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