ALPIMS • DBT Mindfulness
Wise Mind
Make room for your feelings, the facts and what matters to you when choosing your next step.
You can feel strongly and still make a thoughtful choice.
Three ways of approaching a situation
Emotion Mind
Feelings and urges are leading.
“I’m hurt. I want to answer right now.”
Reasonable Mind
Facts, analysis and practical details are leading.
“What happened? What options do I have?”
Wise Mind
Emotional meaning and facts inform a values-aware choice.
“I’m hurt, and I want to respond in a way that protects what matters.”
These describe states of mind, not fixed personality types. Wise Mind does not require equal amounts of emotion and logic or complete certainty.
A small Wise Mind practice
Open just one step if that is enough today.
1 · Make a little space
If the situation is not urgent, pause. Find a supported position or reduce noise, light or competing demands. You can keep your eyes open and breathe normally.
2 · Notice the emotional message
Try: “I feel … and I want to …”. If naming the emotion is difficult, “This feels too much” or “Something matters here” is enough.
3 · Gather the facts and limits
What do you know? What is uncertain? Include physical symptoms, available energy, safety, time and the support you actually have. Separate what happened from what you fear may happen.
4 · Choose one workable action
Ask: “What fits the facts, my needs and my values right now?” Your action might be a boundary, a request, medical care, rest or delaying a decision. Review it when you have more information.
When the practice feels difficult
I feel overloaded or shut down
Reduce demands first. Use fewer words, a quieter space and practical help. Reflection can wait until you have more capacity; being unable to use a skill in overload is not a failure.
I cannot picture things or identify body signals
Use a written list or speak with a trusted person. Ask about observable facts, needs and choices. Mental imagery and a clear “gut feeling” are optional.
Looking inward increases distress
Try noticing something neutral outside you instead, such as an object or the words on this page. Skip inward attention if it increases distress or dissociation; a therapist can help adapt the practice.
I worry Wise Mind means ignoring myself
Your feelings, physical needs and boundaries belong in the decision. You do not have to agree, stay in an unsafe interaction or override a medical limit to use Wise Mind.
Wise Mind across the ALPIMS domains
Tap a coloured domain button, then open the note you need.
A Anxiety & Autonomic
A racing heart can feel frightening. Anxiety and autonomic illness may coexist; Wise Mind does not decide which diagnosis explains a symptom.
A Wise Mind question
“I feel alarmed. What is happening physically, what does my care plan say, and what support do I need?”
One possible next step
Pause a non-urgent decision, sit or lie down if that is appropriate for your symptoms, and follow your existing care plan. Seek assessment for new or changing symptoms.
Important adaptation
Use external grounding if focusing on breathing makes you more dizzy or uncomfortable. Do not use a calming exercise to dismiss symptoms that need care.
L Laxity & Connective Tissue
Wanting to participate and needing to protect unstable or painful joints can both be true.
A Wise Mind question
“This activity matters to me. What adaptation would let me take part within my physical limits?”
One possible next step
Consider supported positioning, a smaller task, suitable equipment or help. Follow condition-specific advice about movement.
Important adaptation
Wise Mind can mean accepting assistance or stopping. It is not a reason to stretch unstable joints or override specialist restrictions.
P Pain & Bodily Sensitivity
Pain can make thinking and decision-making harder. Your pain is information that deserves care.
A Wise Mind question
“I want this done, and my pain is high. What is essential, what can wait, and what would reduce the load?”
One possible next step
Choose one manageable action, adapt the task or ask for help. Use your agreed pain plan and consider whether symptoms need review.
Important adaptation
Pain is not disproved by emotional distress. Wise Mind does not mean ignoring pain or treating every bodily warning as fear.
I Immune & Inflammatory
Reactions, gut symptoms and post-infectious fatigue can create uncertainty. Medical plans and your lived experience both matter.
A Wise Mind question
“What do I know about this reaction or energy limit? What is uncertain, and what is the safest next step?”
One possible next step
Follow existing allergy or asthma plans. For post-exertional malaise, account for delayed worsening and stay within your individual energy limits.
Important adaptation
Breathing difficulty or allergic emergencies require the appropriate medical response. Wise Mind cannot diagnose MCAS, allergy or infection, or make pushing through PEM safe.
M Mood & Mental Health
Strong emotions can point to hurt, loss, values or unmet needs. They can be acknowledged while you choose how to act.
A Wise Mind question
“What am I feeling? What are the facts? What response protects my values and respects everyone’s safety?”
One possible next step
For a non-urgent message or conversation, draft your words, pause and decide when you have more capacity. Ask for support if you need it.
Important adaptation
You do not have to feel completely calm. Wise Mind is not forced positivity, agreement with another person or acceptance of mistreatment.
S Sensory & Neurodevelopmental
Overload, unclear instructions and processing demands can block access to a skill. Adjust the environment first.
A Wise Mind question
“What input or demand is too much? What change would help me think or communicate?”
One possible next step
Reduce sensory input, use written options, take processing time or ask someone to help organise the information.
Important adaptation
You do not need mental imagery, closed eyes or a clear body signal. Wise Mind should support accommodations rather than pressure you to mask or tolerate overload.
An everyday example
I want to attend, but my capacity is low
Emotional message: “I want connection, and I’m disappointed that this is hard.”
Facts and limits: “My symptoms are high. Travel and noise will add load.”
A possible Wise Mind choice: “I can ask for a shorter visit, join another way or rest and arrange a different time.”
The aim is a choice that considers both connection and health. There is no single correct answer for every person or day.
Information, not individual treatment advice. This page supports skills practice and does not constitute a full DBT programme.