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Wise Mind

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ALPIMS • MINDFULNESS • DBT

Wise Mind

Make room for feelings and facts.
Choose one helpful step.

Wise Mind brings emotional understanding and practical knowledge together. You can use words, a quiet pause or someone’s help.

Start with one question Back to ALPIMS – DBT

You do not have to feel calm.
Rest, help, a boundary or deciding later can be wise choices.

Start here

What would help me right now?

Less noise? Rest? More information? Help?

Choose one small step. You can stop here.

What does Wise Mind mean?

Emotion Mind: feelings and urges lead.

Reasonable Mind: facts and logic lead.

Wise Mind: brings both together, with what matters to you. In DBT, it can include intuitive knowing.

You do not need to feel an answer inside your body. A considered next step is a useful way to practise.

Strong feelings do not make you wrong. Logic can also miss important information.

Where does mindfulness fit?

Mindfulness means noticing what is happening now, with less judgement.

Notice one thing. Describe it simply. Return to one manageable activity, if it suits you.

You do not need a blank mind, closed eyes or a breathing exercise.

Mindfulness skills • Coming soon

Choose a way that fits

Open one box. You do not need to read them all.

A small pause

For an everyday choice.

Use clear words

When feelings or inner focus are difficult.

Protect your energy

For PEM, brain fog or very low capacity.

Make it more comfortable

For sensory needs, pain or trauma.

Example: an invitation

Feeling: “I want to see my friend.”

Fact: “A long visit may be too much.”

Next step: “Ask about a shorter visit, or another day.”

If you have PEM, even a short visit may exceed your limits. Rest or postponing may fit better.

Example: a difficult conversation

Feeling: “I am angry. This matters.”

Fact: “I need time and support to explain it.”

Next step: “Write one concern and arrange a suitable time.”

Wise Mind can include a boundary. It does not require agreement or accepting harm.

Optional • Wise Mind across ALPIMS

Open only what is relevant. These are ways to support choices and coping, not treatments for the underlying conditions.

A • Anxiety & Autonomic

May help: include both worry and bodily care needs.

Adapt it: use your care plan for dizziness or upright symptoms. Do not assume bodily symptoms are anxiety.

L • Laxity / Connective Tissue

May help: choose a step that respects joint needs.

Adapt it: use comfortable positioning, aids and appropriate rehabilitation advice.

P • Pain / Bodily Sensitivity

May help: include pain care and what matters to you.

Adapt it: shorten the task or ask for help. You do not have to ignore pain.

I • Immune / Inflammatory

May help: include treatment and necessary protection.

Adapt it: respect known allergies and relevant triggers. Wise Mind does not treat immune dysfunction.

M • Mood / Mental Health

May help: notice feelings and urges before choosing a response.

Adapt it: use suitable support. You do not have to suppress feelings or feel calm first.

S • Sensory / Neurodevelopmental

May help: include sensory and communication needs.

Adapt it: use clear prompts, processing time and preferred communication. Eye contact, stillness and visualisation are optional.

PEM, shutdown or a very difficult day

Care can come before reflection. Reduce questions and use familiar support.

With PEM, thinking, emotional work and social contact can also use energy and contribute to delayed worsening.

Skip practice if needed. Follow your energy-management plan. There is no daily target or fixed increase.

Pacing & energy protection • Coming soon
For families and supporters

Ask: “Would help be useful?” Offer one prompt or two choices. Accept “neither”, “later” or no answer.

Respect feelings, symptoms and consent. Help reduce demands or arrange care.

Do not use “find your Wise Mind” to dismiss anger or pressure someone to agree.

Supporting without pressure • Coming soon
More tools
Grounding & external focus • Coming soon Distress tolerance • Coming soon Clear requests & boundaries • Coming soon
Sources and scope

Wise Mind comes from DBT developed by Marsha Linehan. These examples and ALPIMS adaptations are educational suggestions, not a separately validated programme.

These sources support the underlying principles. They do not test this page or its specific neurodivergence adaptations.

Information, not individual treatment advice. Adapt practice to your health and capacity. Stop if it increases distress or symptoms. New or changing symptoms need appropriate assessment.

Help with a decision

Use just one situation.

Feeling or need:
What matters to me?

Facts:
What do I know? What is uncertain?

Next step:
What respects both?

You can say “not sure”, ask for help or decide later. For urgent health or safety needs, seek appropriate help.

Try a small pause

If comfortable, pause and notice one neutral detail around you.

Let breathing stay natural. Ask: “What is a helpful next step?”

For example: wait before sending a message, ask a question or choose one task.

You can still have strong feelings. A wise choice does not need to feel peaceful.

Use clear words

Try:
“I need ___.
I know ___.
My next step is ___.”

If feelings are unclear, use “too much”, “uncomfortable” or “not sure”. Start with a known need.

For neurodivergence or processing difficulties, use one prompt at a time, extra time, writing or a communication aid.

No body scan, mental image or intuitive feeling is required. A familiar quiet fidget may help if it suits you.

Use less effort

“I need to protect my energy. This can wait.”

With PEM, reading, planning and talking can contribute to delayed worsening. Shorten or skip practice and use your agreed care plan.

A supporter can help with practical tasks, with your consent. Use a supported position if needed.

No daily practice target or fixed increase. Wise Mind does not prevent PEM or make activity beyond your limits safe.

With brain fog or shutdown, reduce questions. Rest and essential care may be the whole next step.

Choose an alternative

Inward focus feels unsettling?
Keep your eyes open if comfortable. Notice one neutral object or use a written prompt.

Breath focus feels unpleasant?
Skip it. No deep breathing or breath holding is required.

Pain, dizziness or sensory overload?
Change position, reduce input or stop. Follow your care plan.

Trauma or dissociation?
Try familiar support or orient to where you are, if helpful. Stop if distress or disconnection increases.

If your surroundings are unsafe, prioritise practical safety. You do not have to meditate through it.