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