15 Easy DBT Wise Mind Skill Group Activities

General Instructions for Therapists

As you guide clients through these Wise Mind activities, your main goal is to help them find a balance between emotional mind and rational mind. Wise Mind allows clients to access their inner wisdom, making decisions based on a combination of emotions and logic. Encourage clients to slow down and tune in to their internal guidance, rather than reacting impulsively or relying solely on logic.

In group settings, invite participants to share their experiences after each activity, focusing on how they accessed their Wise Mind. These activities aim to build the skill of Wise Mind, helping clients make more grounded and balanced decisions in their daily lives.

General Instructions for Clients

Today’s activities focus on practicing Wise Mind, which means balancing your emotional reactions with logical thinking. The goal is to connect with your inner wisdom to make decisions that feel right and grounded. Wise Mind helps you respond to situations calmly, rather than getting overwhelmed by emotion or overly focused on facts.

Whether you are working alone or in a group, these exercises will help you strengthen your ability to listen to your inner wisdom. After each activity, we’ll take some time to reflect on how it felt to access your Wise Mind.

What is the Wise Mind Skill in DBT?

The Wise Mind skill in Dialectical Behavior Therapy (DBT) helps individuals make decisions and take action by balancing their emotional mind (driven by feelings) and rational mind (focused on facts and logic). Wise Mind is about tuning into your inner wisdom to make decisions that consider both emotional and logical aspects of a situation. Practicing Wise Mind can help you respond to challenges in a calm and balanced way, leading to more thoughtful and grounded choices.

15 Wise Mind Activities

Activity 1: Wise Mind Breathing

Intro to activity:
This activity encourages clients to practice mindful breathing while tuning into both their emotional state and logical thoughts, allowing Wise Mind to emerge.

How to practice this activity:

Prompt:
“We’re going to practice breathing mindfully, while paying attention to how you feel emotionally and what you think logically. The goal is to connect with your Wise Mind by balancing both feelings and thoughts.”

Preparation:
The therapist sets up a calm space where clients can sit comfortably, either on the floor or in chairs. Clients are asked to focus on their breath while noticing both their emotions and thoughts.

Guidance:
Therapist says: “As you breathe, focus on your breath entering and leaving your body. Notice any emotions you’re feeling and allow them to be there without judgment. Also, pay attention to the thoughts running through your mind. Slowly bring both your emotions and thoughts into balance, and let your Wise Mind emerge.”

Experience:
Clients spend 5-10 minutes breathing mindfully, practicing tuning into both emotions and thoughts. The therapist encourages them to find a balance between the two and access Wise Mind.

Observation:
Clients reflect on how they felt while balancing their emotions and thoughts. Were they able to connect with their Wise Mind?

Discussion:
After the activity, the therapist asks: “What did it feel like to balance your emotions and thoughts during mindful breathing? Did you notice a sense of inner wisdom emerging?”

Reflection:
Reflect on how Wise Mind breathing can help you access your inner guidance. In a group, the therapist might ask: “How could practicing Wise Mind breathing help you make more balanced decisions?”

Activity 2: Wise Mind Journaling

Intro to activity:
This activity helps clients access their Wise Mind by journaling about a situation, balancing their emotional reactions with logical analysis to find a wise path forward.

How to practice this activity:

Prompt:
“Today we’re going to practice Wise Mind journaling. The goal is to write about a situation while balancing your emotional reactions with logical thoughts, allowing Wise Mind to guide your decisions.”

Preparation:
The therapist provides clients with journals and pens. Clients are invited to think of a recent situation that caused emotional distress or confusion.

Guidance:
Therapist says: “As you write, reflect on both how the situation made you feel emotionally and how you could view it logically. Let your Wise Mind guide you to a balanced perspective by integrating both emotions and reason.”

Experience:
Clients spend 10-15 minutes journaling, focusing on describing the situation from both emotional and rational perspectives. The therapist encourages them to notice how Wise Mind emerges as they write.

Observation:
Clients reflect on how they felt while journaling. Were they able to balance their emotions and thoughts and access their Wise Mind?

Discussion:
After the activity, the therapist asks: “What did it feel like to journal with Wise Mind? Did balancing emotions and logic help you find a clear path forward?”

Reflection:
Reflect on how Wise Mind journaling can help you make more grounded decisions. In a group, the therapist might ask: “How could this practice help you manage future challenges?”

Activity 3: Wise Mind Walking

Intro to activity:
This activity invites clients to practice Wise Mind while walking mindfully, balancing emotional awareness with rational thinking to connect with their inner wisdom.

How to practice this activity:

Prompt:
“We’re going to take a Wise Mind walk today. The goal is to notice your emotions and thoughts as you walk, balancing the two to connect with your inner wisdom.”

Preparation:
The therapist takes the group outside or invites clients to walk slowly around the room. Clients are encouraged to walk mindfully while focusing on their emotions and thoughts.

Guidance:
Therapist says: “As you walk, pay attention to how you feel emotionally and what thoughts come to mind. Notice if one is stronger than the other, and work on balancing them. Allow your Wise Mind to emerge as you walk.”

Experience:
Clients spend 10-15 minutes walking mindfully, focusing on balancing emotional awareness and rational thinking. The therapist encourages them to tune into their Wise Mind during the walk.

Observation:
Clients reflect on how they felt during the walk. Were they able to balance emotions and thoughts, and did they notice their Wise Mind guiding them?

Discussion:
After the activity, the therapist asks: “What did it feel like to walk with Wise Mind? Did balancing emotions and thoughts change how you experienced the walk?”

Reflection:
Reflect on how practicing Wise Mind while walking can help you stay calm and focused. In a group, the therapist might ask: “How could walking with Wise Mind help you manage stressful situations?”

Activity 4: Wise Mind Decision-Making

Intro to activity:
This activity encourages clients to practice making decisions using their Wise Mind, balancing emotional impulses with logical reasoning to choose the most grounded option.

How to practice this activity:

Prompt:
“Today we’re going to practice Wise Mind decision-making. The goal is to balance your emotions and thoughts to make decisions from a place of inner wisdom.”

Preparation:
The therapist asks clients to think of a decision they need to make, whether it’s small (like what to do with free time) or larger (like a work-related decision).

Guidance:
Therapist says: “As you think about the decision, notice how your emotions influence what you want to do and how logic influences what makes sense. Work on balancing these two influences to find the wisest decision.”

Experience:
Clients spend 5-10 minutes reflecting on the decision and practicing balancing emotions and thoughts. The therapist encourages them to let their Wise Mind guide the choice.

Observation:
Clients reflect on how they felt while making the decision. Were they able to balance emotional desires with rational thinking to choose the wisest option?

Discussion:
After the activity, the therapist asks: “What did it feel like to make a decision with Wise Mind? Did balancing emotions and logic help you feel more confident in your choice?”

Reflection:
Reflect on how practicing Wise Mind decision-making can help you make more grounded choices. In a group, the therapist might ask: “How could making decisions with Wise Mind improve your ability to handle difficult choices?”

Activity 5: Wise Mind Visualization

Intro to activity:
This activity helps clients practice accessing their Wise Mind through visualization, imagining themselves making a difficult decision while balancing both emotions and reason.

How to practice this activity:

Prompt:
“We’re going to practice a Wise Mind visualization today. The goal is to imagine yourself in a difficult situation, balancing both emotions and logic to make a wise choice.”

Preparation:
The therapist asks clients to sit comfortably and close their eyes. Clients are invited to imagine a situation where they need to make a decision, focusing on how they feel emotionally and what their rational mind suggests.

Guidance:
Therapist says: “As you visualize the situation, notice both your emotions and thoughts. Imagine yourself balancing the two, letting your Wise Mind guide your actions. How do you feel when you access your inner wisdom?”

Experience:
Clients spend 5-10 minutes visualizing the situation and practicing balancing emotions and thoughts in their mind. The therapist encourages them to tune into their Wise Mind during the visualization.

Observation:
Clients reflect on how they felt during the visualization. Were they able to balance emotions and thoughts, and did their Wise Mind guide their imagined actions?

Discussion:
After the activity, the therapist asks: “What did it feel like to use Wise Mind in a visualization? Did balancing emotions and logic change how you imagined handling the situation?”

Reflection:
Reflect on how practicing Wise Mind through visualization can help you access your inner wisdom more easily. In a group, the therapist might ask: “How could visualizing Wise Mind help you prepare for real-life challenges?”

Activity 6: Wise Mind in Conversations

Intro to activity:
This activity helps clients practice using their Wise Mind during conversations, balancing emotional reactions with thoughtful responses to communicate more effectively.

How to practice this activity:

Prompt:
“We’re going to practice using Wise Mind in a conversation. The goal is to balance your emotions and thoughts to respond thoughtfully and wisely.”

Preparation:
The therapist pairs clients for a role-play conversation. The topic can be a hypothetical situation or a real-life issue, but clients should practice responding from Wise Mind.

Guidance:
Therapist says: “As you engage in the conversation, notice how your emotions and thoughts influence what you want to say. Work on balancing the two, letting your Wise Mind guide your responses.”

Experience:
Clients spend 5-10 minutes having a conversation while practicing Wise Mind, balancing emotional reactions and logical responses. The therapist encourages them to notice when Wise Mind emerges during the conversation.

Observation:
Clients reflect on how they felt during the conversation. Were they able to balance emotions and logic to communicate more effectively?

Discussion:
After the activity, the therapist asks: “What did it feel like to use Wise Mind in a conversation? Did balancing emotions and logic help you communicate more calmly?”

Reflection:
Reflect on how practicing Wise Mind in conversations can help you improve your communication skills. In a group, the therapist might ask: “How could using Wise Mind in conversations help you handle conflict or difficult discussions?”

Activity 7: Wise Mind Meditation

Intro to activity:
This activity encourages clients to access their Wise Mind through a focused meditation, helping them balance emotional mind and rational mind in a calm, centered state.

How to practice this activity:

Prompt:
“We’re going to practice a Wise Mind meditation today. The goal is to enter a calm state where you can balance emotions and thoughts, allowing Wise Mind to emerge.”

Preparation:
The therapist sets up a quiet and comfortable environment where clients can sit or lie down. Clients are invited to close their eyes and focus on their breath as they tune into their emotions and thoughts.

Guidance:
Therapist says: “As you meditate, notice how your emotional mind and rational mind influence your thoughts. Gently work on balancing the two, allowing your Wise Mind to come forward and guide you into a state of calm clarity.”

Experience:
Clients spend 10-15 minutes in meditation, focusing on their breath and balancing their emotional and rational thoughts. The therapist encourages them to rest in their Wise Mind and notice how it feels.

Observation:
Clients reflect on how they felt during the meditation. Were they able to access their Wise Mind and find a sense of balance between emotions and thoughts?

Discussion:
After the activity, the therapist asks: “What did it feel like to meditate in Wise Mind? Did balancing emotions and thoughts help you feel more centered?”

Reflection:
Reflect on how practicing Wise Mind meditation can help you feel more calm and focused. In a group, the therapist might ask: “How could using Wise Mind meditation help you manage stress or anxiety?”

Activity 8: Wise Mind During Conflict Resolution

Intro to activity:
This activity encourages clients to practice using Wise Mind during conflict resolution, helping them balance emotional reactions with logical problem-solving to handle conflicts effectively.

How to practice this activity:

Prompt:
“Today we’re going to practice Wise Mind during conflict resolution. The goal is to balance your emotions and thoughts to find a wise solution to the conflict.”

Preparation:
The therapist sets up a role-play where clients practice resolving a hypothetical or real-life conflict. One person plays the role of the client, and another plays the role of someone they are in conflict with.

Guidance:
Therapist says: “As you work through the conflict, notice both your emotional reactions and your logical thoughts about the situation. Balance these two, and let your Wise Mind guide you to a solution that feels right and fair.”

Experience:
Clients spend 5-10 minutes role-playing the conflict, practicing balancing emotions and logic to find an effective resolution. The therapist encourages them to notice how Wise Mind helps them navigate the conflict.

Observation:
Clients reflect on how they felt while resolving the conflict. Were they able to balance emotional impulses with rational thinking to reach a Wise Mind solution?

Discussion:
After the activity, the therapist asks: “What did it feel like to use Wise Mind during conflict resolution? Did balancing emotions and thoughts help you manage the conflict more effectively?”

Reflection:
Reflect on how practicing Wise Mind during conflict resolution can help you handle disputes calmly. In a group, the therapist might ask: “How could using Wise Mind in conflicts improve your relationships and communication?”

Activity 9: Wise Mind in Decision Fatigue

Intro to activity:
This activity helps clients practice using Wise Mind when they feel decision fatigue, balancing the desire for quick answers with thoughtful reflection to make wiser choices.

How to practice this activity:

Prompt:
“We’re going to practice using Wise Mind to handle decision fatigue. The goal is to balance the urge to make quick decisions with careful reflection, allowing Wise Mind to guide your choices.”

Preparation:
The therapist asks clients to think of a time when they felt overwhelmed by decisions, whether it’s at work, home, or in relationships. Clients are invited to reflect on how they responded and how Wise Mind could help in similar situations.

Guidance:
Therapist says: “As you reflect on the situation, notice the tension between wanting to make a quick decision and knowing that thoughtful reflection is needed. Work on balancing these two influences, and let your Wise Mind guide your next steps.”

Experience:
Clients spend 5-10 minutes reflecting on decision fatigue and practicing balancing the need for quick decisions with thoughtful reflection. The therapist encourages them to let Wise Mind lead their decision-making process.

Observation:
Clients reflect on how they felt while using Wise Mind to manage decision fatigue. Were they able to balance speed with reflection, and did Wise Mind guide their choices?

Discussion:
After the activity, the therapist asks: “What did it feel like to use Wise Mind to handle decision fatigue? Did balancing quick decisions with thoughtful reflection help you feel more confident?”

Reflection:
Reflect on how using Wise Mind in times of decision fatigue can help you make more balanced choices. In a group, the therapist might ask: “How could practicing Wise Mind during decision fatigue help you manage stress or pressure?”

Activity 10: Wise Mind in Emotional Regulation

Intro to activity:
This activity helps clients use Wise Mind to regulate their emotions during stressful situations, balancing the need to express emotions with logical self-control.

How to practice this activity:

Prompt:
“We’re going to practice using Wise Mind for emotional regulation. The goal is to balance your need to express your emotions with the need for logical self-control.”

Preparation:
The therapist asks clients to think of a recent situation where they felt overwhelmed by emotions. Clients are encouraged to reflect on how they handled the emotions and how Wise Mind could help.

Guidance:
Therapist says: “As you think about the situation, notice both your emotional reactions and the thoughts that influenced your behavior. Work on balancing these two to regulate your emotions, allowing Wise Mind to guide your actions.”

Experience:
Clients spend 5-10 minutes reflecting on the situation and practicing Wise Mind emotional regulation. The therapist encourages them to focus on balancing emotional expression with logical self-control.

Observation:
Clients reflect on how they felt while practicing emotional regulation with Wise Mind. Were they able to balance expressing their emotions with staying in control?

Discussion:
After the activity, the therapist asks: “What did it feel like to regulate your emotions with Wise Mind? Did balancing emotions and logic help you stay more in control?”

Reflection:
Reflect on how practicing Wise Mind emotional regulation can help you manage stress and strong emotions. In a group, the therapist might ask: “How could using Wise Mind help you regulate emotions during challenging situations?”

Activity 11: Wise Mind During Uncertainty

Intro to activity:
This activity encourages clients to practice using Wise Mind during uncertain times, balancing the discomfort of not knowing with logical acceptance of ambiguity.

How to practice this activity:

Prompt:
“Today we’re going to practice using Wise Mind during uncertainty. The goal is to balance the discomfort of not knowing with logical acceptance of ambiguity.”

Preparation:
The therapist asks clients to think of a recent time when they felt uncertain about the future or a decision. Clients are invited to reflect on how uncertainty affected them emotionally and logically.

Guidance:
Therapist says: “As you think about the uncertainty, notice how your emotions want clarity and certainty, while your rational mind understands that ambiguity is part of life. Work on balancing these two feelings, letting Wise Mind help you accept uncertainty.”

Experience:
Clients spend 5-10 minutes reflecting on uncertainty and practicing Wise Mind acceptance of ambiguity. The therapist encourages them to find a balance between emotional discomfort and logical understanding.

Observation:
Clients reflect on how they felt while using Wise Mind to handle uncertainty. Were they able to balance emotional discomfort with logical acceptance of ambiguity?

Discussion:
After the activity, the therapist asks: “What did it feel like to use Wise Mind during uncertainty? Did balancing emotions and logic help you feel more accepting of the unknown?”

Reflection:
Reflect on how practicing Wise Mind during uncertainty can help you navigate ambiguity with more ease. In a group, the therapist might ask: “How could using Wise Mind help you feel more comfortable with the unknown?”

Activity 12: Wise Mind in Problem-Solving

Intro to activity:
This activity encourages clients to use Wise Mind when solving problems, balancing emotional responses with logical thinking to arrive at the most effective solution.

How to practice this activity:

Prompt:
“We’re going to practice using Wise Mind in problem-solving. The goal is to balance emotional reactions with logical thinking to find the wisest solution.”

Preparation:
The therapist asks clients to think of a current problem they are facing, whether personal, work-related, or relational. Clients are invited to reflect on how their emotions and thoughts influence their approach to solving the problem.

Guidance:
Therapist says: “As you think about the problem, notice how your emotions and logic influence the way you approach it. Work on balancing the two, allowing your Wise Mind to guide you toward an effective solution.”

Experience:
Clients spend 5-10 minutes reflecting on their problem and practicing Wise Mind problem-solving, balancing emotions and logic to identify practical solutions. The therapist encourages them to let their Wise Mind lead.

Observation:
Clients reflect on how they felt while solving the problem using Wise Mind. Were they able to balance emotional responses with logical thinking to find an effective solution?

Discussion:
After the activity, the therapist asks: “What did it feel like to use Wise Mind in problem-solving? Did balancing emotions and thoughts help you arrive at a clearer solution?”

Reflection:
Reflect on how using Wise Mind in problem-solving can help you handle challenges more effectively. In a group, the therapist might ask: “How could using Wise Mind help you approach problem-solving with more clarity and balance?”

Activity 13: Wise Mind in Self-Reflection

Intro to activity:
This activity encourages clients to practice self-reflection using Wise Mind, balancing emotional reactions with logical observations to gain deeper insight into their actions and thoughts.

How to practice this activity:

Prompt:
“Today we’re going to practice self-reflection with Wise Mind. The goal is to balance your emotional reactions with logical observations to gain deeper insight into yourself.”

Preparation:
The therapist asks clients to reflect on a recent experience where they felt strong emotions or acted impulsively. Clients are invited to reflect on both their emotional and rational responses.

Guidance:
Therapist says: “As you reflect on the experience, notice your emotional reactions and how they influenced your behavior. Then focus on your rational thoughts about the situation. Work on balancing both, allowing your Wise Mind to help you understand your actions more clearly.”

Experience:
Clients spend 5-10 minutes reflecting on the situation, balancing their emotions and logical observations. The therapist encourages them to let their Wise Mind provide insight into their actions and thoughts.

Observation:
Clients reflect on how they felt while practicing self-reflection with Wise Mind. Were they able to balance emotions and logic to gain a deeper understanding of themselves?

Discussion:
After the activity, the therapist asks: “What did it feel like to use Wise Mind during self-reflection? Did balancing emotions and thoughts help you see your actions more clearly?”

Reflection:
Reflect on how using Wise Mind during self-reflection can help you gain greater self-awareness. In a group, the therapist might ask: “How could practicing Wise Mind in self-reflection help you understand your behaviors and motivations better?”

Activity 14: Wise Mind in Setting Boundaries

Intro to activity:
This activity encourages clients to practice setting boundaries using Wise Mind, balancing emotional needs with logical considerations to create healthy limits with others.

How to practice this activity:

Prompt:
“We’re going to practice using Wise Mind in setting boundaries. The goal is to balance your emotional needs with logical considerations to create healthy limits.”

Preparation:
The therapist asks clients to think about an area in their life where they need to set or reinforce a boundary, such as with a family member, coworker, or friend. Clients are invited to reflect on their emotional needs and logical factors related to the boundary.

Guidance:
Therapist says: “As you think about the boundary, notice how your emotions influence what you need and how logic influences what’s practical or fair. Work on balancing these two influences, allowing your Wise Mind to guide you toward a healthy boundary.”

Experience:
Clients spend 5-10 minutes reflecting on their boundary and practicing Wise Mind in setting or reinforcing it. The therapist encourages them to let Wise Mind guide their decision.

Observation:
Clients reflect on how they felt while setting boundaries using Wise Mind. Were they able to balance their emotional needs with logical considerations?

Discussion:
After the activity, the therapist asks: “What did it feel like to use Wise Mind when setting boundaries? Did balancing emotions and logic help you feel more confident in your decision?”

Reflection:
Reflect on how using Wise Mind in setting boundaries can help you create healthier relationships. In a group, the therapist might ask: “How could practicing Wise Mind when setting boundaries help you protect your emotional and mental well-being?”

Activity 15: Wise Mind in Letting Go

Intro to activity:
This activity helps clients use Wise Mind to let go of past regrets, balancing emotional attachment with rational acceptance to move forward with peace and clarity.

How to practice this activity:

Prompt:
“We’re going to practice using Wise Mind to let go of past regrets. The goal is to balance your emotional attachment to the past with rational acceptance, so you can move forward with clarity.”

Preparation:
The therapist asks clients to think of a past experience or regret they find difficult to let go of. Clients are encouraged to reflect on both their emotional attachment to the situation and the rational understanding that the past cannot be changed.

Guidance:
Therapist says: “As you think about the regret, notice how your emotions are holding onto it, and recognize the rational reality that the past is unchangeable. Work on balancing these two perspectives, allowing your Wise Mind to guide you toward letting go with acceptance.”

Experience:
Clients spend 5-10 minutes reflecting on the situation, balancing their emotions with logical acceptance. The therapist encourages them to let Wise Mind lead them toward a sense of peace and the ability to move forward.

Observation:
Clients reflect on how they felt while practicing Wise Mind to let go of regret. Were they able to balance emotional attachment with rational acceptance, and did they feel more at peace?

Discussion:
After the activity, the therapist asks: “What did it feel like to use Wise Mind to let go of past regrets? Did balancing emotions and logic help you find more peace?”

Reflection:
Reflect on how practicing Wise Mind in letting go can help you release emotional burdens and move forward. In a group, the therapist might ask: “How could using Wise Mind help you let go of the past and embrace new opportunities with clarity?”