Wise Mind DBT Worksheets - Free Printable
Educational worksheet: Wise Mind DBT Worksheets. Download and print for classroom or home learning activities.
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Show Answer Key & Explanations
Step-by-step solution for: Wise Mind DBT Worksheets
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Show Answer Key & Explanations
Step-by-step solution for: Wise Mind DBT Worksheets
Let’s work through this step by step.
This worksheet is about using your “Wise Mind” — which means finding a balance between thinking with logic (Rational Mind) and feeling with emotions (Emotional Mind). The goal is to help you make better choices when you’re stressed or upset.
We’ll go question by question, as if we’re filling out the worksheet together. Since no specific situation was given, I’ll create a common example that many students might relate to:
“I have a big test tomorrow, but my friends want me to hang out tonight.”
---
Who? Me and my friends.
What? I have a big test tomorrow, but they want me to hang out tonight.
When? Tonight before the test.
Where? At my house or theirs.
→ *Written answer:*
“I have a big math test tomorrow, and my friends are asking me to come over and play video games tonight.”
---
Rational Mind = Logic, facts, past experience, research, statistics.
You know: Studying helps you do better on tests. Playing games won’t help you study. You’ve done poorly before when you didn’t study.
→ *Written answer:*
“I would say no to my friends and spend the evening studying for my test so I can get a good grade.”
---
Emotions = Feelings like anxiety, fear, sadness, anger, stress.
You might feel: Worried about failing. Sad because you don’t want to miss fun. Stressed because you’re torn.
→ *Written answer:*
“I feel anxious about the test, sad that I might miss out on fun with my friends, and stressed because I don’t know what to do.”
---
Emotional Mind = Wants instant comfort, avoids pain, seeks pleasure.
It says: “Just go have fun! One night won’t hurt. You can cram later. Don’t worry about it!”
→ *Written answer:*
“My Emotional Mind wants me to ignore the test and go hang out with my friends so I can feel happy right now.”
---
If you only listen to emotions:
- You might fail the test.
- You could feel guilty later.
- Your parents or teachers might be disappointed.
- You might have to retake the class or lose privileges.
→ *Written answer:*
“If I go out with my friends, I might fail the test, feel bad afterward, and get in trouble at home or school.”
---
Wise Mind = Balance. It listens to both reason AND emotion.
It says: “I care about my grades AND my friendships. Maybe I can study first, then join them for a little bit — or plan to hang out after the test.”
→ *Written answer:*
“My Wise Mind tells me to study for 2 hours first, then call my friends and see if I can join them for an hour — or promise to hang out tomorrow after the test.”
---
Tips:
- Pause and take deep breaths.
- Ask yourself: “What would my smart self say?”
- Write down pros and cons.
- Talk to someone you trust.
- Remember past times you made good balanced choices.
→ *Written answer:*
“I can pause and breathe, ask myself what my rational and emotional sides want, then find a middle ground. I can also write things down or talk to my mom or teacher for advice.”
---
Final Answer:
Here’s how to fill out the worksheet using the example situation:
Describe the situation:
“I have a big math test tomorrow, and my friends are asking me to come over and play video games tonight.”
If you were to only use your Rational Mind...
“I would say no to my friends and spend the evening studying for my test so I can get a good grade.”
What emotions do you feel...
“I feel anxious about the test, sad that I might miss out on fun with my friends, and stressed because I don’t know what to do.”
How does your Emotional Mind want you to act?
“My Emotional Mind wants me to ignore the test and go hang out with my friends so I can feel happy right now.”
What are some consequences of acting with Emotional Mind?
“If I go out with my friends, I might fail the test, feel bad afterward, and get in trouble at home or school.”
What does your Wise Mind tell you to do?
“My Wise Mind tells me to study for 2 hours first, then call my friends and see if I can join them for an hour — or promise to hang out tomorrow after the test.”
How can you tap into your Wise Mind more often...
“I can pause and breathe, ask myself what my rational and emotional sides want, then find a middle ground. I can also write things down or talk to my mom or teacher for advice.”
This worksheet is about using your “Wise Mind” — which means finding a balance between thinking with logic (Rational Mind) and feeling with emotions (Emotional Mind). The goal is to help you make better choices when you’re stressed or upset.
We’ll go question by question, as if we’re filling out the worksheet together. Since no specific situation was given, I’ll create a common example that many students might relate to:
“I have a big test tomorrow, but my friends want me to hang out tonight.”
---
Step 1: Describe the situation causing stress.
Who? Me and my friends.
What? I have a big test tomorrow, but they want me to hang out tonight.
When? Tonight before the test.
Where? At my house or theirs.
→ *Written answer:*
“I have a big math test tomorrow, and my friends are asking me to come over and play video games tonight.”
---
Step 2: If you were to only use your Rational Mind, how would you respond?
Rational Mind = Logic, facts, past experience, research, statistics.
You know: Studying helps you do better on tests. Playing games won’t help you study. You’ve done poorly before when you didn’t study.
→ *Written answer:*
“I would say no to my friends and spend the evening studying for my test so I can get a good grade.”
---
Step 3: What emotions do you feel when you think about the situation?
Emotions = Feelings like anxiety, fear, sadness, anger, stress.
You might feel: Worried about failing. Sad because you don’t want to miss fun. Stressed because you’re torn.
→ *Written answer:*
“I feel anxious about the test, sad that I might miss out on fun with my friends, and stressed because I don’t know what to do.”
---
Step 4: How does your Emotional Mind want you to act?
Emotional Mind = Wants instant comfort, avoids pain, seeks pleasure.
It says: “Just go have fun! One night won’t hurt. You can cram later. Don’t worry about it!”
→ *Written answer:*
“My Emotional Mind wants me to ignore the test and go hang out with my friends so I can feel happy right now.”
---
Step 5: What are some consequences of acting with Emotional Mind?
If you only listen to emotions:
- You might fail the test.
- You could feel guilty later.
- Your parents or teachers might be disappointed.
- You might have to retake the class or lose privileges.
→ *Written answer:*
“If I go out with my friends, I might fail the test, feel bad afterward, and get in trouble at home or school.”
---
Step 6: What does your Wise Mind tell you to do?
Wise Mind = Balance. It listens to both reason AND emotion.
It says: “I care about my grades AND my friendships. Maybe I can study first, then join them for a little bit — or plan to hang out after the test.”
→ *Written answer:*
“My Wise Mind tells me to study for 2 hours first, then call my friends and see if I can join them for an hour — or promise to hang out tomorrow after the test.”
---
Step 7: How can you tap into your Wise Mind more often during difficult situations?
Tips:
- Pause and take deep breaths.
- Ask yourself: “What would my smart self say?”
- Write down pros and cons.
- Talk to someone you trust.
- Remember past times you made good balanced choices.
→ *Written answer:*
“I can pause and breathe, ask myself what my rational and emotional sides want, then find a middle ground. I can also write things down or talk to my mom or teacher for advice.”
---
Final Answer:
Here’s how to fill out the worksheet using the example situation:
Describe the situation:
“I have a big math test tomorrow, and my friends are asking me to come over and play video games tonight.”
If you were to only use your Rational Mind...
“I would say no to my friends and spend the evening studying for my test so I can get a good grade.”
What emotions do you feel...
“I feel anxious about the test, sad that I might miss out on fun with my friends, and stressed because I don’t know what to do.”
How does your Emotional Mind want you to act?
“My Emotional Mind wants me to ignore the test and go hang out with my friends so I can feel happy right now.”
What are some consequences of acting with Emotional Mind?
“If I go out with my friends, I might fail the test, feel bad afterward, and get in trouble at home or school.”
What does your Wise Mind tell you to do?
“My Wise Mind tells me to study for 2 hours first, then call my friends and see if I can join them for an hour — or promise to hang out tomorrow after the test.”
How can you tap into your Wise Mind more often...
“I can pause and breathe, ask myself what my rational and emotional sides want, then find a middle ground. I can also write things down or talk to my mom or teacher for advice.”
Parent Tip: Review the logic above to help your child master the concept of dbt wise mind worksheet.
