Navigating Political Differences at Work: A DBT Approach in a Polarized Climate

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The recent election cycle, like many before it, highlighted the deep divisions within our society.

These divisions are not confined to social media or the voting booth — they often spill over into the workplace, creating tension and discomfort. Strong disagreements about political issues can lead to significant stress and even fear, impacting productivity and team cohesion. When a boss, colleague, or employee holds political beliefs vastly different from your own, the resulting anxiety can be overwhelming.

Dialectical behavior therapy (DBT) principles offer a robust framework for navigating these challenging situations and fostering a more productive and respectful work environment. DBT emphasizes the acceptance of reality alongside the pursuit of change — a dialectic that is crucial when dealing with differing political viewpoints. We cannot always change others’ opinions, but we can change how we respond. Read on to discover how DBT skills can equip you to handle political differences at work more effectively.

Mindfulness

Observe, do not judge
When confronted with a differing political opinion, practice mindfulness by observing your thoughts and feelings without judgment. Notice the physical sensations (e.g., racing heart, tense shoulders) accompanying your emotional response. This awareness is the first step to managing your reaction.

One-mindfully
Focus on the present moment. Avoid ruminating on past disagreements or anticipating future conflicts. Center yourself on the immediate interaction and the task at hand.

Distress Tolerance

Radical acceptance
Acknowledge that you cannot control others’ beliefs. Even if difficult, accepting this reality is crucial to reducing your distress. Focus on what you can control — your reactions and behaviors.

Self-soothing
Employ self-soothing techniques when feeling overwhelmed. This could involve deep breathing exercises, listening to calming music, or engaging in a relaxing activity during your breaks.

Emotion Regulation

Identify and label emotions
Pinpoint the specific emotions you are experiencing (e.g., fear, anger, frustration). Naming them helps you understand and manage them more effectively.

Reduce Emotional Vulnerability
Identify your emotional triggers related to political discussions. If possible, avoid situations or conversations that consistently lead to intense emotional distress. If unavoidable, prepare beforehand with coping strategies.

Opposite action
Try the opposite if you feel the urge to react defensively or aggressively. Instead of arguing, listen attentively. Instead of interrupting, take a moment to gather your thoughts.

Interpersonal Effectiveness

DEAR MAN
This DBT skill provides a framework for assertive communication. When engaging in political conversations, try planning your communication using this framework: Describe the situation, Express your feelings, Assert your needs, and Reinforce positive behavior. Remember to be Mindful, Appear confident, and Negotiate.

Gently setting boundaries
If political discussions cause significant discomfort, set clear boundaries. Politely but firmly indicate your willingness to discuss work-related topics but not politics.

Choosing your battles
Not every disagreement needs a full-blown debate. Sometimes, it is more effective to agree to disagree and redirect the conversation to a more productive topic.

Addressing fear
The fear stemming from significant political differences often arises from a perceived threat to safety or belonging. DBT skills can help address this fear by promoting self-validation, helping to understand and manage your emotions effectively, and establishing healthy boundaries. It allows you to maintain a sense of control within a situation that can feel overwhelming.

Important Notes

While DBT skills can significantly improve your ability to manage difficult situations, they do not require you to compromise your values or tolerate abusive behavior. If the political discussions create a hostile or unsafe work environment, consider seeking help from HR or other relevant channels.

By consistently practicing DBT skills, you can transform the workplace from a source of anxiety to a space where professional collaboration can thrive — even amidst differing political viewpoints. Remember that navigating these complex situations takes time and effort. Be patient with yourself and celebrate your progress.