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