The other day, while watching the Olympics, I had a major lightbulb moment: The Olympics hosts the largest tribe I’ve ever seen, and the Olympics is a great way to use Radically Open Dialectical Behavior therapy skills.

Let me explain:

From a Radically Open DBT (RO DBT) standpoint, a therapy created for overcontrolled folks, (learn more about RO DBT here: What is RO DBT and who is it for? | Radically Open) we believe that humans have survived and sometimes thrived, even through the prehistoric times, because of our ability to form social bonds with others. In RO DBT, tribes occur when a group of people come together for a common good or shared goal. RO DBT believes that tribes are crucial—they give us the ability to receive feedback on our blind spots, to relax and have fun, and the ability to support one another. RO DBT insists that we're better when we're together and that we only need one person to reap the psychological benefits of being in a tribe.

During the Olympics, people from around the world come together for the shared goal of representing their countries in athletic pursuits, with hopes of bringing home the gold. A tribe!! For those of us who didn't quite make the cut for Paris this year, there are still ways we can join in with our tribe from home. The Olympics is a great opportunity to try out some RO DBT skills and show up for your tribe.

Here are some of my favorites:

Flexible Mind VARIES

Flexible Mind VARIES encourages us to engage in novel or new behaviors that we may have overlooked before. Doing something different every day helps us break old habits and encourages spontaneity—a spice of life!

According to Olympics.com, there are 32 sports to watch this year. The 2024 Summer Olympics will feature surfing, skateboarding, and the newest sport, breaking. Why not watch a sport you've never seen before, like breaking, instead of the usual basketball or swimming? Or cheer for a country other than your own? Using Flexible Mind VARIES can help us open up our ideas around sports and other cultures. You might discover a new love for rugby and decide to join a team, or find out that Australia is passionate about handball, making it your next vacation destination!

One Mindfully with Humility

Imagine yourself watching the Olympics right now. You're probably sprawled on the sofa with your phone in hand, the TV in front of you. Are you watching these games mindfully? The RO DBT skill of One Mindful Awareness is about doing one thing at a time with full attention. This means watching TV and cheering on your favorite water polo team, without thinking about the email due by 9 PM or next week's homework. Engaging fully in the moment allows us to experience the full range of emotions the games can evoke—excitement, disappointment, anger, or inspiration. Remember, what we see on screen isn't the complete story; we may not perceive the hard work athletes put in or how cold the water might be.

Flexible Mind DARES to Let Go of Envy

It's common for those of us with overcontrolled tendencies to feel a bit of envy, especially during events like the Olympics. RO DBT suggests there are two types of envy: helpful and unhelpful. Helpful envy motivates us to improve and inspires without putting others down. Unhelpful envy, however, is a blend of shame and anger, often followed by urges to hide or retaliate. If Japan wins gold in skateboarding instead of the United States, we might feel unhelpful envy.

To address unhelpful envy, start by openly admitting it—acknowledging envy can be tough but is a crucial step. Reflect on whether the envy aligns with your values and goals. Consider if you genuinely want to train to be an Olympic fencer, for instance. Recognize the hard work others have put in and avoid looking for their moral failings or gossiping. This perspective helps us focus on our own achievements and blessings, fostering a healthier and more supportive mindset.

I’m sure I could come up with 100 more ways to use RO-DBT skills while observing the Olympics, but where’s the fun in that for you? You can think of One Mindfully, Varies and DARES as a starting point. See what skills you might use as you cheer on your favorite teams and have fun with it!

Written by Mariah Saldana, LCSW 2024