Managing Political Stress with DBT Skills

In today’s world, staying informed about politics can feel overwhelming. The constant stream of news, social media debates, and high-stakes events can trigger intense emotions—anger, anxiety, sadness, or even hopelessness. While these feelings are valid, they don’t have to consume you. Dialectical Behavior Therapy (DBT) offers a powerful set of tools to manage distress, regulate emotions, and stay engaged in a way that aligns with your values.  

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Staying present instead of overwhelming yourself, using 

Mindfulness: observe, describe, participate

Mindfulness: Staying Present Instead of Overwhelming Yourself  

Mindfulness helps you step back from the emotional intensity of political events and respond intentionally rather than react impulsively.  

- Observe: Notice your emotions without judgment. Instead of getting swept away in fear or anger, take a step back and acknowledge, “I am feeling frustrated right now.”  

- Describe: Stick to the facts. Instead of thinking, “Everything is falling apart,” reframe it as, “There are political events happening that I disagree with. What, if anything, can I do about it?”  

- Participate: Engage in the present moment. Rather than ruminating about the future or past, focus on what you can control right now.  

Instead of reacting emotionally to every news update, step back and observe your emotions without judgment. 

Describe what is happening factually rather than catastrophizing.

Instead of thinking "Everything is falling apart," think 

"There are political events happening that I disagree with. 

What, if anything, can I do about it?"

   

Radical Acceptance: Reducing Unnecessary Suffering

Fighting reality only increases distress. Radical acceptance doesn’t mean approval—it means acknowledging things as they are so you can move forward effectively.  

- “The political system is imperfect. While I wish it were different, resisting reality won’t change it. What actions align with my values?”  

- “This is how things are right now. I can either exhaust myself resisting it or focus on what I can do within my sphere of control.”  

Radical Acceptance: "Accept that the political systems is imperfect. 

And while you may want it to change, fighting reality only increases suffering." 

"This is how things are right now. What actions align with my values?"

Distress Tolerance: "When feeling intense anger or anxiety over political events, cool your body down, 

do brief exercise, focus on deep breathing, or relax your muscles."

TIPP: (T)emperature, (I)ntense exercise, (P)aced breathing, (P)rogressive Muscle relaxation.

Distract with Wise Mind ACCEPTS: (A)ctivities, (C)ontributing, (C)omparison, (E)motions, (P)ushing away, (T)houghts, (S)ensations

 Distress Tolerance: Coping with Political Anxiety  

When political stress becomes overwhelming, use distress tolerance skills to calm your body and mind:  

- TIPP Skills:  

  - Temperature: Cool down your body (splash cold water on your face, hold ice cubes).  

  - Intense exercise: A quick burst of movement can help regulate emotions.  

  - Paced breathing: Slow, deep breaths help reduce anxiety.  

  - Progressive muscle relaxation: Tense and release different muscle groups to let go of tension.  

- Distraction with Wise Mind ACCEPTS:  

  - Activities: Engage in a hobby, watch a show, or take a walk.  

  - Contributing: Volunteer or help someone else.  

  - Comparison: Remind yourself of times you’ve handled stress before.  

  - Emotions: Listen to music or watch something that shifts your mood.  

  - Pushing away: Set boundaries with media exposure.  

  - Thoughts: Engage in an intellectual activity like reading or puzzles.  

  - Sensations: Use grounding techniques, like holding something textured or scented.  

Emotion Regulation: Check the Facts: "Are your political fears based on facts or assumptions?"

 Avoid jumping to conclusions based on headlines or social media.

Emotion Regulation: Opposite Action: If rage or despair makes you want to isolate or quit activism, 

engage intentionally in the opposite behavior - such as focusing on small, effective actions.

Emotion Regulation: Opposite Action: Instead of doomscrolling, write an email to a Senator, 

attend a community event, or engage in self-care to maintain emotional balance.

Emotion Regulation: PLEASE MASTER: Take care of your physical health, eat well, get enough sleep, limit substance use, exercise, and manage medical needs. Poor self-care exacerbates emotional reactivity, making political stress feel even worse.

 Emotion Regulation: Checking the Facts & Opposite Action  

- Check the Facts: Are your political fears based on actual data, or are they fueled by social media algorithms and worst-case scenarios? Fact-check before assuming the worst.  

- Opposite Action: If political stress makes you want to isolate or doomscroll, do the opposite—engage in meaningful action. Instead of passively consuming bad news, take a small, effective step:  

  - Write an email to a representative.  

  - Attend a community event.  

  - Engage in self-care to maintain emotional balance.  

 PLEASE MASTER: Protecting Your Emotional Well-being  

Your ability to cope with political stress is directly tied to your physical health. Poor self-care makes emotional reactivity worse, so take care of the basics:  

- Physical health: Manage medical conditions and take prescribed medications.  

- Limit substances: Excessive alcohol, caffeine, or sugar can intensify stress.  

- Eat well: Balanced nutrition supports mood stability.  

- Avoid mood-altering drugs: Be mindful of how substances impact emotions.  

- Sleep: Poor sleep increases emotional vulnerability.  

- Exercise: Even light movement helps regulate emotions.  

- MASTER: Engage in activities that give you a sense of mastery and purpose.  

Interpersonal: DEAR MAN: (D)escribe the issue, (E)xpress how it affects you, (A)ssert your stance calmly, (R)einforce a positive outcome. (M)indfully stay on topic, avoid distractions, (A)ppear confident, maintain a steady tone, (N)egotiate, be willing to find common ground

Interpersonal effectiveness: If a family member holds different political views, instead of arguing, say, "I hear that you feel differently because ________. I'd like to have a conversation where we listen to each other, rather than debate to 'win.'"

 Interpersonal Effectiveness: Navigating Political Conversations  

Disagreements about politics are inevitable, especially with family and friends. Instead of engaging in unproductive arguments, use DBT’s DEAR MAN skill:  

- Describe: State the issue factually.  

- Express: Share how it affects you.  

- Assert: Stand firm while remaining calm.  

- Reinforce: Highlight positive outcomes of respectful discussion.  

- Mindfulness: Stay on topic and avoid distractions.  

- Appear confident: Maintain a steady tone.  

- Negotiate: Be open to finding common ground.  

Example:  

Rather than arguing, try: “I hear that you feel differently because ____. I’d like to have a conversation where we listen to each other, rather than debate to ‘win.’”  

 Walking the Middle Path: Balancing Activism & Self-Care  

Two things can be true at the same time:  

- You can be deeply upset about politics and still live a fulfilling life.  

- You can work toward change and take breaks to protect your well-being.  

- You can dislike current events and still find joy in daily life.  

Instead of all-or-nothing thinking, remind yourself:  

*"I hate what’s happening, but I can still take care of myself and engage in ways that are sustainable."*  

By using DBT skills, you can stay informed and engaged without letting political stress consume your life. Change happens over time, and maintaining your emotional balance will allow you to be more effective in the long run.

Walking the Middle Path: Recognize that two things can be true at the same time - you can be deeply upset about politics and still live a fulfilling life: "I hate what's happening, but I can still take care of myself and find joy in daily life."