DBT Skills to Manage Summer Body Image Triggers


The weather warming up feels exciting for some, but summer approaching can also be the source of intense anxiety for kids and young adults. For those struggling with disordered eating and body image issues, wearing lighter clothing, being in a bathing suit, or seeing photos on social media means feeling insecure and uncomfortable.

If you find that body image distress becomes overwhelming, DBT (Dialectical Behavior Therapy) offers evidence based, concrete skills that can help. DBT was originally developed to help people regulate intense emotions, and many of its techniques are now used more broadly to support disordered behaviors, mental health and well-being.

Here are a few DBT-based strategies to try:

1. TIPP Skill (Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation) – Distress Tolerance

  1. TIPP Skill (Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation) - Distress Tolerance

Use this when anxiety or self-criticism feels physically intense.

  • Temperature: Splash cold water on your face or hold a cool cloth to help “reset” your body’s stress response.

  • Intense Exercise: Do a quick burst of movement (like jumping jacks or fast walking) to burn off emotional energy.

  • Paced Breathing: Inhale for 4 counts, exhale for 6. Slowing your breath tells your brain you’re safe.

  • Progressive Muscle Relaxation: intentionally tensing and then relaxing different muscle groups to reduce physiological arousal and calm the body.

2. Wise Mind – Mindfulness

When negative thoughts about your body flood in, try to set boundaries by tuning into your Wise Mind—the balanced space between your Emotional Mind and Rational Mind.

Ask yourself:

“What is the most helpful and compassionate thing I can say to myself right now?”

You can even write a few Wise Mind statements on sticky notes and put them in your closet or mirror.

Examples:

  • “My worth is not defined by my appearance.”

  • “It’s okay to feel uncomfortable—and I can still enjoy this moment.”

  • “I can practice acceptance, even if I don’t love what I see.”

3. PLEASE Skill – Emotion Regulation

Body image distress can get worse when your basic needs aren’t met. The PLEASE skill reminds us to pay attention, spend time, and take care of our physical health to help regulate emotions.

  • PL: Treat Physical Illness

  • E: Eat balanced meals

  • A: Avoid mood-altering substances

  • S: Sleep enough

  • E: Exercise in a way that feels good (not punishment)

This skill supports body respect over body obsession, which is essential for long-term healing.

If summer feels daunting, try incorporating these practices to help tolerate the uncomfortable feelings that come with the change of season. If the adjustment to summer months is becoming too much to handle on your own, consider starting therapy for additional support. I am a DBT informed therapist who specializes in treating eating disorder recovery, body image concerns, and self- esteem issues in addition to other mental health difficulties such as depression and anxiety. I am now accepting clients online and in person for individuals in Livingston, NJ and surrounding areas. Reach out today to request an appointment with me and start your journey toward self acceptance.



Frankki Sorce, LPC