DBT and Eating Disorders

DBT is a very effective way to combat your eating disorder.  If you haven't tried DBT before I recommend that you give it a try.  You can purchase workbooks at your local bookstore

Your ED's tactics:

• Overscheduling
• Convincing you that you're fine or "not that sick"
• Basing worth and value on eating and weight
• Feeling superior to others because of your eating and/or weight
• Black-and-white thinking
• Isolating you from people who can help
• Telling you that nothing is good enough
• Getting you to lie
• Rationalizing your disordered actions
• Using comparisons to other people
• Avoiding other issues by using ED behaviors
• Using stressful situations / change to trap you
• Capitalizing on perceived rejection
• Setting unreachable expectations
• Taking advantage of unstructured alone time

Ways to fight your ED:

• Interrupt the cycle of behaviors
• See something else as more important than food/weight
• Focus on your future and your goals
• Visualize your ED as a person
• Argue with the ED voice
• Weigh pros and cons of your actions
• Use coping skills and distractions
• Structure your time
• Reach out to others
• Be honest with yourself and others
• Look at the long-term cost of your ED

Distress Tolerance Skills - IMPROVE the moment

• I:Imagery - picture good things
• M:Meaning - figure out why you're in this situation
• P:Pray - appeal to your higher power (if applicable)
• R:Relax - better focus and concentration
• O:One thing at a time - be present and mindful
• V:Vacation - take a mini break
• E:Encouragement - affirmations!

Physical Grounding

• Run cool or warm water over your hands.
• Grab tightly onto your chair as hard as you can.
• Touch various objects around you and compare sensations.
• Dig your heels into the floor.
• Stretch your arms and legs; roll your head gently.
• Carry a grounding object in your pocket.
• Jump up and down.
• Notice your body's sensations.
• Clench and release your fists.
• Walk slowly, noticing each footstep.
• Hold ice or a frozen orange (this will hurt!).
• Focus on your breathing.

Mental Grounding

• Say a safety statement (i.e., "I am safe right now")
• Remember the words to a favorite song
• Imagine a safe place
• Describe an everyday activity in great detail
• Use humor
• Count to 10 or say the alphabet
• Repeat a favorite saying
• Picture people that you care about
• Say a coping statement (i.e., "This feeling will pass")

Safe ways to get out anger or self-harm urges:

• Squeeze ice
• Bite into a hot pepper or chew a piece of ginger root
• Rub liniment or Vicks Vapor Rub under your nose
• Take a cold bath or shower
• Scream your favorite song
• Stomp your feet on the ground
• Cover your arms with a layer of glue, let it dry, and peel it off
• Try to balance an egg on its short side
• Memorize a poem
• Flatten aluminum cans
• Rip an old newspaper apart; shred paper
• Throw ice against a brick wall
• Crank up the music and dance