Wise Mind: How to Balance Emotion and Logic (A Guide to DBT Wise Mind)

We experience the world, responding to incoming stimuli. We perceive, process and react. Our responses, however, may not always be adaptive. Sometimes we efficiently respond, effortlessly reacting, moving towards goals and avoiding disasters. Other times our response is muddied with over thinking or thoughtless emotional reactions, complicating relationships and destroying goals. We thrive when we act with a wise mind.

The blending wisdom from both logical states and emotional states creates what practitioners of dialectical behavior therapy refer to as the wise mind. In dialectical behavior therapy, a key skill taught is acting from the wise mind. The foundational concept of wise mind is that we react from different states of mind, particularly logic (reasonable mind) or emotion (emotional mind). Acting from the wise mind is drawing wisdom from both the reasonable mind and emotional mind and making better choices by reacting with inner wisdom.

T. Franklin Murphy addressed this concept in an early Flourishing Life Society article, he wrote, “The flourishing life integrates the awe of emotions with the rationality of thought. Neither emotions nor logic is better than the other. We have both and must blend them. Each offering different qualities to experience. We can’t blindly default to one or the other; but purposely shifting focus back and forth, examining the role of both emotion and logic” (Murphy. 2016).

The Three States of Mind: Rational, Emotional, and Wise

To best understand wise mind, we first must understand reasonable mind and emotional mind. It is important to remember that when we discuss opposing or different functions of the brain (reasonable mind, emotional mind, wise mind) that we are not suggesting that these are geographical pin points on the brain map. These are different functions of the same brain. 

Modern technology has identified different areas of the brain that are more active during different functions, such as the amygdala during heightened arousal or the prefrontal cortex during executive type functions and logical thinking. However, the brain is complex and all functions cross communicate between different regions sending and receiving information through the trillions of interconnected neurons.

In wise mind, we use the perfect balance of reasonable and emotional mind.

What is the Rational Mind? The Power of Logic

The reasonable mind represents a state in which we engage our logical functions, primarily involving conscious and deliberate thought processes utilized for problem-solving. Therapist Greg Dorter articulates this concept well: “Reasonable mind is our traditional thinking state of mind. It’s our practical and pragmatic, logical and rational, task-and rule-oriented way of thinking grounded in facts and reason” (Dorter, 2020).

In his insightful exploration of intelligence, Guy Claxton identifies three distinct processing speeds that facilitate how we absorb and respond to external data. One such speed he describes is the deliberation mode (D-mode), which aligns closely with DBT’s reasonable mind. According to Claxton, “The D-mode…is the sort of intelligence which…involve(s) figuring matters out, weighing up the pros and cons, constructing arguments and solving problems.” He further notes that this mode “works well when the problem it is facing is easily conceptualized” (Claxton, 1999, pp. 2-3).

Sheri van Dijk adds another layer to our understanding by stating that “when you’re in your reasoning self, you don’t usually experience emotions; if you do, these emotions are small, not intense, and easily disregarded” (van Dijk, 2012, p. 34).

Reasonable Mind is:

• Conscious, articulate understanding
• Explanations and plans
• Clear supporting arguments
• Purposeful problem solving
• Task oriented
• logical and rational
• Intolerant of not-knowing
• Point to point learning

Understanding the Emotional Mind: When Feelings Take Over

Emotional mind also has many survival benefits. According to Claxton, refers to a fast processing mode.. We react to danger and environmental threats through a faster channel than the conscious, deliberate thought of the reasonable mind.

Joseph LeDoux, the Henry and Lucy Moses Professor of Science in the Center for Neural Science at New York University, explains that, “Fear feelings and pounding hearts are both effects caused by the activity of the emotional system, which does its job unconsciously—literally, actually before we know we are in danger” (LeDoux, 1998). 

​When the emotional mind is aroused with intensity, the reasonable mind fails to take stage in our attention. We evolved giving emotions priority over rationality. LeDoux wrote, “There is but one mechanism of consciousness and it can be occupied by mundane facts or highly charged emotions. Emotions easily bump mundane events out of awareness” (LeDoux, 1998, p. 13).

Emotions are an essential component of living. Murphy wrote:

“​The experience of living is rich in ups and downs; joys and sorrows; gains and losses; excitement and dullness. Through movement of feeling, we become whole, working through struggles, and open to the momentary joys” (Murphy, 2016a).

Beautiful Emotions

LeDoux eloquently champions the significance of emotions in our lives, highlighting their essential role in shaping our experiences. He asserts, “It’s hard to imagine life without emotions. We live for them, structuring circumstances to give us moments of pleasure and joy, and avoiding situations that will lead to disappointment, sadness, or pain.” Emotions are not merely reactions but integral components of human existence that guide our choices and interactions.

By seeking out pleasurable experiences while steering clear of potential sources of distress, we actively engage with our emotional landscape as a fundamental aspect of living.

Furthermore, LeDoux critiques the limitations of cognitive science by stating that it primarily focuses on rational thought processes while neglecting the emotional dimensions crucial to understanding the mind.

LeDoux remarks:

“Cognitive science is really only a science of part of the brain, the part having to do with thinking, reasoning, and intellect. It leaves emotions out.” This omission can lead to an incomplete picture of what it means to be human; he poignantly adds that minds without emotions “are not really minds at all. They are souls on ice—cold lifeless creatures devoid of any desires, fears, sorrows, pains, or pleasures” (LeDoux, 1998 pp. 23-25). Through this lens, LeDoux invites us to appreciate how intertwined emotion and cognition truly are in enriching our lived experiences.

When Emotional Mind and Reasonable Mind Fail

While both emotional mind and reasonable mind have their place, moments where they serve us exceptionally well, they also can interfere. Overly analytical thought can prevent emotional wisdom from hidden stores of intuitive knowing. We over-analyze, we justify, we get lost in mundane facts, missing the glorious complexity. Emotional mind can sweep us away, blocking logical thought. Emotion distorts thinking in a variety of ways. Exclusively residing in emotional mind decreases concentration, increases rumination, and gives life to hopeless and helpless thought. 

Once emotions reach a heightened level of arousal, moving us beyond our normal windows of tolerance, we often collapse into frightened chaos. Our actions fail to consider long term goals, we just want to escape the pain.

Integrating Reason and Emotion to Create Wise Mind

Murphy wrote that emotions are “a key element of experience, learning to integrate emotions into healthy action is essential for successful survival in this competitive world” (Murphy, 2018). The DBT concept of wise mind is learning to skillfully integrate emotions with logic.

Experiencing the richness of emotion without being swept away in arousal while conversely able to logically examine the facts without completely emotionally detaching from our inner worlds of feeling. DBT teaches the concept of wise mind as a therapeutic skill to maximize skilled living. 

​Cedar R. Koons, a dialectical behavior therapy (DBT) team leader, wrote, “By activating the entire brain, wise mind functions as a clearinghouse where the information coming in—facts, emotions, learning from the past—can be processed more effectively. When we are in wise mind we have access to the executive functions of the PFC as well as information from the limbic system, including the old, perhaps distorted, interpretations from the hippocampus” (Koons, 2016).

Wise Mind and Mindfulness

A key skill for dwelling in wise mind states is mindfulness. Koons explains that mindfulness skills “can help you find the shelter from the devastation caused by powerful, out-of-control emotions so you can ride out the storm without being harmed” (Koons, 2016). We quickly get flooded by emotion, overwhelmed by the arousal, we narrow attention. Mindfulness skills invite calmness, allowing emotions to exist but within our window of tolerance. We don’t get swept away. Mindfulness practices of attention also help bring buried emotions back into our lives. We can feel the emotions we that we previously defensively denied. 

Linda Graham wrote:

“When we feel we are under siege…, we need to call on the CEO of resilience and use body-based tools (somatic resources) to regulate the progression of worry, fear, and panic in our nervous system that could cause us to freak out or fall apart. The somatic intelligence that flows from a well-functioning prefrontal cortex allows us to stay calm, stay steady in our wise mind, and deal”  (Graham, 2013, p. 191).

Graham’s body based tools that ignite somatic intelligence are the same mindfulness tools utilized in DBT practices. These tools keep the balance, integrating emotion and reason, bringing us to our wise self where we can act in healthy ways, moving towards our hopes, dreams and goals. This is the wise mind state.

How to Access Your Wise Mind: A 3-Minute Practice

Finding your Wise Mind isn’t about ignoring your feelings or silencing your logic–it’s about listening to both until a deeper “knowing” emerges. Use this simple exercise whenever you feel overwhelmed by a decision or a strong emotion.

Step 1: The Breath Settle

Find a comfortable seat and close your eyes or soften your gaze. Take three deep breaths. As you inhale, imagine your breath traveling to the center of your body. As you exhale, let the tension in your shoulders drop.

Step 2: Check the “Emotion Mind”

Ask yourself: “What am I feeling right now?” Don’t judge the feelings. Just name them. Are you angry? Anxious? Excited? Imagine these emotions are like weather passing through a valley. They are real, and they have energy, but they aren’t the whole landscape.

Step 3: Check the “Reason Mind”

Now shift your focus. Ask yourself: “What are the cold, hard facts of this situation?” Strip away the “shoulds” and “what-ifs.” Focus only on what you know to be true in this moment. This is the blueprint of your situation–clear and objective.

Step 4: Ask the Wise Mind

Finally, bring your attention to the space where those two minds overlap. Imagine a point of light in the center of your chest or belly. Silently ask yourself:

• “Is this path the right one for me?”
• “What does my inner wisdom say about this?”

Don’t hunt for an immediate answer. Just wait. The Wise Mind often speaks in a “felt sense”–a quiet, calm realization that settles in your gut.

Reflecting on the Result

Once you feel that sense of calm or clarity, take one more deep breath and return to the room.

Remember: Wise Mind is a muscle. The more you “check in” during small moments (like choosing a meal or responding to an email), the easier it will be to find your center during life’s bigger storms.

Associated Concepts

• Cognitive-Experiential Self-Theory (CEST): This theory developed by Seymour Epstein, integrates rational and experiential cognitive systems to enhance understanding of human behavior. It emphasizes the importance of balancing these systems for optimal decision-making and emotional regulation.
• Multiple Intelligences Theory: Howard Gardner’s theory of multiple intelligences includes bodily-kinesthetic intelligence, which relates to the capacity to use one’s body skillfully and handle objects effectively. This is akin to somatic intelligence in its recognition of the body’s knowledge.
• Cognitive Flexibility: This refers to the mental ability to switch between thinking about two different concepts and to think about multiple concepts simultaneously. It’s a key aspect of Wise Mind, which involves balancing emotional and rational thoughts.
• Sternberg’s Triarchic Theory of Intelligence: This theory posits that intelligence comprises three interconnected components: Analytical, Creative, and Practical Intelligence. This theory transcends traditional IQ views, emphasizing that effective intelligent behavior requires problem-solving, idea generation, and real-world adaptability.
• Affective Disposition Theory (ADT): This theory originating from Dolf Zillmann in the 1970s. It explores how emotional tendencies influence attitudes, behaviors, and perceptions to stimuli in the environment.
• Social Skills: These refer to the abilities and behaviors that enable individuals to interact effectively with others in various social situations. These skills include communication, active listening, empathy, teamwork, conflict resolution, and the ability to understand and navigate social cues.
• Embodied Cognition: This theory posits that cognitive processes are deeply rooted in the body’s interactions with the world. Somatic intelligence is considered a form of embodied cognition, where the body plays a significant role in shaping our thoughts and emotions.
• Frustration Tolerance: The ability to tolerate and survive crises and accept life as it is in the moment. Part of this involves making wise decisions in distressing situations, which is where Wise Mind comes into play.

A Few Words from Psychology Fanatic

In conclusion, the concept of “Wise Mind” in Dialectical Behavior Therapy is a beacon of balance in the often turbulent sea of our internal experiences. It represents the harmonious intersection where emotional mind and reasonable mind converge, creating a state of inner wisdom that transcends the sum of its parts. As we navigate the complexities of our psychological landscapes, the Wise Mind offers guidance, grounding, and a centered perspective. It reminds us that within each of us lies an innate capacity for insight, synthesis, and discernment.

By cultivating this inner wisdom, we empower ourselves to approach life’s challenges with clarity and compassion, making decisions that are not only effective but also aligned with our truest selves. Let us embrace the journey toward the Wise Mind, for it is there that we find the essence of our humanity and the path to our greatest potential.

Last Update: January 22, 2026

References:

Claxton, Guy (1999). Hare Brain, Tortoise Mind: How Intelligence Increases When You Think Less. Ecco. ISBN-13:‎ 978-0060955410
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​Dorter, Greg (2020). DBT Skills: Wise Mind, Emotional Mind and Reasonable Mind. Self Help Toons. Published: 10-20-2020; Accessed: 5-28-2022. Website: https://www.guelphtherapist.ca/blog/dbt-skills-wise-mind-emotional-mind-and-reasonable-mind/
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Graham, Linda (2013). Bouncing Back: Rewiring Your Brain for Maximum Resilience and Well-Being. New World Library; 1st edition. ISBN-10: 1608681297
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Koons, Cedar R. (2016). The Mindfulness Solution for Intense Emotions: Take Control of Borderline Personality Disorder with DBT. New Harbinger Publications; 1st edition. ISBN-10: 1626253005
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LeDoux, Joseph (1998). The Emotional Brain: The Mysterious Underpinnings of Emotional Life. Simon & Schuster. ISBN-10: 0684836599; APA Record: 1996-98824-000
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Murphy, T. Franklin (2016). The Interplay Between Logic and Emotion in Psychology. Psychology Fanatic. Published: 3-23-2016; Accessed: 5-27-2022. Website: https://psychologyfanatic.com/logic-and-emotion/
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Murphy, T. Franklin (2016a). Feeling Life: Embracing the Emotional Journey of Existence. Psychology Fanatic. Published: 3-14-2016; Accessed: 5-28-2022. Website: https://psychologyfanatic.com/feeling-life/
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Murphy, T. Franklin (2018) The Art of Integrating Emotions for Personal Growth. Psychology Fanatic. Published: 12-18-2018; Accessed: 5-28-2022. Website: https://psychologyfanatic.com/integrating-emotions/
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Van Dijk, Sheri (2012). Calming the Emotional Storm: Using Dialectical Behavior Therapy Skills to Manage Your Emotions and Balance Your Life. New Harbinger Publications. ISBN-10: 1608820874
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