DBT Skills to Stay Grounded During Politically Uncertain Times
In today’s world, political news and social media can feel overwhelming. Constant updates, divisive opinions, and uncertainty about the future can leave us anxious, angry, or hopeless. Dialectical Behavior Therapy (DBT) offers a practical set of skills to help you manage intense emotions, think clearly, and act effectively… even during politically uncertain times.
1. Start with Wise Mind
DBT teaches that we all have three states of mind: Emotion Mind, Reasonable Mind, and Wise Mind, the balanced place where our emotions and logic work together.
Try This: Before engaging with political news or online debates, pause. Take three deep breaths. Ask yourself: “What does my Wise Mind know about this situation?” Acting from Wise Mind can prevent impulsive responses you might regret later.
2. Use “What” and “How” Mindfulness Skills
Mindfulness is at the heart of DBT. During turbulent times, mindfulness helps you stay in the present instead of spiraling into “what ifs.”
Observe: Notice your thoughts, feelings, and physical sensations without trying to change them.
Describe: Put words to what you’re experiencing: “I’m feeling anxious as I scroll the news.”
Participate: Fully engage in your current activity, whether that’s cooking dinner, walking your dog, or calling a friend.
Practice Non-Judgmentally, One-Mindfully, and Effectively: Avoid labeling emotions as “good” or “bad,” focus on one task at a time, and choose actions that move you toward your goals.
3. Distress Tolerance for Overload
When political uncertainty triggers high stress, distress tolerance skills help you survive the moment without making things worse.
TIP Skills (Temperature, Intense Exercise, Paced Breathing): Lower emotional intensity quickly.
Self-Soothing with the Five Senses: Light a candle, play calming music, wrap up in a cozy blanket, or drink a warm beverage.
STOP Skill: Stop, Take a step back, Observe, Proceed mindfully before reacting to triggering news or conversations.
4. Emotion Regulation to Maintain Balance
Emotion regulation skills can help you reduce vulnerability to intense feelings.
PLEASE Skills: Take care of your physical health: balanced sleep, nutrition, exercise, and medications to reduce emotional reactivity.
Build Positive Experiences: Schedule enjoyable activities even when the world feels heavy.
Check the Facts: Challenge catastrophic thoughts by asking, “Is this true, or am I predicting the worst?”
5. Practice Radical Acceptance
Some things are outside of our control, including political outcomes. Radical acceptance doesn’t mean approval; it means acknowledging reality as it is. This skill can reduce suffering and help you focus on what you can control: your actions, your boundaries, and your self-care.
6. Set Boundaries with Media and Social Media
This isn’t a formal DBT skill, but it’s an effective way to use your Wise Mind. Decide how often you’ll check the news and stick to it. Limit scrolling before bed. Notice how your body feels after consuming political content and adjust your exposure accordingly.
Conclusion
Political uncertainty can stir up powerful emotions, but you don’t have to feel powerless. By practicing DBT skills like Wise Mind, mindfulness, distress tolerance, and radical acceptance, you can stay grounded, regulate your emotions, and respond effectively, no matter what’s happening in the world.
If you’re interested in learning more DBT skills or practicing them with professional support, schedule a free consultation with me today. Together, we can build a personalized plan to help you navigate stress, uncertainty, and change with resilience.
