
In today’s uncertain world, it’s normal to feel anxious, fearful, or overwhelmed. The constant flow of information and societal changes can leave us feeling out of control. But the good news is that while we can’t always control what’s happening around us, we do have control over how we respond.
One powerful tool for managing anxiety and stress is Wise Mind—a concept from Dialectical Behavior Therapy (DBT), developed by Dr. Marsha Linehan. Wise Mind helps us find a balance between emotion and logic, allowing us to respond to difficult situations with clarity and calm. By focusing on what’s within our control, we can regain a sense of balance and emotional well-being.
What is Wise Mind?
Wise Mind is a state of balance between two extremes:
Emotional Mind: Where we’re ruled by intense feelings like anxiety, fear, or anger.
Reasonable Mind: Where we rely only on logic and facts, sometimes neglecting our emotional side.
Wise Mind helps you integrate both sides, allowing you to make decisions that are emotionally sound and logically grounded. (This concept comes from Dr. Marsha Linehan’s Dialectical Behavior Therapy (DBT), which is an evidence-based approach to help individuals manage emotions and build healthier relationships.)
Focus on What You Can Control
During times of uncertainty, focusing on what’s within your control can help reduce anxiety. Some things you can control include:
Your Reactions: Pause before reacting and take a moment to breathe, allowing you to respond thoughtfully.
Your Environment: Create a calming, safe space around you to reduce stress.
Your Routine: Establish small routines that give you a sense of control and stability.
Your Self-Talk: Shift negative or anxious thoughts to more positive, affirming ones.
Quick Coping Strategies to Help You Ground Yourself:
Deep Breathing: Use the 4-7-8 method: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
Mindfulness: Stay in the present moment through meditation or simple awareness of your surroundings.
Journaling: Write down your emotions and thoughts to help clear your mind.
Physical Movement: Go for a walk, stretch, or practice yoga to release tension.
Reach Out for Support
Hope you find the information helpful. If you want to learn more about Wise Mind or coping skills—or if you’re not sure how to apply this information to your unique situation—we are here to help. Contact us today, and let’s reclaim the calmness in your life together!
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