In everyday reflection and therapeutic practice, Wise Mind can help children, young people and adults notice the difference between reacting from strong emotion, relying only on logic, and making a calmer, more balanced choice. The worksheet explains the DBT skill in easy-to understand language, using the terms Emotion Mind, Reasonable Mind and Wise Mind, so it can support emotional regulation work, dialectical behaviour therapy skills teaching, coping skills sessions and decision-making conversations.
The top section introduces Wise Mind as the balance between feelings and thinking. Emotion Mind is described as feelings taking over, with examples such as acting on strong feelings, feeling overwhelmed and making quick choices. Reasonable Mind is described as only thinking logically and ignoring feelings, with examples including over-thinking, missing what matters and being too strict or rigid. A simple overlapping diagram shows Wise Mind in the middle, where the individual listens to feelings and thinks things through.
The main activity is a structured “Using Wise Mind” exercise. A child or adult is asked to choose a situation, write what is happening, identify what they are feeling and what the emotional part of them wants to do, then look at the facts and what the logical part of them thinks. They then name a Wise Mind choice, explain why it is kind or helpful, and make a small plan by deciding one step they can take and when they will do it.
Practitioners, school counsellors, social workers, therapists, pastoral staff and parents could use it after an argument, a friendship problem, a school worry, a family disagreement or any moment where a young person feels pulled towards an impulsive reaction. The prompts are especially useful for children and younger teenagers who benefit from visual worksheets, short writing tasks and concrete steps rather than long discussions.
The closing reminder, “I can pause. I can breathe. I can choose Wise Mind,” makes the sheet useful as both a session activity and a take-home coping tool. It may fit well alongside work on DBT for kids, emotional literacy, self-control, anger management, anxiety support and problem-solving. Authorship is credited to Edita Stiborova.
