S.T.O.P. DBT Skill
A way to hit pause on those intense feelings before they spiral into rash decisions.
When things feel tough, it’s not always easy to make decisions that will help our brains or mental wellbeing in the long run. Whether it’s sending a rage text in the heat of the moment, or doing something you regret in the morning, it’s the moments of emotional impulse that might make the situation worse.
S.T.O.P is an easy-to-remember four-step DBT technique; a way to hit pause on those intense feelings before they spiral into rash decisions.
S.T.O.P is a four-step mindfulness tool that helps you press the emotional emergency brake. It stands for: Stop, Take a step back, Observe, Proceed mindfully. This DBT tool creates a pause, which can be helpful in shifting you from an emotional state into a more self-aware headspace.
Remember this tool when you feel the urge to act impulsively instead of rationally. Instead of yelling at someone, doing harm to yourself, or allowing your emotions to escalate, S.T.O.P can bring down the heat of what you’re feeling so you can make wiser decisions. It helps you to stay in control.
The beauty of this tool is that you can use it in almost any situation. Whether you’re facing a troll on your socials, get into a heated conversation about politics with your uncle Gav, or have received some bad news - it’s a brilliant (and invisible) tool, which you can use without people even knowing.