Distress tolerance skills from Dialectical Behavior Therapy (DBT) help you survive anorexia nervosa crisis without making things worse.
TIPP Skills for Acute Anorexia Nervosa
Temperature: Cold water on face activates the dive reflex, rapidly reducing anorexia nervosa intensity
Intense exercise: 20 minutes of vigorous exercise discharges anorexia nervosa physiological activation
Paced breathing: Slow the breath (especially exhale) to activate parasympathetic system
Progressive muscle relaxation: Systematic tension-release reduces anorexia nervosa physical symptoms
ACCEPTS Skills for Riding Out Anorexia Nervosa
Activities that engage attention away from anorexia nervosa Contributing to others shifts focus from anorexia nervosa Comparisons that provide perspective on anorexia nervosa Emotions opposite to anorexia nervosa — deliberately generated Pushing away anorexia nervosa temporarily when you can't act on it now Thoughts that replace anorexia nervosa rumination Sensations that provide strong alternative input
When Distress Tolerance Is the Right Skill for Anorexia Nervosa
Use distress tolerance when anorexia nervosa is intense but the situation can't change right now. The goal is surviving without making things worse — not solving anorexia nervosa.