Finding Peace in Chaos: How DBT Skills Can Help You Cope

The world can feel overwhelming at times—whether it’s global conflicts, political unrest, environmental crises, or economic uncertainty. These events can leave us feeling anxious, hopeless, or even out of control. While we may not be able to change the world overnight, we can change how we respond to it. Dialectical Behavior Therapy (DBT) offers powerful skills to help manage distress and build resilience.

Using DBT Skills to Navigate Stressful Events

Here are two key DBT skills that can help when the weight of the world feels too heavy:

1. Radical Acceptance: Letting Go of What We Can’t Control

It’s natural to feel frustrated, angry, or hopeless about things beyond our control. Radical acceptance teaches us to acknowledge reality as it is—not as we wish it to be. This doesn’t mean we approve of injustice or hardship, but rather, we stop resisting what is so we can focus our energy on what can be changed.

When we practice radical acceptance, we shift our mindset from "This shouldn't be happening" to "This is happening, so how do I want to respond?" This reduces suffering and allows us to take meaningful action, whether that means advocating for change, supporting a cause, or simply taking care of our own well-being.

2. The PLEASE Skills: Strengthening Emotional Resilience

When the world feels chaotic, it’s easy to neglect our basic needs, making emotional distress even worse. DBT’s PLEASE skills remind us that taking care of our physical health directly impacts our emotional well-being.

Physical health: Stay on top of medical needs and chronic conditions.

Leisure: Engage in enjoyable activities to balance stress.

Eating well: Maintain a nutritious diet to support mental clarity.

Avoid mood-altering substances: Alcohol and drugs can intensify negative emotions.

Sleep: Prioritize restful sleep to regulate mood.

Exercise: Regular movement helps release tension and boost emotional stability.

By focusing on these essentials, we can build resilience and remain emotionally strong even in uncertain times.

Conclusion: You Can Build Resilience, Even in Difficult Times

While we may not have control over world events, we do have control over how we respond. DBT skills empower us to manage stress, regulate emotions, and navigate uncertainty with greater ease. If you’re struggling with the weight of the world, Awake DBT is here to help.

💙 Want to learn more? Schedule a free consult call with us to learn how DBT can support your mental well-being. #DBT #CopingWithStress #RadicalAcceptance #EmotionalResilience