The Wise Mind
The last two days have been rough. I have been building up my client case load at a group practice, but it is a slow process. I have had a lot of time on my hands to think and think and overthink. My ruminating thoughts are around finances so here I am coming to you from a place of surrender and vulnerability, knowing I don’t currently have all of the answers for myself, but I also know what works therapeutically, and I know I can help myself and others struggling with financial anxiety.
If I were to therapize myself, I would tell her to “pause, trust the process, and be patient. Thoughts aren’t facts and these feelings will not last forever”. I would have her come up with some goals and have her take one small step towards one of those goals in the next few days. I would also have her complete one of my favorites: the Wise Mind exercise.
The Wise Mind exercise comes from DBT (Dialectical Behavioral Therapy), which is a skills-based therapy that helps people manage intense emotions, reduce harmful behaviors, and build more balanced ways of thinking and relating. It teaches practical skills in mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness. Clearly, I need a little DBT in my life right now so here is the Wise Mind:
THE WISE MIND
Draw a Venn Diagram (two big circles with space in between them). I recommend drawing them big enough to write 3-5 bullet points in each.
In the left circle, write everything that your logic/rational mind tells you about your financial situation. In the right circle, write down everything your emotional mind tells you.
Here is where the magic happens. Take a few deep breaths, close your eyes, and ground yourself. Find space between yourself and the anxious thoughts. Then tune into your wise mind. Your wise mind may sound like a therapist, mentor or maybe even a spirit guide comes to you. In moments of peace when tuning into my wise mind, my grandma often comes to me. Just listen and see what the wise mind tells you.
Write down these thoughts in the middle of the two circles. Then write them out again on a sticky note and put them on your bathroom mirror to remind you daily of your wise mind.
Lastly, just notice how it felt when you moved from logic to emotion to wisdom. How did it feel in your body as you noticed your thoughts shifting? For me, I notice my shoulders relaxing and a wave of trust washes over me. I feel much more at peace when listening to my wise mind versus my logic or emotional mind.
If you prefer, you can download all of these instructions, including the Venn diagram in this cute worksheet I created! Throughout this whole process, just notice and see how your mindset begins to shift.
