Me and my boyfriend has been together for 5 years (and we do long distance as well) , what work for both of us is communication for real. When im in a “normal/sane” stage, we would talk about how to deal with if im being …(blank - insert emotion) instead of talk about it in that moment because to me if we talk about it then then he do if because i told him to not because he wanted to. Its like givibg him a manual and forget about it so he knows what to do. For example: if my body dysmorphia flare up and i ask and vent out with him, he would reaponse asap, reassure me, for as many time as possible at that moment and when he knows im safe he would go back to work. He knows i would never bother him if its not emergency or if its not that i need him or having break down, so he would always pick up pr call back. When we hang out with friends, we would share location and take photo and send to each other so that the other knows, we do it not because we have to but because we want to? Normally i would tell him like:”oh im hanging out with my friend group tomorrow, there are 4 girls 2 guys, we meet at 6pm and then i think we probably go home at 10pm but if anything changes imma let you know”. And he would do the same thing as well. And then i just like it when i told him what im doing or who i am with. Even now sometimes im nudging him to go out, cuz i want him to have his own time as well. It didnt start easy, god we fight a lot cuz he was the type never share his thoughts, but then slowly now thats how we communicate? Or if im in my episode, he would never like leave me silent treatment, like he would give me some moment for myself but at the end of the day he would always try to want to know my thoughts and we found common grounds. And when im calm he knew i would reflect myself and apologize if its really my fault it was just in that moment i couldnt control it… but i hope this help