What is Distress Tolerance?
Written by CCTC Staff Writer
Every day we all face different stressors. These stressors can come from our families, school, work, and even national or global news or events. When stressors become overwhelming, they can start to take a toll on our physical and mental health. For those with eating disorders, this distress can act as a trigger, leading to behaviors like restrictive eating, binging and purging, or overeating.
An important part of eating disorder recovery is learning how to deal with the stresses of everyday life so that these triggers do not continue to keep you trapped in a cycle of behaviors. If you are looking to learn more about distress tolerance, keep reading.
In this blog we will talk about:
What physiological distress is
What distress tolerance is
What poor distress tolerance looks like
Why distress tolerance is important in eating disorder recovery
Examples of distress tolerance techniques
When should you practice distress tolerance techniques
How therapy can help
How eating disorder treatment programs can help
What is physiological distress?
Psychological distress is a general term that refers to a person’s emotional and mental state. It can be caused by a variety of factors, including physical or emotional stressors. Symptoms of psychological distress can range from mild to severe and can include feeling overwhelmed, anxious, hopeless, or worthless. Severe distress can lead to self-harm or even suicide.
What is distress tolerance?
We all have a tolerance for distress. This is the amount of discomfort we can handle before we start to feel overwhelmed. Our tolerance level is different for everyone, and it can change depending on our current circumstances. For example, if we’re going through a tough time in our life, our tolerance for distress may be lower than usual. Or if we’re feeling good about ourselves, we may be able to tolerate more distress.
What does poor distress tolerance look like?
Poor distress tolerance may look like avoiding or numbing our feelings with substances, food, or other unhealthy coping mechanisms. Or it may manifest as impulsive behaviors like spending too much money, engaging in risky sex, or lashing out at others.
Why is distress tolerance important in eating disorder recovery?
For those struggling with an eating disorder, distress tolerance may be difficult. This is because the eating disorder itself can be a form of numbing or avoidance. It’s a way to cope with the discomfort of our emotions by controlling our food intake or body weight. But as we know, this is only a temporary solution that ultimately leads to more distress in the long run.
In order to recover from an eating disorder, learning to cope with distress in a more healthy way is essential. This may involve finding new and healthier ways to cope with emotions, such as journaling, talking to a therapist, or practicing mindfulness. It’s also important to develop a support system of friends or family members who can provide emotional stability during difficult times.
Building up our distress tolerance takes time and practice. But ultimately, it can lead to a more fulfilling and satisfying life.
Examples of distress tolerance techniques
Below are a few examples of distress tolerance techniques that may be helpful in eating disorder recovery. It’s important to find what works best for you and to be patient with yourself as you practice new coping skills.
Distraction
When eating disorder urges are high, it may be helpful to distract yourself from distressing feelings and emotions. Some ways to distract yourself may be by reading, watching a movie, going for a walk, or talking to a friend.
Progressive muscle relaxation
This is a relaxation technique that involves tensing and relaxing different muscle groups in the body. Tensing the muscles for a few seconds and then releasing them can help to reduce tension and improve relaxation.
Radical Acceptance
There may be days where recovery feels more difficult than others. The practice of radical acceptance involves accepting reality as it is, even if it’s painful or difficult. It may be helpful to remind yourself that pain is temporary and that you can get through this tough moment.
Self-soothing
When emotions are high, practicing soothing oneself can be helpful. This may involve taking care of oneself in a kind and gentle way, such as taking a bath, listening to calming music, or reading a favorite book. You can also focus on different sensory experiences like the smell of lavender or the feeling of a soft blanket.
Mindfulness
Mindfulness is a form of meditation that involves focusing on the present moment and accepting thoughts and feelings without judgment. This can be helpful when eating disorder thoughts are strong and you’re feeling overwhelmed.
Breathing exercises
Deep breathing is a relaxation technique that can help to calm the mind and body. It may be helpful to focus on your breath and count each inhale and exhale. You can also try different breathing exercises, such as square breathing or alternate nostril breathing.
When should you practice distress tolerance in eating disorder recovery?
Practicing distress tolerance can be helpful when eating disorder urges are strong, you are feeling like recovery is not worth it, or you are experiencing shame or distress after engaging in disordered behaviors such as binging or purging.
Working on distress tolerance in therapy
Working with a therapist can be helpful to improve distress tolerance. A therapist can help you to understand your thoughts and emotions, and provide guidance on how to cope in a healthy way. You may work together to identify triggers and warning signs that indicate you are beginning to feel overwhelmed. Learning what is likely to increase your eating disorder thoughts and behaviors can help you develop plans of action to cope with these situations
In between sessions, you will be encouraged to practice your coping skills on a regular basis. This will help you reflect with your therapist's help to discover what works best for you and help these new skills to become second nature. The more practice you have, the easier it will feel to not turn to behaviors such as restricting, purging or binging. Over time you can develop a toolbox of distress tolerance skills that you can rely on when needed.
How eating disorder treatment programming can help you build distress tolerance
Treatment programming for eating disorders typically includes a combination of individual, group, and family therapy. The main focus in treatment is to help you reduce eating disorder behaviors and aid you in learning new ways to cope. Treatment provides a safe space to learn and practice distress tolerance skills with plenty of support. This will help you build a strong foundation to manage stress, anxiety and any challenges outside of treatment whether it is related to your eating disorder or not.
If you are experiencing any symptoms of distress, you are not alone. Recognizing you need help is the first step to finding freedom from an eating disorder. Seeking eating disorder treatment can help you develop the skills you need to recover.
If you are ready to learn more about options, you can learn more about our treatment programs or contact our Admissions team today.