My suggestion would be to identify specific elements of tilted play and then challenge yourself, or make a point, to not do those things. I know, sounds too obvious, right? For example, how many times in a free roll / pay MTT do you see someone go all-in after a bad beat? So, say to yourself I am not going to allow myself to do that this tournament, before play starts. Visualizing this beforehand will make it easier to make the decision in the moment. Another example would be speed of play. Maybe you're not prone to going all-in but you notice that you are too quick to act after you take an emotional hit during a tournament. Say to yourself beforehand that when I am emotional, I am going to make a conscious effort to slow down, not to be confused with tanking, but just take a deep breath before you act, for an entire round of play. These are just two examples of where being cognizant of tilted play characteristics before the tournament starts, and visualizing what you can do to change your behavior, can help you avoid this pitfall. And then congratulate yourself afterward when you recognize that you were able to perform in the moment, as you should. You are maturing as a player and continuing to improve your skills. By the way, this same sort of approach can be applied to situational poker, in general.