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