STOP DBT Crisis Survival Skill

The DBT skill STOP is a fundamental tool designed to help you navigate difficult situations effectively, particularly when acting impulsively could make things worse. Dialectical Behavior Therapy (DBT) emphasizes changing your relationship with your emotional experiences, allowing you to manage your emotions better. The STOP skill can be crucial in creating a pause between a stressful situation and your reaction.

STOP stands for Stop, Take a Step Back, Observe, and Proceed Mindfully. This acronym guides you through the process of managing immediate emotional responses:

• Stop: Do not just react. Freeze and do not move a muscle. This helps in preventing impulsive actions driven by strong emotions.
• Take a Step Back: Remove yourself from the situation temporarily. Take a deep breath and let go, giving yourself a moment to calm down.
• Observe: Notice what is happening both inside and outside of you. Pay attention to your thoughts, feelings, and the actions of others around you.
• Proceed Mindfully: Act with awareness. Consider your thoughts, the situation, and the impact of your actions on others. Use your Wise Mind to choose actions that align with your goals and values.

For example, imagine being at an outdoor concert with your family when someone aggressively pushes past you. Your initial urge might be to react angrily, but using the STOP DBT crisis survival skill helps you pause and choose a more constructive response, maintaining a positive environment for your family.

Another practical use of STOP is when you’re about to send a regrettable text message. Turning off your phone creates a pause, allowing you to reconsider your response more thoughtfully.

The STOP skill is instrumental in decreasing reactivity, helping to prevent actions that you might later regret. By regularly practicing STOP, you can enhance your emotional intelligence and improve your ability to handle challenging situations. For more information on DBT skills and how they can help, feel free to contact our team. We are here to support you on your journey to emotional well-being.