Written by Rachel Gerow & Cortney Lacroix
The recent ice storm that swept through our community in Midland, Penetanguishene, Tay, Tiny, and across many other regions in Simcoe County left a visible path of destruction – downed trees, fractured power lines, damaged homes, and days without electricity or heat. At the time of writing this blog, almost a week after the storm, some homes are still without power, adding layers of stress, uncertainty, and discomfort.
For many of us, the visible damage was only part of the impact. What’s harder to see – but equally real – is the emotional toll: exhaustion, overwhelm, and a sense that everything is just too much.
In Dialectical Behaviour Therapy (DBT), we talk often about how distress and suffering aren’t always caused by one thing – they arise from the collision of many truths. Right now, you may be holding more than one truth at once:
- I’m grateful we’re safe, and I’m furious about everything we lost.
- I know others have it worse, and this has still been really hard for me.
- I want to stay strong for others, and I feel like I’m falling apart inside.
This is dialectics in action – two seemingly opposite things can both be true at the same time. And in the aftermath of community-wide crises like this storm, practicing dialectical thinking can help make space for our full, messy human experience without judgment.
Why Your Emotions Might Feel Bigger Right Now
Our brains crave predictability and safety. When those foundations are disrupted – when we lose power, access to food or warmth, or the comfort of routine – our nervous system does what it’s built to do: it protects us.
From a DBT perspective, we also recognize the concept of vulnerability factors – things that make it harder to regulate emotions or cope effectively. These include things like disrupted sleep, unbalanced nutrition, illness, stress, and overwhelm. When multiple vulnerability factors stack up, it’s easy to feel less like ourselves and more reactive than usual.
The storm likely introduced (or worsened) several of these vulnerabilities:
- Losing food in the fridge/freezer or having difficulties trying to cook/prepare food
- Financial stress due to missed work or unexpected costs
- Interrupted sleep from cold temperatures or sump pump checks
- Delayed access to healthcare or longer hospital wait times
- Stress of not knowing how long the power would be out
If any of this resonates, it makes sense that coping has felt harder lately. When entire communities are impacted like this, the ripple effects touch everything – from how services operate to how we show up with one another.
You might notice yourself – and others – bouncing between:
- Emotional vulnerability: tearfulness, anger, frustration, helplessness
- Shutdown mode: numbness, zoning out, sleeping more or less than usual
- Hyperarousal: racing thoughts, snapping at loved ones, feeling “on edge”
None of this means you’re doing anything wrong. In fact, DBT teaches us to assume that every emotion has a purpose. Right now, your emotions are trying to help you survive something hard.
What DBT Skills Can Offer in Times Like This
DBT was developed to help people navigate intense emotions without becoming overwhelmed by them. Here are a few skills that might be especially helpful right now:
1. Radical Acceptance
This doesn’t mean liking or approving of the situation. It means acknowledging the reality of what is so you can stop fighting what you can’t control and focus on what you can.
“I don’t have to like this storm’s impact, and, I can accept that it happened, and I can choose my next steps.”
2. Self-Soothing with the Senses
When your nervous system is activated, it helps to anchor yourself in your body. Wrap up in a warm blanket. Sip something warm. Light a candle. Let yourself feel the texture of a blanket or the scent of something comforting. Let your senses remind you: you’re here, and you’re safe.
3. Opposite Action
If you’re feeling stuck in hopelessness or fear, try doing the opposite of what your emotion is urging – even in small ways. If the urge is to withdraw, text a friend. If the urge is to shut down, get up and stretch for five minutes. These small shifts can help build momentum.
4. Distract to Cope
Sometimes we need a temporary break from distressing emotions. Try:
- Going for a walk
- Reading a book
- Playing a game with friends or family
- Cleaning up the yard, or the yard of someone else
- Sending a message to a friend or checking in on a neighbour
Distraction isn’t avoidance when it’s used intentionally. It can create just enough space to breathe.
5. Build Mastery and Routine
Doing something simple but achievable – like brushing your teeth, making your bed, or finishing a small task – can help rebuild a sense of capability. Routine can be grounding, especially when everything around us feels chaotic.
6. Check the Facts
When distress is high, our thoughts can spiral. “This is never going to end.” “I can’t handle this.” Pause. Ask: What are the actual facts? What do I know for sure? What’s within my control? Bringing in some clarity can quiet the noise.
7. Improve the Moment
This skill invites us to make our current moment even slightly more tolerable. That might look like:
- Doing one thing at a time
- Connecting with a spiritual or grounding practice
- Taking a brief “vacation” from responsibility and letting yourself rest without guilt
- Self-encouragement and reminding yourself: this too shall pass
8. Validation (of yourself and others)
Try saying: “It makes sense that I feel this way. Anyone going through this would feel something similar.” You don’t have to justify it, minimize it, or solve it – just acknowledge that it’s there.
Final Thoughts
We live in a beautiful, resilient part of the world – and sometimes, that resilience is deeply tested. If you’re feeling raw, anxious, disconnected, or stretched thin, please know you’re not alone – and you’re not doing anything wrong.
At The Centre for Psychology & Emotion Regulation, we believe healing happens in connection – with ourselves, with others, and with the skills that help us get through the hardest moments.
If you’re needing support right now, we’re here.