DBT and Political Action

DBT in the Real World: Accumulating Positives in the Long Term Through Political Action

Let’s start with a truth most of us feel in our bones: the world is a lot right now.The news cycle is a firehose. The social media scroll is an anxiety buffet. And for people who care about justice, fairness, or just plain treating each other like human beings, political headlines can feel like a daily punch to the gut.

When you’re someone who values making a difference, there’s a risk of drowning in frustration before you even figure out where to start.

That’s where Dialectical Behavior Therapy (DBT) comes in.

One of DBT’s emotion regulation tools — Accumulating Positives in the Long Term — is tailor-made for moments like this.

And yes, it’s exactly what it sounds like: intentionally building a life that’s rich with positive experiences, grounded in your values, and consistent with the kind of person you want to be.

Let’s break it down — and then let’s talk about how this skill applies to getting politically active without losing your mind.

What “Accumulating Positives in the Long Term” Really Means

In DBT, there’s a difference between quick hits of pleasure (Accumulating Positives in the Short Term — think coffee with a friend, walking your dog, watching a good movie, taking a scented bath) – and the deeper work of building a life worth living over time.

Long-term positives aren’t random; they’re unique to the person and chosen. They come from:

1. Identifying your values — the principles that guide your choices and priorities. This is like a compass direction rather than a destination. Think “being healthy”, “being productive”, “helping others.”

2. Setting achievable goals that reflect those values. These are steps toward integrating values into your life. Think “buying a good pair of walking shoes to walk every morning for 20 minutes” because the larger value is “being healthy.”

3. Taking consistent action toward those goals, even when you’re tired, discouraged, or not seeing immediate results. This is about getting small wins to make us feel better even when we may be discouraged. Think “going outside in the backyard and doing a short stroll when we don’t want to go for a 20 minute walk.”

When we live according to our values, we create a life that’s meaningful. The payoff isn’t instant dopamine — it’s long-term satisfaction and a sense of direction.

Values-Based Political Action as a Long-Term Positive

Politics isn’t everyone’s idea of “positive.” It can be ugly, divisive, and exhausting. But if you care deeply about certain issues — whether it’s mental health access, racial justice, climate change, reproductive rights, or something else entirely — aligning your actions with those values can be an anchor in a storm.

DBT doesn’t tell you which values to have. It simply asks: What matters to you? What kind of world do you want to help create? And how can you take steps toward that vision, even if they’re small?

When you get involved in political organizing — registering voters, volunteering for a campaign, phone banking, showing up at city council meetings, running for office — you’re not just “doing politics.” You’re accumulating positives in the long term:

• You’re building relationships with like-minded people (and sometimes with non-like-minded folks).

• You’re developing skills (public speaking, advocacy, strategy).

• You’re contributing to something larger than yourself.

• You’re strengthening your sense of agency in a world that often feels out of control.

The DBT Steps Applied to Political Engagement

Let’s walk through how to actually use this skill in the political arena.

1. Identify Your Values

Ask yourself: What issue lights a fire under me?It doesn’t have to be everything. In fact, it can’t be — burnout is real. Choose one or two issues that matter most to you.

Example: You value fairness and equal opportunity. You decide that increasing voter access is one way to live that value.

2. Set Concrete, Achievable Goals

“Fix the system” is not an achievable goal. “Volunteer three hours a month with a local voter registration group” is.

If you’re new to political work, start small. Goals can grow over time, but they should always be specific enough that you can measure your progress.

3. Build It Into Your Life

Accumulating positives in the long term is about regularity, not one-off bursts of action. Think marathon, not a sprint.  Schedule your political engagement the way you’d schedule therapy sessions or workouts. Treat it like a commitment — because it is.

4. Anticipate Obstacles

Reality check: There will be days you don’t want to show up. You’ll be tired, or discouraged, or wondering if it even matters.

DBT’s solution? Problem-solve ahead of time.

• Have a buddy you volunteer with so there’s accountability.

• Remind yourself of the bigger “why” when motivation drops.

Keep your goals small enough that you can still follow through on low-energy days.

5. Notice the Positives as They Accumulate

Part of this skill is actually recognizing the impact your actions have on your emotional life. Maybe you notice you feel less hopeless because you’re surrounded by others who care. Maybe you’re learning to speak up more confidently. Maybe you’ve met people you never would have crossed paths with otherwise.

These are positives worth tracking — they reinforce the behavior and keep you connected to your values.

The Dialectic of Political Work

In DBT, we always hold two truths at once. Here’s the dialectic for political engagement:

Truth 1: The problems you care about will not be solved overnight.

and

Truth 2: Your consistent action still matters.

You can accept that change is slow and keep working for it. You can acknowledge the pain of setbacks and take pride in your contribution. You can feel both exhausted and motivated.

The trick is to avoid the all-or-nothing trap. This isn’t about “saving the world” single-handedly. It’s about being the kind of person who shows up for what matters.

Why This Works Emotionally

Here’s the psychological payoff of accumulating positives through political action:

• Purpose buffers distress. When you have a reason for your actions, you’re more resilient in the face of setbacks.

• Community combats isolation. You’re connecting with others who share your values.

• Skill-building boosts confidence. Over time, you see yourself as capable of making an impact.

• Alignment reduces inner conflict. Your actions match your values, which brings a deep sense of integrity.

And in a time when hopelessness is a national pastime, these are not small things.

A Final Note on Burnout

DBT teaches balance. If you’re going to build long-term positives through political engagement, you also need rest, joy, and short-term positives. That means knowing when to log off, skip a meeting, or spend the weekend recharging.A burned-out advocate helps no one.

Remember accumulating positives is a marathon, not a sprint. And like any long-term investment, the returns compound over time.

Bottom line:

If you’re feeling powerless in today’s political climate, remember — you can take action in a way that aligns with your values and sustains your well-being.

Accumulating positives in the long term isn’t just a DBT skill. It’s a strategy for living in this messy, unpredictable world with both purpose and peace of mind.

So pick your cause. Set your goal. Show up. And keep showing up.Because a life worth living isn’t built in a day — but it is built day by day.