-making can become impulsive or cloudy when emotions overwhelm logic.

Wise Mind

• What it is: A state of mind that balances both reason and emotion. It taps into intuition and deeper awareness.
• When it is helpful: Most of the time—Wise Mind can guide you to choices that respect both your logical understanding and emotional truth.
• How to recognize it: Wise Mind often feels like a “knowing” sense of clarity, calm, or centeredness—even in the face of difficulties.

Doing Mind vs. Being Mind

These terms come from mindfulness-based approaches (such as MBSR and ACT) and can help you notice how you are engaging with the present moment.

Doing Mind

• Characteristics: Task-oriented, goal-driven, focused on achieving or fixing. Often preoccupied with the past (“What went wrong?”) or the future (“What should I do next?”).
• Pros and cons: Useful for accomplishing tasks, solving problems, meeting deadlines. However, it can lead to stress and disconnection if you never slow down or truly experience what is happening here and now.

Being Mind

• Characteristics: Open, receptive, focused on the present moment. Allows things to unfold without trying to fix or change them immediately.
• Pros and cons: Helps reduce stress, fosters acceptance, and creates space for insight. However, if overdone, you may neglect necessary tasks or responsibilities.
• Balancing point: Shifting from Doing Mind to Being Mind can help you pause, reflect, and connect with Wise Mind—especially when you notice stress, overwhelm, or reactivity.

 Clean Mind, Addict Mind, and Clear Mind

These terms can be especially helpful if you are managing addictive behaviors or urges, but they also apply to any pattern of behavior that draws you away from authenticity and balance.

Clean Mind

• Definition: A mind that is free of substance use or addictive behaviors—no immediate cravings or urges.
• Potential risk: In Clean Mind, you might forget that addiction or problematic behaviors are still possible. You might be less vigilant and more prone to relapse when stress arises.

Addict Mind

• Definition: A mind preoccupied with using or acting on addictive impulses—intense cravings, urges, rationalizing reasons to use.
• Challenges: In Addict Mind, thinking narrows around obtaining or justifying the addiction; it can overshadow other values or priorities.

Clear Mind

• Definition: A balanced mind that recognizes the ongoing vulnerability to addiction while also remaining grounded in recovery.
• Benefits: Clear Mind acknowledges past addictive patterns without being ruled by them. It stays alert but not panicked—fully aware that cravings may arise and ready to respond with Wise Mind choices.

Ways to Practice Engaging with Wise Mind

Below are practical strategies for cultivating Wise Mind. These approaches draw from DBT, ACT, and MBSR.

Mindful Breathing

• How it helps: Brings awareness to the present moment and soothes physical tension or racing thoughts.
• Practice: Find a comfortable seated position. Close your eyes or gently lower your gaze. Notice the natural rhythm of your breath. If your mind wanders, gently bring it back to the sensations of breathing.

Observe and Describe

• How it helps: In DBT, “Observe” and “Describe” are core mindfulness skills. They help you step back from thoughts/emotions to see them clearly.
• Practice: Notice your thoughts, feelings, and physical sensations without trying to change them. Put words to what you notice (“I’m noticing tension in my shoulders,” “I’m feeling anxious,” etc.). Remember not to judge or evaluate—just describe the facts.

Participate One-Mindfully

• How it helps: Encourages full engagement in the present moment.
• Practice: Choose a simple activity—washing dishes, walking, sipping tea. Devote your full attention to the experience. Notice sights, sounds, smells, sensations. When the mind drifts, gently bring it back to the task at hand.

ACT Skill: Cognitive Defusion

• How it helps: Reduces the power of intrusive or unhelpful thoughts by viewing them as passing mental events.
• Practice: Notice a recurring, stressful thought (e.g., “I can’t handle this”). Silently add a phrase like, “I am having the thought that…” before the thought. Observe how this small shift can loosen the grip of that thought on your emotions or actions.

Body Scan (from MBSR)

• How it helps: Enhances present-moment awareness and relaxes tension.
• Practice: Lie down or sit comfortably. Slowly bring attention to each part of your body, starting from your toes and moving up to your head. Notice sensations (tingling, warmth, tension) without judging or attempting to change them. If the mind drifts, gently refocus on the area of the body you were observing.

Check the Facts (DBT)

• How it helps: Balances Emotional Mind with Rational Mind, contributing to Wise Mind.
• Practice: Identify the emotion you’re feeling and why you think you’re feeling it. Ask: “What are the facts? Do they support the intensity of my emotion?” Adjust your emotional response if the facts don’t fully support it, or cope skillfully if they do.

Urge Surfing (ACT/MBSR)

• How it helps: Teaches you to notice cravings (or any urges) without automatically acting on them.
• Practice: Notice the urge as a wave building, cresting, and falling away. Observe physical sensations, thoughts, and feelings that come with the urge. Let the wave pass without “diving in.” Focus on breathing and allow the craving to rise and fall on its own.

Wise Mind Walk/Journaling

• How it helps: Connects with inner wisdom by creating space for reflection.
• Practice: Take a walk in nature or a quiet place without distractions. Consciously bring your attention to your surroundings, your breath, and your internal state. Afterward, journal about what you noticed—both logically and emotionally—and see if a Wise Mind perspective emerges about any current issues.

Putting It All Together

• Awareness First: Begin by noticing which state of mind you’re in: Rational, Emotional, or Addict Mind vs. Clear Mind, Doing vs. Being Mind, etc. Awareness is the first step toward change.
• Pause and Breathe: Take a moment to ground yourself in the present moment. Use mindful breathing or a short body scan when you feel pulled into intense thoughts or emotions.
• Balance & Integrate: Ask yourself, “What would Wise Mind do?” Remember that Wise Mind acknowledges both facts and feelings, both caution and acceptance.
• Practice Daily: These skills are most effective when practiced regularly. Consider setting aside a few minutes each day for a mindfulness exercise. Over time, you’ll develop greater intuition and clarity in challenging moments.
  

Additional Tips:

• Self-Compassion: Speak kindly to yourself, especially when you notice mistakes or challenges. Self-criticism often fuels Emotional Mind or Addict Mind.
• Adapt to Your Life: Incorporate mindfulness practices into everyday tasks—e.g., brushing your teeth, commuting, eating meals.
• Seek Support: If you feel stuck, discuss your experiences with a therapist, group, or supportive friends.
• Consistency Over Perfection: Mindfulness is a skill that grows with patience and consistent effort. Missing a day isn’t failure—just begin again when you can.

Remember:

Wise Mind is always within you. By combining logical understanding (Rational Mind) with the richness of emotional insight (Emotional Mind), you’ll find a balanced perspective that guides healthier decision-making. Integrating these DBT, ACT, and MBSR tools can deepen your ability to stay present, manage urges, and act in accordance with your values.