Dialectial Behavior Therapy (DBT)

DBT Therapy was first created by Marsha M. Linehan.  It combines CBT with other concepts from mindfulness, acceptance, change, emotion regulation and more. One of the concepts of DBT is understanding Wise Mind vs. Reactive Mind.

Get into

Wise Mind  


“What is this?”

 “This is not me.”

 “This is not mine.”

 “I am not this.”


(Big “I”)


The Reactive Mind’s identity is based on attachments.

“This is me.” “This is mine.” “I am this.”  

It lives in constant fear of imagined threats to its security, guidance, wisdom, and power.

Wise Mind (Big “I”)

  1. Feels a sense of unity and oneness with all things.
  2. Is open and receptivity to what is happening in the present (now).
  3. Lives with a sense of ease.
  4. Flows with a sense of acceptance, joy and love.
  5. Has an inner sense of power and dignity independent of externals.
  6. Feels harmonious and peaceful.
  7. Is able to relax and enjoy leisure. Just being here–now.
  8. Is trusting and embraces the unfolding pattern of life.

Reactive Mind (Little “I”)

  1. Feels a sense of separation, lacks connection, and feels alienated.
  2. Is attached to expectations, lacks inspiration, and seeks to control.
  3. Is full of struggles, tensions, and stresses.
  4. Feels resentful, lacks energy and zest for life. Is threatened by any change.
  5. Craves approval, acceptance, achievement, and avoids rejection.
  6. Is competitive, hostile, and envious.
  7. Is greedy with time and lacks ability to rest. Must be doing, doing, doing.
  8. Lacks a sense of meaning and purpose. Lives in fear and anxious anticipation.

Free your mind of static, chatter, preoccupations, & distractions of attachments.

“This is not me.” “This is not mine.” “I am not this.”